How to exercise at home 3 ways to exercise at home

Directory method 1: strength training without fitness equipment 1, doing push-ups to exercise arm and shoulder strength. 2. Lift the opposite limb and exercise the arm and back. 3. Do flat support and exercise core muscle strength. 4. Do breaststroke hip bridge to exercise buttocks and core muscles. 5. Do lunges to exercise leg and hip muscles. 6. Tiptoe to exercise calf muscles. 7. Use water bottles or milk cans to increase the load. 8. Exercise through strength training videos to improve your motivation. Method 2: Do aerobic exercise at home 1, do some relaxation exercises and warm up for 5-6 minutes. 2. Do two groups of rocket jumps, each group 15-24 jumps. 3. Do two sets of star jumps to make the whole body move. 4. Do squats to exercise the lower body. 5. Do two groups of toes to exercise limbs. 6. Finally, do a Bobby jump. 7. Do some gentle stretching exercises to relax your body. 8. Try to mix some outdoor activities. 9. Watch the aerobics warm-up video to see if you can follow suit. Method 3: Make a healthy exercise plan 1 at home and make a fixed exercise schedule. 2. Plan to do at least 150 minutes of moderate aerobic exercise every week. 3. Do strength training at least twice a week. 4. Exercise your flexibility by stretching. 5. Do warm-up exercise before starting exercise, and do warm-up exercise after exercise. 6. Drink plenty of water to keep your body hydrated. 7. Exercise in a safe and comfortable place at home. 8. Wear comfortable clothes that are easy to move. 9. Take part in the fitness challenge to increase the fun. Stay at home and don't go out to exercise? Don't worry, you can do aerobic exercise and strength training at home even without complicated equipment! But don't forget to take preventive measures, such as warm-up before exercise and warm-up after exercise, otherwise you may get hurt.

Methods 1: Strength training without using fitness equipment.

1, do push-ups to exercise arm and shoulder strength. Push-ups are the most classic movements to exercise the upper body, which can be done anytime and anywhere. First, kneel on the mat or floor, knees and feet together. Straighten up, lie prone on the ground, open your hands to shoulder width, and support the ground with your palms. Toes on the ground, feet together. Tighten the core muscles, keep your back straight, slowly exert your arms, straighten your elbows and support your body again. Then slowly lower your body. When the abdomen is about to touch the ground, support the body again.

I started to do 3 groups, each group 10 times. As you become more familiar with push-ups, you can increase the number of groups.

If you can't do complete push-ups, you can keep your knees and calves close to the ground and only support your upper body. This will gradually exercise the muscle strength of the upper body, and finally make a complete push-up action!

2. Lift the opposite limb and exercise the arm and back. It sounds complicated, but it's actually very simple. You can exercise your upper body, back and buttocks. Lie on the ground or on the mat, with your legs straight and your toes back. Arms straight forward, palms facing each other. Exhale, tighten the core muscles, and slowly lift your right arm and left leg a few centimeters off the ground when inhaling. Exhale and slowly move them back to the ground. Repeat on the other side. When doing this exercise, try to keep your back, hips and head still.

3. Do flat support and exercise core muscle strength. Flat support is more effective than push-ups and it is easier to exercise core muscles. First of all, lie prone on the floor or mat, spread your hands shoulder width, and support the ground with your palms. Stretch your shoulders as much as possible, so that you can exercise your back and core muscles. Straighten your arms, support your body, and make sure that your whole body and feet are off the ground, leaving only your toes under your body and sticking to the ground. Keep your feet and back as straight as possible and try to keep this posture for 20-60 seconds. Don't hold your breath! Breathe in smoothly through your nose and then exhale through your mouth while maintaining the posture of plate support.

Finally, slowly and gently move your body down and return to its original position.

Tip: Want to exercise your abdominal muscles? Use the following 10 minute video to exercise your core muscles: https://www.nhs.uk/video/pages/body-blast-working-your-abs.aspx.

