Home fitness and health exercises
Introduction: Everyone knows that doing more when you have nothing to do can improve your physical fitness, but for busy people, there is no more time to do it. Then, the method is suitable for you, let’s learn the balcony method.
No excuses
Act 1: Bed
We spend one third of our lives in bed, sleeping, *** ( ** * It's hot and consumes calories per hour) Besides that we can also stay in bed with our darling.
Make the bed: What actions did you use to make the bed before? Now try this: bend your upper body on the bed, paddle your hands slowly on the bed in breaststroke style, and stretch your upper limbs as much as possible.
Time: 1 minute (30 times, take a deep breath during the action)
Effective points: shoulders, upper arms.
Lying on your side: Stand on your side on the edge of the bed (keep a distance of 20 cm from the bed), with your left and right legs crossed, with your hip joint as the axis, your upper body lying on your side on the bed, and your arms as close to your ears as possible. The left and right sides are swapped.
Time: 1 minute
Effect point: Stretching the external oblique muscles to produce a slimmer waist.
Pushing the bed: Before pushing, make sure you cannot push the bed at all. Then start: support the edge of the bed with both hands, legs together, with the hip joint as the axis, the upper and lower body at a right angle, the center of gravity forward, and the legs in a small lunge. The left and right legs are exchanged.
Time: 1 minute
(The "Pushing Table" style can be performed individually to strengthen the exercise, 20 to 30 times per group, repeat 2 to 3 groups to create a perfect lower body line)
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Effectiveness: Stretch thigh muscles, lift breech position, and lengthen calf muscles.
Lying flat: Lie with your upper body flat on the bed, buttocks outside the edge of the bed, lift your legs and stretch them flat, and put your feet against the wall (or rest them on a support such as a chair, at the same height as the bed) Exhale, straighten your legs, tighten your abdominal muscles, tighten your buttocks, inhale, and relax.
Time: 1 minute
Effect point: Tighten the thighs, buttocks and abdomen.
Act 2: Wall
What helps us can be a wall, a tall and stable wardrobe or a closed door (make sure the door will not be opened suddenly otherwise... ...and the surface must be smooth, otherwise...)
Stroking the wall: Stand with your feet side by side, raise your hands shoulder-width apart and place them on the wall, with your body forming a 45-degree angle to the wall. Slowly move your upper body toward the wall, pull your shoulders apart, and gradually place your arms against the wall. Your shoulders may feel sore during the movement, so practice moderately according to your personal circumstances.
Time: 1 minute
Effect point: Enhance the flexibility of the upper body, shoulder joints, abdomen and lower back.
Lie flat: Lie flat on the sofa, bend your legs and put your feet flat. Lift your left leg, hold your left ankle with both hands, and try your best to stretch your left leg. If you have good flexibility, you can pull your left leg until it is parallel to your body (do your best according to your personal situation).
Time: 1 minute
Effective points: thighs, calves, ankles and abdomen.
Act Three: Sofa
In addition to the bed, we spend most of our time on the sofa reading, watching TV, chatting, and napping. This is the place where we are most lazy and we can move around.
Lift up: Lie flat on the ground in front of the sofa, with your calves flat on the sofa and your arms stretched forward. Using your hips as the axis, use the strength of your abdominal muscles to lift your body and reach your feet forward with your arms. repeatedly.
Time: 1 minute
Effective point: Abdomen
"Sofa Lift" is an improved version, specially designed to eliminate our "big troubles". Don't move too fast, but make sure the standard is in place. Exhale when rising and inhale when retreating.
Backrest: Sit on the ground in the corner of the sofa, with your back against the sofa, your arms comfortably supported on the sofa, your knees bent, your calves straight, and your toes pointed on the floor. Tighten your back, straighten your knees, and point your toes upward.
(The action can also be performed while sitting on the sofa)
Time: 1 minute
Effective point: Tighten the abdomen and stretch the knee joints.
Act 4: Kitchen
The kitchen is a place for work, but it can also be a place full of opportunities and fun. With a little help, maybe one day everything will fall down. For example, washing dishes is to stretch your muscles and mopping the floor is to dance!
Kitchen cabinet 3: In order to be "lazy", we always put the frequently used plates and bowls where they are least "effortless" "position. Start giving yourself a little trouble now - put your plates and bowls on the "top shelf". Stand on your tiptoes and stretch your arms every time you pick or place it.
Time: 10 to 60 seconds
Effective points: shoulders, back, abdominal muscles, calves, ankles.
How many plates and bowls do you have to lift? Lifting them all at once is too "strenuous". It is better to put them up one by one: stand up, lift your chest and abdomen, pick up the plate, stand on tiptoes, At the same time, stretch your arms upward as much as possible, put the plate into the kitchen cabinet, put your arms down, and put your heels down. repeat.
Kitchen cabinet 4: Do you think it is "dangerous" to place it at the highest place? Then place it at the lowest place - when putting things in the lower parts of the cabinet, we are used to the comfortable posture of bending our knees and arching our backs. Let's start now Change, keep your back straight, use the hip joint as the axis, fold your upper body forward, your back parallel to the ground, keep your knees still, and extend your arms flat.
Time: 10 to 60 seconds
Effective points: Legs and back muscles.
Kitchen cabinet 1: Stand about 50 centimeters in front of the kitchen cabinet, stretch your arms forward, support your hands on the edge of the kitchen cabinet, support the ground with the forefoot of your left foot, lift your right leg back as high as possible . Swap left and right legs.
Time: 1 minute.
