Too busy at work, always working overtime for business trips; the gym is too
far, it is inconvenient to come and go; take children every day, can’t get out
of the body... Contemporary people always don’t have enough time every day, and
their fitness plans are often defeated by various trivial matters, and they
feel tired !
When you have some free time, you may also go to Baidu on the Internet on a
whim to "home fitness". In the end, there were thousands of moves,
scattered and scattered, and I didn’t know how to arrange them. The enthusiasm
for choosing and choosing faded...
In order to solve this problem, we specially summed up the 7 necessary
movements for home training, covering upper limbs, lower limbs and core.
Whether you are a novice or an experienced trainer, these movements are used
when you don’t have time to go to the gym. The best choice.
Upper limbs
push ups
Action essentials: Support the ground with your hands on both sides of your
body, feet hip-width apart, and point your toes on the ground. Inhale, bend
your elbows and drop your body until your chest touches the ground, hands on
both sides of your chest, exhale and push up, arms straighten. Tighten the core
throughout the process to ensure that the head, back, and hips are in a
straight line.
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| Home workout |
Target muscle groups: chest, shoulders, forearms, core
Want to increase upper body strength? Breast training? Create good-looking
shoulder and arm lines? If you can only recommend one action, it must be a
push-up! Push-ups are the most classic movement in upper limb training. It not
only effectively increases upper limb strength, but also stimulates the core
very well. You can practice anytime at home, in the office, or even on the
street.
Don’t be sad if you can’t do standard push-ups. Here are two types of
reduced-level push-ups:
Kneeling push-ups
Bend your knees and use your knees instead of feet to support the ground to
reduce difficulty.
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| Kneeling pushups |
Table push-ups
You can support a table, chair or bed by hand, and you can adjust it
according to your own strength level. The lower the support, the more difficult
it is.
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| Home exercises |
Standing rowing
Action essentials: Tie the towel to a fixed place, hold the towel with both
hands, and walk a small step forward, so that there is an angle between the
body and the ground. Exhale, retract your shoulder blades, bend your elbows to
pull your body up until your hands are on both sides of your chest, inhale and
extend your elbows and slowly drop your body to the starting position. During
the whole process, the core is tightened, and the head, back, buttocks, and
legs are in a straight line.
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| standing row |
Target muscle groups: back, back of shoulders, upper arms
All you need is a towel and a door handle to start shoulder training! Standing rowing can not only help us increase back strength and improve round shoulder hunchback, but also relieve the shoulder and back discomfort caused by sitting in the office for a long time. Towels can be replaced by scarves, old clothes, etc. In addition to door handles, students in the north can also use heating pipes to fix them!
Lower limbs
Squat
Action essentials: Stand with your heels shoulder-width apart, naturally
abduct your toes, and hug your chest. Inhale, keep your knees in the same
direction as your toes, bend your knees, bend your hips and squat until your
hips are below your knees, exhale, and stand up. During the whole process, the
core is tightened, the back is straight, and the knees need to be abducted and
pointed in the same direction as the toes.
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| squats |
Target muscle groups: hips, legs
Squat occupies the most important position in fitness exercises. It is known
as the king of exercises. It is absolutely necessary for family training!
However, self-weight squats are definitely difficult to satisfy students with a
certain strength foundation. Next, we will introduce two weight-bearing squats:
Goblet squat
Take a bottle of mineral water and hold it in front of your chest with both
hands as a load. A heavier thermos is also OK! It should be noted that since
the heavy object is on the front side of the body, the upper torso should be
more upright when doing goblet squats. Don't bend over excessively and ensure
that the heavy object is close to the center of gravity of the body.
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| goblet squat |
Bucket deadlift
Action essentials: Put the bought large bucket of mineral water in front of
your feet, bend your hips and knees, and hold the handle of the bucket with
your hands hanging down naturally. Exhale and stand up straight, inhale your
hips backward, bend your hips and bend over. During the whole process, make
sure your back is straight, chest and shoulders stretched out.
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| Bucket deadlift |
Target muscle groups: hips, back of thighs, back
Deadlift is a golden exercise for hip training. It can effectively stimulate
the back muscles and the back of the thigh. It is a classic exercise that
female trainers must not ignore. For daily training at home, you can buy a
bucket of mineral water at the convenience store downstairs and choose the
amount of water based on your own strength. It is simply not more convenient!
Core articles
Plank
Action essentials: Bend your elbows, support the ground directly under your
shoulders, your feet are hip-width apart, and your toes point to the ground.
Lift your abdomen and knees off the ground, keep your head, back, and hips in a
straight line, tighten your hips, and keep breathing evenly.
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| Planks |
Target muscle group: core muscle group
Plank support is definitely the easiest and most convenient action to
increase core strength. At the same time, compared to core training actions
such as abdominal crunching, plank support has a better stimulation of the
transverse abdominal muscles. The transversus abdominis is the deep layer of
the abdomen. Increasing the strength of the transversus abdominis can keep the
spine stable and relieve pressure on the lower back. At the same time, the
transversus abdominis muscles move horizontally, which wraps around the abdomen
like a belt to strengthen the transversus abdominis muscle, with the effect of
"waist reduction"!
Whole body training
Squat press
Action essentials: Take mineral water in your hand as a load, bend your
elbows and place the mineral water on your shoulders. Stand with your heels
shoulder-width apart and your toes abducted around 30. Inhale, squat down until
the hips are lower than the knees, exhale and squat up, and lift up the mineral
water vertically, moving smoothly. During squatting, your knees need to be
towards your toes. When you stand up straight and push up, pay attention to
tightening your core. Push to a position where your hands are a little forward
above your shoulders. Don't lean back or lean too far.
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| Squat press |
Target muscle groups: shoulders, arms, hips, legs, core
Since squats must be practiced, add referrals! The vertical push is an
excellent action for shaping the shoulder and arm lines. Holding a heavy object
above the head is also a good challenge to the stability of the shoulder blades
and the abdomen core. For some experienced trainers, if you want to ensure the
intensity of training at home, squat press is the best choice! Students with
weaker strength don't need to worry. You can adjust the weight in your hands
according to your strength level, and gradually increase the weight as your
strength increases.
Burpee
Action essentials: Lie on your stomach, push your hands on both sides of
your chest, push your body up to the supporting position of your hands and
feet, jump forward with your feet on the ground, stand upright after landing,
jump up, and high-five your hands on your head.
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| Burpees |
Target muscle groups: shoulders, chest, buttocks, legs
The whole body training action must push burpee! One movement includes
multiple movement modes such as upper limb pushing, flexion and extension of
the hip, squat and take-off, and exercises to all parts of the body. At the
same time, after repeated repetitions, the heart, lungs and endurance will be
greatly stimulated. You don’t need any equipment. It’s cool to practice in 1
minute. Whoever tries it will know.
Okay, all the 7 actions are here. Some students may ask, how should we
arrange the plan? Next, I will share with you a comprehensive family training
plan:
After this set of training, you can also add a 30s * 5 plank as the final
core training, or choose your favorite aerobic exercise, such as skipping rope,
running or climbing stairs.
In addition to the main training part, you should also warm up before
practice and stretch after practice. For details, see the link at the end of
the article.
As long as you choose the right action and arrange the plan reasonably, the
equipment and venue are not obstructive at all. All the actions recommended
this time do not require any training tools and can be practiced anytime,
anywhere. Even without dumbbells, TRX, elastic bands and other home training
tools, we can use towels, water cups, and heating pipes instead!
Keeping regular exercise is not as difficult as you think. If you don't put
down your phone, start practicing right away? !
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