What good family fitness exercises are there?

You can't exercise if you don't have time to go out and exercise, and you can't go to the gym? No, no, no!

In fact, exercising at home is also a good choice. Because I have been to the gym before, it cost me 2980,555,555, and I haven't been there for a month. Later, my husband didn't waste it every day. Now I feel that girls really don't have much need to go to the gym, and they don't need that sense of ritual to keep fit.

Below I will share with you my favorite family fitness exercise, hoping to bring you reference.

First of all, yoga

Nowadays, video courses on the Internet are very developed, and yoga no longer needs to go to special venues for training. You only need to put a yoga mat in a small open space at home to practice and learn lessons. Yoga can make our body bend, improve some occupational diseases such as lumbar muscle strain and rotator cuff injury, and at the same time improve the speed of daily metabolism and relieve our body and mind.

I just started to practice my primary yoga. This suggestion is relatively simple and the action is acceptable. You should also pay attention to some matters when doing yoga.

1, keep breathing smoothly and don't hold your breath during the practice. "There is no life without breathing!" Don't forget to breathe, even if you are in this position.

2. If you feel dizzy, nausea, pain and other discomfort during the practice, you should stop practicing and rest in a sitting or lying position.

According to your physical condition, practice step by step, respect your feelings and do what you can. Pay more attention to the feeling of breathing and body, don't deliberately pursue the perfection of action, and avoid doing things that hurt your body too reluctantly.

4. Be sure to have a rest after practice! Exercise that is beneficial to everyone. Help bring the energy in practice to every part of the body, relieve the fatigue and tension of muscles after practice, help restore physical strength and energy, and restore the heart rate and blood pressure to normal.

Second, pay attention to the videos of various sports bloggers.

I think this method has become a mainstream, and many people actually follow some well-known sports bloggers to practice every day to achieve the effect of losing weight. I have to say, it's quite useful.

For example, I train with Pamela. Many people have re-integrated Pamela's videos, which can be adjusted according to the exercise time and training cycle. At that time, I was practicing the 365-day training of Pa sister, haha, for a long time. The duration of daily exercise is about 10- 15 minutes. It seems that time is too short to satisfy your competitive spirit, but you can send you away in minutes if you don't understand this sport. Lareina's veins stood out when he practiced. Try it if you don't believe me. It's sour and crazy.

Shuttlecock kicking in Liu Genghong is the hottest thing recently, but my old legs and knees can't jump at all, so I gave up. After that, if I am a novice, I suggest that it is ok to go on a field trip on Saturday. There is no strength at all. Secondly, if you want to quickly enter the small partners who have a sports foundation, you can do aerobics in Duoyan Zheng now. Change to another blogger after one month.

After that, you can practice keep. There are many complete sports in it, which is very suitable for people who don't have their own sports plan.

At the same time, if you want to do plastic surgery training, you can try beautiful ballet, which is very tiring but the effect is super good. There are many online, you can look them up.

HIIT high-intensity interval training (this suggestion is for people with sports foundation)

High intensity interval training can exercise our heart rate. When you start HIIT training for a sport, you will challenge and break through your own limits. HIIT training can include many kinds, which can be used when rowing, riding or doing squats directly with your bare hands.

All of the above are relatively complete fitness methods. Let me talk about several kinds of sports that I often do, which are relatively simple.

1, plate bracket

Just need a yoga mat to solve it. After taking a prone position on the floor, support your weight with your toes and forearms. Bend your arms 90 degrees and place them under your shoulders. Keep your body in a straight line for as long as possible. Breathe evenly, don't hold your breath.

2. Crouching

Squat is a compound action to exercise hips and legs and improve the curve of lower limbs. It can be exercised in the gym or at home. For men, it can promote testicles and improve physical fitness. For girls, it can improve the shape of flat hips, shape hip curves and enhance charm. Do a set of squats every other day, and stick to 100-200 squats every time. After a while, you will find that your body shape is very different from your physical fitness. The number of bad knees has decreased.

3. Bend forward (this is mainly used for lacing)

Stand still, hold your head high, open your shoulders, keep your feet shoulder width apart, put your hands behind your back straight, make fists with your hands crossed, slowly lean forward at a 90-degree angle with your body, and then lift them up with your hands crossed. Be careful not to bend your arm at this time. Then the body continues downward, and the arms are synchronized with the body. Press your arms down hard to get your body as close to your legs as possible. Try not to bend your leg eight times during the whole process.

4. Push-ups (I can do 20 now, clap)

This action can exercise the muscles of the upper body, such as chest muscles, arm muscles, shoulder muscles and back muscles. These important muscle groups determine your posture and the health and stability of your upper body. After the core muscles are fully stimulated and exercised, your body stability will be stronger.

5. Bobby jumps (I suggest this, but I really can't do it, I'm so fucking tired)

First, your feet should be shoulder width apart, then squat down, with your arms on the floor vertically and your palms on the floor. Keep your arms and palms in place to support your body, then push your legs back and then retract them. When you keep the same action as the first step and your legs are adducted, do an upward take-off action, and at the same time, put your hands together and try your best to stretch upward. Then jump down and sit back to the first step, counting bobby jump.

Bobby jumping is a high-intensity exercise, which is undoubtedly difficult for the little friends who don't usually exercise much. Do a few, you may wake up with backache tomorrow. But long-term bobby jumping can promote the metabolism of body functions and make the body lines more compact.

No matter what exercise you do, please pay attention to warm-up before exercise and stretching after exercise, otherwise you will walk sideways the next day.

In fact, some sports, such as aerobics, and various dances, such as Zumba, are very suitable for doing at home. These sports are not only convenient, but also occupy a small area. You can also consider them.