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How can people who do not have time to go out to exercise, how can they keep fit and prevent obesity at home?
For many mothers who like to stay at home, and need to take care of their children, it is more difficult to go out to exercise or go to the gym. Therefore, home exercise is more suitable for them.
There are also many exercises suitable for home fitness, and you can achieve the ideal exercise effect by choosing the right one. The exercise method of bodyweight training is more flexible, and it can be practiced without any equipment. It is suitable for beginner training. As long as you have enough perseverance to persevere, you can reap the benefits of fitness.
The following editors share a few fitness exercises that can be performed at home. Without going out, they can effectively strengthen your physique, improve your basal metabolism, improve obesity, create a lean physique, and keep you young and energetic.
The first move, jumping
Jumping is a compound movement that exercises the limbs and waist and abdominal muscles, which can quickly increase the heart rate, promote blood circulation, and put the body into a fat-burning state.
Persistence in jumping can also promote intestinal peristalsis, improve constipation, reduce the burden on the intestines, and make your whole person more energetic.
Persist for 2-3 minutes at a time and perform about 4 sets, which will make you sweat profusely and speed up your mentality.
The second movement, a wide squat
This is an effective action to exercise the muscles of the lower limbs and improve the stability and explosive power of the lower limbs. It can prevent muscle loss, improve the basal metabolic value, and also make your old legs not old, the legs have more strength, and resist the speed of aging.
When doing squat training, you must maintain the correct posture. When squatting, do not buckle your knees inward, keep the direction with your toes, and face outward. When squatting, when your hips are squatted to the height of your knees, pause for a while, then slowly. Slowly return to standing. Repeat the action 15-20 times for 5 sets.
The third action, a plank support
This is an effective exercise to exercise the core muscles, improve core strength and protect the spine. The core muscle group is an important muscle group that connects the upper body and the lower body. This muscle group is required for training in daily activities and fitness exercises.
People with weak core muscles are more prone to injury when exercising. It is also more likely to have problems such as hunchback and lumbar protrusion. Adhere to this action to activate muscle groups, improve sub-health diseases, and also improve the problem of spinal deformation, help you shape a tall and straight posture, and improve your temperament.
Hold each plank training for more than 30 seconds, or the time to failure, and perform 4 sets.
The fourth action, pushing up
The push-up is a golden compound movement for exercising the upper body muscles. Don't underestimate this movement. Many people cannot complete more than 20 consecutive movements. If you can't complete more than 10 at a time, it is recommended to start with kneeling push-ups or incline push-ups, 15 at a time, and repeat 4-5 sets. After a while, try standard push-ups.
When doing push-up training, we need to keep our body in a straight state, do not hunch over the chest or pinch the buttocks, the palm is on the side of the chest, and the angle between the forearm and the body is about 45-60 degrees when the elbow is bent.
