During the epidemic, people around the world have to stay at home to escape the virus. There are a lot of people who upload some videos to show what they are doing at home everyday.
Because the epidemic, I believe that many people came to realize that regular exercise can not only make your body in shape, but also make you keep healthy. Also, many people are fatter than before in the epidemic, because staying at home for a long time is boring, people start to find something to spend the daily time.
There are many videos online taech people how to cook some food, as well as food tutorial, in these videos, the tutorial is very specific, and there are almost no failure on your results. Because these food can cook by many families, many people start to gain weight. In this way, you have to do something to overcome these situaton. So it is time to do some sports at home to increase your healthy condition. Today, I’m going to introduce some sports that you can do at home, it’s easy to ge start, as long as you keep doing it, you will be the best of yourself.
1. Jumping Jack:
“Jumping Jack” is a very common and quite good warm-up and fat-burning exercise. Warm-up exercises for many sports will appear. In addition to fast and high heart rate, it increases blood flow in the muscles of the whole body and also helps shoulders, arms, and legs. Department of muscle training. It can burn about 300 calories if it opens and closes for 20 minutes.
“Burpees” is one of the best exercises for whole body training. It is an advanced aerobic exercise that helps increase muscle strength and burn fat. Poppy jump can use about 70% of the body’s muscles such as the core, chest, triceps, shoulders, back, and thighs, and can increase the heart rate in a short time and also train the cardiopulmonary function. “Poppy jumping” is a high-intensity exercise that is difficult to continue for a long time. It is recommended to combine other aerobic exercises to exercise aerobic and anaerobic exercises to maximize the burning rate.
Plank is one of the most effective exercises for training the core muscles. It is also a common basic exercise for yoga. The seemingly simple Plank actually uses muscles such as arms, abdomen, and thighs. Clench the stick fist forward with the elbow at 90 degrees, and the toes are pushed up to tighten the buttocks, so that the shoulders, back and buttocks of the whole person are connected in a straight line.
If you want a perfect buttock, you must train your lower body. The most basic exercise for leg training is “squat”. Although it is just a squat, it is a whole-body exercise. It mainly exercises the gluteus maximus, quadriceps, and hind thigh muscles. You sculpt charming curves and hips. In addition, if you have been squatting for a period of time, you can also take dumbbells or squat jumps to strengthen the squat strength. Squat jumping for 15 minutes can consume about 200 calories.
5. Rope Skipping
Rope skipping is an energy-intensive exercise that can strengthen the cardiopulmonary function. As long as you jump 140 times per minute, skipping for 6 minutes is like the calories consumed by running for half an hour, which is quite amazing. It should be noted that when skipping rope, use the forefoot to jump and land. Beginners should not jump too fast at the beginning and pay attention to the breathing rhythm.
6. Darts Throwing
Darts throwing is a systemic sport, it not only can play at home, but also can play in your office. Throwing darts Throwing darts is a kind of whole body exercise. Indoor fitness effect is very good, and it is the nemesis of modern office diseases During the process of throwing, there are some parts you have too move, and there are some parts you don’t have to move, and this is a process combined with dynamic and static.The amount of exercise is not large and can be adjusted.
It can not only exercise, but also eliminate fatigue. When throwing darts, fingers, wrists, elbows, shoulder joints, deltoid muscles, triceps, etc. can participate in the exercise. You can exercise to some parts that are rarely stimulated, and will not be too intense to cause rapid fatigue. Take the dart back and forth. It is also a good exercise process. In addition, it requires the eyes to aim and relax rhythmically, which is beneficial to relax the eyes and relieve the fatigue of the eye muscles. It can also improve the ability of the nerves to precisely control the muscles.
For the elderly at home or with poor physical fitness, I strongly recommend softball. It has less exercise volume than badminton, tennis, and table tennis, and more exercise volume than Tai Chi, billiards, and croquet. The soft ball uses the racket to actively meet the ball, receives the ball into the racket, guides it in an arc, and uses centrifugal force to throw the ball in a selective direction. It is a whole-body multi-directional exercise. During the exercise, the throwing and catching action does not require much explosive force, and the whole exercise process is slowly stretched, and it will not damage the joints and muscles, which is very suitable for the elders in the family. At the same time, the venue is not demanding, and it can be done at home. It is very easy to get started. It can also be combined with indoor jogging for better exercise effects.
8. The elastic band
The elastic band has the following advantages: You can choose various angles of resistance, unlike dumbbells, barbells can only be vertical downward gravity; The isolated stimulation effect on muscles is stronger than dumbbells; With instability, it can train to the waist. Abdominal core muscles; can be used to reduce the difficulty of freehand movements; its elasticity is of great help to the peak muscle contraction; cheap and easy to carry. It also suits all types of men, women and children.
9. Rolling belly
Rolling belly is one of the most common abdominal exercises, mainly to exercise the rectus abdominis. If you want to practice abdominal muscles, for beginners who lack exercise and lack of waist and abdomen strength, you can do abdominal crunching first. It is similar to sit-ups. The difference is that when doing sit-ups, the entire back must be off the ground, like lifting the chest to the knees. When doing abdominal crunches, only the upper back is off the ground and the hip joints remain fixed. Yes, relatively speaking, abdominal curling is safer and more effective, and it is more recognized and respected by fitness professionals.
The above 9 sports are good to help you exercise the whole body, as long as you keep doing it at least third times a week, you will be healthy and strong than before.