4. Do breaststroke hip bridge to exercise buttocks and core muscles. Frog-shaped hip bridge is suitable for exercising buttocks and strengthening abdominal and lower back muscles. Lie on your back with your feet together and your knees naturally abduction, just like a frog. Tighten your hips and abdominal muscles and slowly lift your hips off the ground until your body is in a straight line from your shoulders to your knees. Hold this position for a few seconds, tighten the gluteus muscles, and then slowly move down to the ground. Continue to do this exercise for 30 seconds with smooth movements.

Keep breathing smoothly throughout the exercise.

5. Do lunges to exercise leg and hip muscles. Squat lunge is a good dynamic stretching action, which can also exercise the strength of lower body and leg muscles. First, stand up straight, put your feet together, and stretch your shoulders back and down. Tighten your core muscles and keep your back straight. Slowly lift one foot, stride forward, put the other leg behind you, bend your knees to both sides, and enter a squat posture. When you take a step forward, your heel touches the ground first. Finally, push yourself back to the original position with your front legs. When squatting, keep your hips straight, don't lean forward, and don't swing or tilt from side to side.

Remember to tighten the thigh and hip muscles when you return to your original position.

6. Tiptoe to exercise calf muscles. The tip of toes helps to exercise the strength and lines of calf muscles. Stand in front of a chair or table. Hold the back of the chair or put your hands on the table. Slowly stand on tiptoe and keep your knees and back straight. Then slowly let your feet follow the ground. A total of * * * do 2 groups, each group 10- 15 times.

You can also combine your toes with squats and exercise your calf and thigh muscles at the same time.

7. Use water bottles or milk cans to increase the load. If you want to challenge yourself, you can hold a water bottle or a milk can in one hand. As for how much liquid to put in it, it depends on your health and comfort. Try the following exercise: take a milk can and make a lunge. Hold a 1 milk can in one hand or a 1 milk can in both hands, hang it at your sides, and make a lunge as usual.

Stand on tiptoe with a milk can. Stand up straight, with a milk can in one hand, and slowly stand on tiptoe. Hold this position for 2 seconds, and then let your feet land again.

Get down with a milk can. Sit in a chair, put the milk can between your thighs with both hands, and put your feet flat on the ground. Tighten the gluteus muscles, push up from the heel until you stand up, and then slowly return to the sitting position. As soon as the buttocks touch the chair, the above process begins to repeat.

8. Exercise through strength training videos to improve your motivation. If you are confused without a coach, fitness videos can be a good substitute for a coach. Search for videos to exercise different muscle groups on the video website, or try the following strength and flexibility exercise plan: https://www.nhs.uk/live-well/exercise/strength-and-flex-exercise-plan-how-videos/. You can also use strength training guidance applications, such as JEFIT and StrongLifts 5X5.

Method 2: Do aerobic exercise at home.

1, do some relaxation exercises and warm up for 5-6 minutes. Before you start aerobic exercise, do warm-up exercises for a few minutes to speed up your heart and warm up your muscles. You can try the following warm-up exercises: walk in place for 3 minutes. Lift your legs and swing your arms when you walk. Go ahead first, then go back.

Stand up straight and put your fist in front of you. Straighten your feet forward alternately and touch the ground with your heels. Try touching the ground with your heel 60 times in 60 seconds.

Stand up straight, bend your knees and lift your feet, touch your knees with your other hand and repeat on the other side. Alternate this for 30 seconds, preferably 30 times.

Make two groups of shoulder circles, and each group repeats 10 times. Hang your arms loosely at your sides, turn your shoulders forward five times, turn them back five times, and then repeat. Can be combined with standing still.

Stand up straight, knees shoulder width apart, arms straight forward. Keep your back straight, bend your knees slowly, move down 10 cm, and then stand up straight. Repeat 10 times.

