If you don’t want to spend money to go to the gym, what exercises can you do in the dormitory to exercise?

I think back then, when I hadn’t graduated yet! I have been exercising in the dormitory for several months. Hahahaha. I still have some say. Because the dormitory space is not as big as at home, the exercises I can do are not extensive and relatively limited. I recommend a few. A common exercise in the dormitory! You can also exercise! Improve immunity! Follow Xiaoyi and never get lost! The following exercises can be done in the dormitory to keep fit!

1: Sit-ups

When I was in school, sometimes I just got up early and did it on an empty stomach in bed. I could do 60 sit-ups in one minute, and then waited until evening to study. After class, when I return to the dormitory, I will continue to do 100 sit-ups. After doing this for a few months, I can see vague abdominal muscles, but they are not obvious, but my waistline is very obvious. I really love sit-ups. The waistcoat line looks really good, and I think it doesn’t cost any money and it’s not very tiring! The key is to persist! Sit-ups are a common abdominal muscle exercise that can help strengthen your abdominal and lower back muscles. Follow-up training method

Do 100-200 exercises each time a day, 20-30 exercises as one group, at least 5 groups, no time limit, the specific exercise time depends on personal circumstances. Exercises you can do right after class in your dormitory

Steps for sit-ups:

1. Lie down with your feet bent and your hands behind your head

< p>2. Use abdominal muscle contraction to lift your upper body forward until your shoulders are about 10 cm away from the ground.

3. Slowly lower your upper body and return to the starting position.

4. Repeat the above actions for multiple sets of training.

It should be noted that when doing sit-ups, do not use your neck or head to lift your upper body. You should use the strength of your abdominal muscles to complete the action. Additionally, if you have lower back or neck problems, you should first consult your doctor about whether sit-ups are suitable for you.

Benefits of sit-ups:

1. Enhance abdominal muscle strength: Sit-ups can stimulate the contraction of abdominal muscles, thus increasing the strength of abdominal muscles.

2. Improve body posture: By exercising abdominal muscles, you can improve your body's posture and posture, making your body more upright.

3. Reduce waist fat: Sit-ups can stimulate fat burning in the abdomen, thereby reducing waist fat.

4. Improve the digestive system: Sit-ups can stimulate intestinal peristalsis and promote the normal operation of the digestive system.

5. Enhance cardiopulmonary function: Sit-ups can enhance cardiopulmonary function and improve the body's endurance and physical fitness.

It should be noted that sit-ups are not a comprehensive exercise method and can be combined with other exercises to achieve better results. In addition, improper posture or excessive exercise may cause damage to the waist and spine, so you should pay attention to safety when performing sit-ups. 2: Plank support

Plank support can also be done on the bed in the dormitory, or you can spread a mat on the floor. I usually do this exercise in the dormitory at night! Because this is a bit tiring, if I do it in the morning, I will have low blood sugar before going to class, but this is really useful and effective! It's very sweaty, I quite like it. I usually can't hold it anymore after a minute, my hands and feet start to shake, and my waist will collapse. Let me teach you a method that keeps me going! I will use my phone to set the timer, as long as I last one second longer today than yesterday! I will be very happy! Because I am making progress, I can now hold it for 10 minutes. Hahahaha, I think I am already very good! The plank is a common core training move, also known as a "plank," that effectively exercises the muscles of the abdomen, back, hips, and shoulders. Follow-up method

Basic exercise method: 30 seconds x 3 groups

Intermediate exercise method: 1 minute x 3 groups

Advanced exercise method: 2 minutes x 3 groups

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Generally speaking, girls should practice plank support for at least 50 seconds, and boys should practice plank support for at least 1 minute. The best effect is if you can persist for 2 minutes. If the time is too short, the effect of muscle training will not be obvious.

Specific methods:

1. Lie on the ground, with your hands the same width as your shoulders, your palms on the ground, your elbows bent, lift your body upwards, and keep your body in a straight line.

