methods of exercising at home
do you know any methods of exercising at home? It's cold in winter, and many people don't want to go out. Therefore, home exercise has become the way many people choose. I have collected and sorted out the information about the methods of home exercise for you. Let's take a look, hoping to help you solve the problem smoothly. Ways to exercise at home 1
1. In order to make you energetic all day, you can do some light exercise in bed every morning when you wake up. When you wake up, put your body to one side, put your hands under your head, and then slowly roll up your knees. This posture can make the muscles elastic and relieve the tension in the back. To strengthen the abdomen and front neck, you may wish to straighten your legs, lie on your back, put your hands flat on your sides, and raise your head and shoulders for 5 seconds and repeat 1 times.
2. If you want to make your leg muscles fit, you can slowly pull your knees to your chest until you feel the tension on the back of your thighs and calves. Hold this position for a few seconds, then relax and repeat, only one leg at a time.
3. It is also a kind of exercise to spread your legs and stand up straight when doing standing work such as ironing, cooking and arranging flowers. In addition, when doing indoor cleaning, if you only hold a broom, mop or vacuum cleaner in your hand, don't just move your arms. You should integrate your whole body into the action and let your ankles, hips and knees move together. When you take things from a height, you can stand on tiptoe and stretch your whole body as much as possible to strengthen the muscles of thighs, calves and buttocks.
4. When you bend down to pick up things, you should bend your waist or thigh as if you are touching your toes with your hands, which can strengthen the muscles of your thighs and buttocks (people with back problems should avoid this action). When walking, you should straighten your back and hold your head up like a puppet with a straight line.
5. Make use of the free time of cooking or washing dishes, take the kitchen as a ballet practice place, stand at the side of the kitchen table 9cm, hold the edge of the table with your left hand, lift your right leg, knees and toes straight, swing back and forth for 1 times, repeat with your left leg, then straighten your arm facing the vegetable washing pool, hold the edge of the pool and bend your knees for 5 seconds.
6. I often buy some bulky clothes to wear at home. This is not to make you "grow up" to wear fat clothes, but to make you feel "guilty because of obesity" after wearing this kind of clothes. It doesn't cost a lot of money, but you can lose weight quickly. This is just a psychological "first aid". The method of exercising at home 2
You don't have to go to the gym for exercise.
"I'm too busy to eat every day. How can I have time for exercise?" "Just a lot of housework, exercise? I really can't lift it. " Whenever sports are mentioned, everyone can find an excuse to be lazy, among which "busy" and "no time" are the most common reasons.
However, the reporter recently learned that walking is one of the best exercises widely recognized by the medical community, and walking 4, steps a day is basically enough at a national health activity called "Harmonious My Life, Healthy China People" jointly sponsored by the Disease Prevention and Control Bureau of the Ministry of Health and the National patriotic health campaign committee Office. Experts also pointed out that you don't have to be scared by the "4, steps", because housework such as cooking, washing and sweeping the floor can actually be converted into "1, steps of exercise". This shows that even if you are too busy to go to the gym, sweeping the floor at home is actually doing exercise.
Washing clothes and cooking can be converted into exercise
Kong Lingzhi, deputy director of the Disease Control Bureau of the Ministry of Health, explained at the inaugural meeting of the China Health Communication Ambassadors Alliance that "walking 1, steps a day" is a health goal that many people know, and to achieve this goal, we must first understand the concept of "1, steps of exercise". "1-step exercise" is a unit to measure our exercise, which is equivalent to walking 1 steps (about 1 minutes) at a speed of 4 km/h.
"1-step exercise" is not a fancy concept. It can be transformed into a convenient and practical "ruler" to measure the amount of exercise for a certain activity in a period of time. This is exactly the first move of activity and fitness put forward by the national healthy lifestyle campaign-taking a thousand steps as a ruler.
With a unified unit as the foundation, the goal of "walking 1, steps a day" is no longer limited to walking, and even some activities that are not regarded as sports can be converted into several "1,-step activities" by this ruler. People can accumulate various forms of activities such as daily life, work, travel and sports according to their own time schedule and living habits, and calculate how many "1,-step exercises" their daily activities are equivalent to.
for example, walking for ten minutes at a moderate pace (4 km/h) is equivalent to completing 1, steps of exercise, while walking on a horizontal hard surface at a slow pace (3 km/h) takes 2 minutes to complete 1, steps of exercise. In addition, riding a bicycle at a speed of more than 16 kilometers per hour for 4 minutes can also complete 1, steps of exercise. Yoga and aerobics, which are popular among white-collar workers, only need to practice for 7 minutes and 6 minutes respectively to achieve the effect of 1 steps of exercise.
Housework such as washing dishes, ironing clothes, cooking, sweeping the floor, looking after children, etc. are often considered to take up people's exercise time. What makes parents who are beset with housework happy is that now they can use this "ruler" to incorporate housework into their daily exercise through simple conversion. Sweeping the floor for 8 minutes and cooking for 13 minutes is equivalent to walking for 1 steps.
no longer afraid of food temptation
research shows that 9% people with normal BMI and body mass index can achieve the goal of preventing them from becoming overweight by eating one or two less meals a day (about 4 grams of rice or 5 grams of cooking oil). A healthy lifestyle is not a life that advocates abstinence. When we eat high-energy and high-fat food, we can realize "a happy life and a balanced diet" through self-regulation of energy intake and exercise.
every 1 kilocalories needs 2.4 thousand steps of exercise to offset. For example, a crispy cone has about 139 kilocalories. If you want to offset this part of energy, you need to complete about 3.8 thousand steps of activity. You can choose to walk at a medium speed, wash dishes, mop the floor and play table tennis to consume energy.
"Do 1, steps a day" needs to be done step by step
For people who have no exercise habits or weak constitution, it is not necessary to force themselves to complete 1, steps a day at once. For the average person, as long as they adhere to a lifestyle of 4, steps a day, they can effectively promote health. On this basis, step by step, "step by step" is the highest level goal, not the only choice.
However, every activity should be more than 1, steps. If you feel your heart beating and breathing faster, you can talk continuously with the rhythm of breathing, but you can't sing. Only then can it be regarded as "effective" exercise and accumulated into the "exercise account" of the day. This is the third and fourth move of exercise and fitness-step by step and feel hard.