Tip: This is just an example! There are a lot of warm-up videos on video websites or 5-minute warm-up applications, so you can follow them to warm up before formal exercise.

2. Do two groups of rocket jumps, each group 15-24 jumps. Rocket jumping is interesting and exciting, suitable for starting formal exercise. Stand with your feet apart and hip width apart, with your knees slightly bent. Squat down, put your hands on your thighs, then jump up, stretch your whole body, and straighten your hands up. Gently touch the ground and let your feet and knees return to their original positions. Jump 15-24 times is 1 group. Rest 1 and 2 minutes, and then do 1 group. When you get used to this sport, you can squat and give your body greater challenges. You can also hold a heavy object or a water bottle in your hand, put it on your chest, and lift it over your head when you jump.

After finishing, walk or jog in the same place 15-45 seconds.

3. Do two sets of star jumps to make the whole body move. Star jump is similar to opening and closing jump, but the action is completed in mid-air. First, stand with your feet width apart from your hips, with your knees slightly bent and your arms hanging at your sides. Jump up, stretch your limbs, spread your legs apart, raise your arms slightly, and have a star-shaped body. When landing, put your knees together and hang your hands at your sides. Jump 15-24 times is 1 group, and then do it after a short rest 1 group. Tighten your abdominal muscles, keep your back straight and exercise your core muscles.

4. Do squats to exercise the lower body. Squatting is a good aerobic exercise, which can exercise the back, legs and buttocks. First, spread your feet to shoulder width. Keep your arms straight forward, bend your knees and keep your back straight. Slowly move down until your knees are at right angles and your thighs are parallel to the ground. Then, slowly return to the original position. Don't let your knees exceed your toes.

After finishing, walk or jog 15-45 seconds to stretch your body.

5. Do two groups of toes to exercise limbs. This sport is very interesting, a bit like dancing. Stand up straight, step back with your right foot, touch the ground with your toes, and swing your arms forward. Then change your feet and repeat the same action. Alternate your feet smoothly 15-24 times to form 1 group, rest for a while, and then do 1 group. Straighten your shoulders and hips and look forward. When retracting the hind foot, be careful not to let the front knee exceed the toe.

When finished, walk or jog in the same place 15-45 seconds.

You can make it harder for yourself, just jump when you change your feet. Pay attention to avoid locking the knee joint, otherwise the knee will be injured when landing.

6. Finally, do a Bobby jump. Stand up straight first, then squat down and put your hands on the ground in front of you. Push your feet back in a push-up position. Then jump forward and change back to squatting position. Jump up and straighten your hands. Do 2 groups, each group repeats 15-24 times. If the complete Bobby jump is too difficult for you, you can skip the push-ups and jump straight up after squatting. You can also choose not to jump and stand up slowly.

Do you know that?/You know what? Do you know that?/You know what? According to fitness experts, Bobbi jump is the best full-body exercise you can do at home!

7. Do some gentle stretching exercises to relax your body. After exercise, do warm-up exercise for at least 5 minutes, and gradually restore the resting heart rate. Take a walk or jog for a few minutes, then do some relaxing stretching exercises or yoga exercises to stretch your muscles. For example: stretching the hips. Lie on your back, lift your knees to your chest, and then press your right leg on your left leg. Hold your left thigh with your hands and pull your knees to your chest. Hold this position for 10- 15 seconds, and then repeat on the other side.

Stretch the hamstring. Lie on your back and bend your knees. Hold one leg under the knee with both hands, pull it in the direction of your body and keep it straight. Hold this position for 10- 15 seconds, and then repeat on the other side.

Sitting, keep your back straight, your legs bent and your feet opposite, which is called "butterfly sitting posture". Slowly lower your thighs and get as close to the ground as possible. Hold this position for 10- 15 seconds, and then relax.

Stretch your calf. Step forward with one foot and step backward with the other. Hold 10- 15 seconds, then switch sides and repeat.