2. Put your toes on the ground, your feet should be the same width as your shoulders, your knees should be straight, and your hips should not be raised too high or too low.

3. Maintain this position and maintain the plank position as long as possible. You can gradually increase the time with each exercise.

Notes:

1. When holding a plank, keep your breathing steady and do not hold your breath.

2. Beginners can start practicing with a plank with their knees on the ground, and gradually transition to a plank with their toes on the ground.

3. If you feel pain in your waist or shoulders, you can adjust your posture appropriately or reduce your practice time.

4. Plank support should not be over practiced, just practice 2-3 times a week.

Benefits of plank support:

1. Strengthen core muscles: Plank support is a whole-body exercise that can effectively exercise core muscles, including abdominal muscles and back muscles. , gluteal muscles, etc.

2. Improve body posture: Plank support can help improve body posture, especially the posture of the waist and back, helping to prevent and relieve low back pain and back pain.

3. Enhance muscle strength: Plank support can enhance muscle strength, especially the strength of the upper limbs and core muscles, helping to improve the stability and balance of the body.

4. Improve cardiopulmonary function: Plank support is an aerobic exercise that can improve cardiopulmonary function, enhance cardiopulmonary endurance and vital capacity.

5. Helps reduce fat and shape: Plank support can help reduce fat and shape, especially fat in the abdomen and buttocks, helping to create a healthy figure. Three: Jumping jacks

Jumping jacks can also be done in the dormitory. The beds in the dormitory are arranged in rows, with bunk beds and an aisle in the middle! Then you can perform jumping jacks in this space! I exercise. I generally study in the evening after work, and almost no one in the dormitory gets out of bed. And I am not afraid of disturbing others. I can do 500 jumping jacks a day, one group of 100, and five groups. This number can be slowly increased. Added! From 106 to 90 pounds now, I have been exercising for many years and have persisted. It is really okay to exercise. After all, if you are really overweight, it will really affect your health. I am thinking that people will definitely have to be beautiful throughout their lives. Beautiful and bright! Just live the life you want! Healthy, happy, happy and safe! Jumping jacks are an aerobic exercise also known as jumping jacks. It can exercise lower limb muscles and improve cardiopulmonary function and coordination. Follow-up method

Jump for 30 seconds, rest for 15 seconds, and cycle for 10 minutes. It is recommended to do 2-3 cycles a day. The specific exercise time depends on personal arrangements! Just 30 minutes a day will do!

The specific operation method is as follows:

1. Stand with your feet together and your hands hanging down naturally.

2. Jump with your feet shoulder-width apart and raise your hands upward at the same time.

3. Jump your feet back to their original position and put your hands down.

4. Repeat the above actions

Notes:

1. Beginners can jump slowly at first and gradually increase the speed.

2. Keep your knees slightly bent when jumping and avoid overextension.

3. Keep your body balanced when jumping to avoid falling.

4. Breathe evenly when jumping to avoid shortness of breath.

Benefits of jumping jacks:

1. Improve cardiopulmonary function: Jumping jacks can quickly increase the heart rate, accelerate blood circulation, and improve cardiopulmonary function.

2. Burn fat: Jumping jacks are a high-intensity aerobic exercise that can quickly burn body fat and help lose weight.

3. Enhance muscle strength: Jumping jacks can exercise the muscles of the whole body, especially the muscles of the legs and buttocks, and enhance muscle strength.

4. Improve coordination: Jumping jacks require body coordination and can improve the body's coordination and balance.

5. Improve mood: Exercise can release endorphins in the body, making people feel happy and relaxed.

In short, jumping jacks are an easy-to-learn, effective aerobic exercise that can bring a variety of benefits.

The above are the exercises you can do in the dormitory! No need to spend any money! Just take action and persevere! Come on, babies! Pay attention to safety when exercising! I hope the experience I shared can help everyone! Follow Xiaoyi and never get lost! !