Application point: Hip joint. Tighten and lift your buttocks.
Kitchen cabinet 2: Stand with your back to the kitchen cabinet, pull back the edge of the kitchen cabinet with your hands shoulder-width apart, and stretch your upper body forward. Keep your stance stable and try not to lean your legs forward.
Time: 30 seconds
Target points: Back muscles, shoulders.
If we imagine the mop pole as the pole in the practice room, the impossible becomes possible.
Stand with your right leg upright, with the forefoot of your right foot on the ground. Hold the mop with one hand, lift your left leg, externally rotate your knee, stretch your instep, and try to stretch backward and upward to kick. The left and right legs are exchanged.
Time: 30 seconds to
Effective point: Inner thigh muscles.
Lunge. Push the mop as far as it will go and drag it back. Sequence: straight ahead → two o'clock direction → straight ahead → clock direction → straight ahead.
Put on music. Use the mop pole to help stabilize your body and create a mop dance. You can consume 200 to 240 calories in 1 hour
Balcony fitness method
1. Looking into the distance
After getting up in the morning, after washing up, your brain is awake. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width apart, relax your upper body, squat slightly with your lower body, lightly grip the ground with your toes, and look far into the distance.
2. Head Movement
Use your head as the pen tip and use your mind to move your head to write the two words "longevity". You can write these two characters twice, and then make a circle with your head around these two characters, first in the direction, and then in the opposite direction twice. The above movements should be slower, not impatient, but stable. The time is about 2 minutes. .
3. Chest Expansion Activities
Stand in the same posture, bend your legs slightly, bend your arms across your chest and raise them forward (put your palms together and put your fingertips forward), lower your head and hold your chest . Then straighten the legs, swing the arms back to the sides (palms facing back), raise the head and chest. Flex and extend the legs once, bend the arms flat in front of the chest and vibrate them back once (with the heart of the fist facing downwards), and then retract them for about 1 minute. Be careful to move slowly, not too violently when expanding the chest, and use moderate strength.
4. Cross your palms
Keep your standing posture unchanged, hang your hands down, cross your palms, palms toward your abdomen, and then open your arms to the outside. Suitable for a natural degree, not too fast. After opening your arms, immediately close your arms so that the two palms return to a cross. This will take about 1 minute.
5. Make a circle with both palms
The palms of the two palms face each other about 10 centimeters. Keep this distance. The height of the two palms is at the same level as the waistband, which is equivalent to the height of the "pulse" in Chinese medicine. Keep the distance between the two palms unchanged, and then move the upper arm with the arm in a circular motion. First, make a circle with your body slightly to the left, making 20 circles clockwise and 20 times counterclockwise. Then return your body to face south, and make 20 circles in the clockwise and counterclockwise directions. Then, after turning your body to the left, continue as above. , draw 20 circles in the opposite direction, so that the total number of circles is 120, which takes about 3 minutes.
6. Lunge Breast Expansion Method
Stand with one foot in front and one foot in the back, like a lunge, then stretch your arms flat, palms slightly Hold a hollow fist and follow the chest expansion movement of opening and closing the arms. The movement should be slow to expand the chest, increase lung capacity and increase oxygen intake. At the same time, the ankles and lower limbs cooperate with the opening and closing of the upper limbs and the flexion and extension movements of the feet in front and back. The upper and lower limbs and ankles are covered. After finishing, switch your feet and do another chest expansion activity. The above ***about 2 minutes.
7. Relax, organize and end
The time is about one minute. The method is to rub your hands and heat them up and down the body, especially the acupoint (located under the patella of the knee joint, in the depression on the outside of the patellar ligament, that is, four fingers below the outer knee) and Yongquan acupoint (on the sole of the foot, bend the five toes hard, and in the center The concave area) should be massaged intensively, and the waist should also be massaged intensively for about one minute.
You can also practice with home fitness pillows
Fitness is a kind of sports, especially gymnastics including freehand or equipment. Gymnastics can enhance strength, flexibility, increase endurance and improve coordination. , enhance the control ability of various parts of the body, thereby making the body strong. Whether fitness has any effect can only be noticed after a period of time.
Fitness does not necessarily mean going to the gym. In fact, as long as you have fitness awareness, you can exercise, such as watering plants, lifting books, tightening your abdomen, climbing stairs, mopping the floor, etc.
Use pillows to achieve perfect sleep. Don't tell me you don't know, it turns out that pillows are so useful
Beautiful belly
Action essentials: Lie on your back, hold the pillow between your legs and lift it up, being careful to prevent the pillow from slipping. Place your hands firmly on the ground and lower your legs slowly. It is the best gymnastics exercise to reduce the protruding fat below the belly button.
Beautiful Thighs
Action essentials: Lie prone, put a soft pad on your abdomen, support the lower jaw with both hands, bend your knees, and high-five your feet. Not only is it fun, but it can also help you lose weight on your inner thighs.
Beautiful calves
Action essentials: Lie prone, put a soft pad on your abdomen, support your lower jaw with both hands, straighten your legs, and lift one leg hard. It can increase leg strength and reduce thigh fat. Alternate legs.
Beautiful back
Action essentials: Put a soft pad on your abdomen. Lie on your stomach, stretch your arms straight to your sides, lift your head hard, and feel it touch your back. Fully stretch the neck, chest and abdomen, which not only feels relaxed, but also has a breast shaping effect.
Summary: You can easily exercise at home when you have nothing to do. There is no need to spend a lot of time going to the gym to recuperate. Home fitness is suitable for everyone. Let’s work together for fitness.