Lie on your side with your knees together. Grab the upper side of your foot and pull it toward your hips. Try to touch your hip with your heel. Hold this posture for 10- 15 seconds, then turn to the other side and repeat the above actions.

8. Try to mix some outdoor activities. Going outdoors can cheer up the mood and make sports more interesting. If you can leave the house and go outdoors, you might as well include walking, jogging or other outdoor activities in your aerobic exercise plan. For example: walking or jogging in the yard or community.

Ride a bike

Jump rope or trampoline in your yard.

Work in the yard, such as gardening, sweeping leaves or mowing grass.

9. Watch the aerobics warm-up video to see if you can follow suit. After watching the coach complete the whole set of movements, you will have a better understanding of how to set your own pace and do the movements you need. Search for your favorite videos on the video website, and there are some great home exercise videos on the NHS website: https://www.nhs.uk/oneyou/for-you-body/move-more/home-workout-videos/. Some applications also provide regular aerobic exercise programs that you can follow, such as hiit &；; Fitify's heart work, daily heart work, or heart work: home heart training.

Method 3: Make a healthy exercise plan at home.

1, make a fixed exercise schedule. A fixed timetable is easier to follow. Try to exercise at the same time every day for a whole week and gradually form a habit! Arrange a specific day and time to exercise. For example, strength training is conducted at 7 am on Mondays and Fridays.

If you are a day or two behind schedule, don't be angry with yourself. It takes time to cultivate new living habits, and setbacks are inevitable in this process. It is important not to lose heart after encountering setbacks and get back on track as soon as possible.

Tip: You can even arrange exercise with other activities you often do. For example, while watching your favorite TV programs, do 30 minutes of aerobic exercise.

2. Plan to do at least 150 minutes of moderate aerobic exercise every week. Everyone's exercise needs are different, depending on fitness goals, age and overall health. However, doctors suggest that most adults should do moderate aerobic exercise for 30 minutes five days a week. You can also do 75 minutes of vigorous aerobic exercise every week, or take five days out every week to do 15 minutes of vigorous exercise. "Moderate" aerobic exercise includes walking, jogging at a relaxed speed, cycling at a speed lower than 65,438+06 kilometers per hour, and doing housework or yard work that requires constant walking, such as vacuuming or sweeping hay.

"High-intensity" aerobic exercise includes running, mountain climbing, cycling or skipping rope at a speed higher than 16 km per hour.

Don't worry even if you can't reach your goal at once! Beginners should increase the exercise time and intensity step by step. For example, at first, I set aside three days a week to walk in the courtyard or community 10 minutes, and then gradually increased to jogging for 30 minutes every day.

3. Do strength training at least twice a week. Strength training is the exercise of exercising muscles with resistance, which may come from heavy objects, elastic belt or one's own weight. Strength training for all major muscle groups at least 2 days a week. Every exercise, each exercise is conducted in a group of 12- 15 times. With the increase of muscle strength, gradually increase the number of repetitions or resistance, such as increasing weight.

Strength training includes flat support, push-ups, weight lifting and exercises using elastic belt.

After each strength training, give yourself at least 2 days to rest and recover, otherwise you may get hurt.

4. Exercise your flexibility by stretching. Stretching exercises can stretch muscles and joints and prevent them from becoming stiff and painful. Try to stretch your muscles after warm-up, such as aerobic exercise or strength training, to achieve the best results. For each exercise, do 3-5 stretching exercises. Dynamic stretching is to use a series of smooth movements to mobilize all the muscles of the whole body, and it is not necessary to maintain the posture for a period of time. This stretching action includes lunges and kicks. Different from traditional static stretching, you can do dynamic stretching to warm up first, and then do other exercises.

Static stretching needs to be kept for 10-30 seconds after the muscle is stretched to the limit, which is very good for lengthening the muscle and improving the joint mobility. This stretching exercise includes touching toes, pushing walls and alternately stepping on chairs or stairs to stretch hamstrings.

