Life is exercise, no matter what age people should pay attention to fitness exercise, long-term fitness can prevent obesity, strengthen the physique and resist the speed of aging.
However, today's people are busy with school work and life, there is not much time for exercise, can only use trivial time fitness, such people are more suitable for home training, which can save time to go to the gym or on the road, but also not affected by the weather.
So, people who can not go to the gym or do not want to exercise outdoors, how to arrange fitness training at home?
To exercise at home, you need to have enough self-discipline to complete the fitness program, rather than three minutes of enthusiasm, otherwise you will not be able to harvest a good body.
If you have the perseverance to persist, then at least half an hour a day to exercise, you can do? To reap the benefits of fitness, you need to stick with it for at least 2 months, can you stick with it?
At home fitness can start with self-weight training, common open and closed jump, flat support, high leg, Bobby jump, squat, lunge squat, push-ups are good choices.
When we first start training, we have to learn the movement standard, so as to reduce the chance of injury, to achieve the purpose of muscle gain and fat loss, to train a good body.
Let's take a look at the following, 4 suitable for home training movements, how to do the standard?
Action 1, open and close jump
Open and close jump is a whole body fat burning aerobic action, can quickly raise the heart rate, so that the body into the fat burning state, each time adhere to 2 minutes, repeat 5 groups, equivalent to jogging half an hour. Long-term adherence to open and close jump, can effectively improve lung capacity, accelerate blood circulation, body fat rate will also slowly decline.
Action 2, push-ups
This action can exercise the pectoral muscles, arm muscles, training when we have to lie down to support the ground, hands are located on the chest side, bending the elbow state to keep the large arm with the body angle of 45-60 degrees or so, adhere to the exhaustion, 5-6 sets each time. Can not complete the standard push-up training people, you can start from the upward slant push-ups or kneeling push-ups.
Action 3, deep squat
The so-called no squat not buttocks, adhere to the deep squat can exercise buttocks, enhance the hip and leg curve, strengthen the lower limb strength and body explosive force.
The squat must tighten the waist and abdominal muscles, straighten the back, when squatting to avoid knee buckle, we have to keep the knee direction with the direction of the toes, just start 15-20 times, repeat 5 groups can. After the training hip and leg will feel sore, generally rest 2-3 days to open the next round of training.
Action 4, flat support
This action can exercise the core muscle groups, improve the problem of hunchback, improve their own temperament and image. When training the body to maintain a straight line, tighten the abdomen, adhere to the exhaustion, each time adhere to 3-4 sets. At the beginning, you may be exhausted in 30 seconds, persist for a while, you will slowly progress to 1 minute or even 2 minutes.
Beginners from these 4 self-weight training to start training is enough to help you abuse the whole body muscle groups. If the muscles are more sore the day after training, you can take a day off to stretch or yoga training, relax the body muscle groups, promote muscle repair, and then start a new round of training on the third day.