5. Do warm-up exercise before starting exercise, and do warm-up exercise after exercise. This is very important to prevent injury and reduce the burden on the heart. Do 5- 10 minutes of easy warm-up exercise before exercise, such as walking, jogging or push-ups, so that the heart rate will rise slowly. After exercise, walk at a relaxed pace again and do some relaxing stretching exercises to help your heart rate gradually return to normal. If you plan to do strenuous exercise in the future, you should extend the warm-up time. For example, if you plan to run fast, do 10-20 minutes of warm-up.

When doing warm-up exercises after exercise, try to reduce the heart rate to no more than 120 times per minute. If there is no heart rate monitor, you can use a watch or timer to count the number of pulse beats.

6. Drink plenty of water to keep your body hydrated. The body is prone to dehydration during exercise. Every 60 minutes of exercise, drink 470-950 ml of water to maintain energy and replenish water lost by sweating. If the weather is very hot or you sweat a lot, you may need to drink more water. It's best to drink a little water during the break after finishing a group of exercises. For example, you have to do two sets of squats. 1 group after doing 20 squats, drink some water before doing the second group.

If the weather is hot and humid, and your exercise intensity is high or lasts for a long time (1 hour or more), you can drink sports drinks to supplement the lost electrolyte.

You should also add some water to your body after exercise. You can also drink some nutritious milkshakes or smoothies, eat some juicy fruits and vegetables or drink a bowl of soup.

7. Exercise in a safe and comfortable place at home. Exercise at home doesn't need much space, but it must be enough for you to move safely without bumping into something and getting hurt. Remove furniture that may interfere with you, such as chairs or coffee tables. Consider laying a mat and exercising on it to protect yourself and the floor. You will sweat and get short of breath during exercise, so make sure the space is cool and ventilated. If you can't open the window, turn on the fan to let the air circulate.

8. Wear comfortable clothes that are easy to move. What you wear during exercise will affect your comfort. Clothes must be breathable, loose or elastic so as not to interfere with your movements. If you sweat easily, choose a mixed fabric that absorbs moisture and sweats, such as polyester or polypropylene. If some sports will be played outdoors, you must dress according to the weather. Wear light clothes in hot weather. If the weather is cold, wear several layers of dark clothes.

If your breasts are plump, you should wear a comfortable and fit sports bra, which not only increases the comfort during exercise, but also plays a greater supporting role.

9. Take part in the fitness challenge to increase the fun. These challenges can give you clear goals and make exercise more interesting. Assure some friends that they will participate in the 30-day treadmill support program or the C25K running challenge. Once you spend a few weeks completing the challenge, the exercise plan you follow during this period will form new habits! Remember, many fitness challenges do not affect the whole body, and it is best to combine them with other sports. For example, the squat challenge is very effective for exercising the legs and buttocks, but it can't exercise the upper body.

Download the Fitness Challenge app to improve your workout plan. You can also use the fitness application to meet various challenges, such as Nike Run Club or home exercise-no equipment required. They can easily record your progress in various fitness challenges, and some even have social functions to compete with friends.

Tip: If you don't see the change immediately, try not to lose heart. You may need to keep exercising for 3-4 weeks before you start to see the effect.

Finding a partner to exercise with can add fun! If you live with others, you might as well invite them to live with you. You can take the opportunity to enhance your feelings with your family and friends and improve your health!

Play some cheerful music to get yourself in the mood to move!

Exercise and a healthy and balanced diet can work together to get the best results. Eat more fruits, vegetables and whole grains, take lean protein from fish, poultry breast, peas and kidney beans, and take healthy fat from nuts, seeds, fish and vegetable oil to provide energy for the body.

Warning: You may feel pain or discomfort during or after exercise, but there should be no serious pain. If an action causes harm, stop it immediately. If you are injured, contact the doctor immediately.