The gym is naturally the best place to train, where you can get in shape most efficiently. But many times you don't have the time or the energy to go, so the gym card becomes just a decoration.

In fact, it is better to utilize the existing conditions in your home and stick to the fitness without interruption, as you can reap great results. Utilize water bottles, towels and chairs to work out your entire body!

Chair arm extension 20 reps

Place your hands behind you and repeatedly flex your elbows, using your own weight to work your arms, also known as triceps. If you can, get another chair and put your feet up to increase the intensity of the movement.

Double chair arm extension 10

While they are both arm flexor extensions, they both work the triceps. But this one is much more difficult and also stimulates the lower edge of the pecs.

Weighted front plank 20 reps

This can be done with a filled water bottle or water bottle to stimulate the anterior deltoid muscle. Do not raise your arms above shoulder height.

Weighted lateral raises 25 reps

Raising the arms to the sides of the body and stimulating the middle deltoid bundle should be done quickly up and slow down. As with the previous movement, the arms should not be higher than the shoulders.

Upper incline push-ups 20 reps

Push-ups with your hands supported on a chair can target the lower pectoral muscles for focused stimulation.

Incline pushups 20 reps

Rest your feet on a chair so that your legs are higher than your body. This in turn stimulates the upper chest and also brings in some of the shoulder muscles.

Knee Raises and Curls 25 reps

Sit still with your hands on a chair and contract your abdominals by lifting your knees to give your rectus abdominis a workout.

Rag curls 15 reps

It's a great home fitness technique that involves repeatedly lifting your knees with your feet on a rag. It works your abs and cleans the floor at the same time.

Chair one-legged squats 10 reps per side

Tests single leg strength, and core strength. Note that the movement must be slow in order to keep the body stabilized.

Rag arrow squat 10 reps one side

Keep your back foot on the rag and straighten your back leg back as you bend your front leg at the knee. Works the thighs and gluteal muscles.

In fact, the essence of fitness is not about the equipment or the venue. It is a spirit. As the saying goes, as long as you have the heart, everywhere is a gym. As long as you are willing to insist, you can achieve great training results at home.

Warm up for 5 one 10 minutes, then anaerobic for an hour, and finally 20 minutes of cardio.

Many people have resolved to get into the habit of working out, but most don't stick to it. An article in the Wall Street Journal summarizes five common traits of people who have a habit of working out that sticks. These traits may help you develop a fitness habit.

Trait #1: They work out at a fixed time the vast majority of the time. The British Journal of Health Psychology published a study which looked at 181 people who worked out for an average of five hours a week and then found that the majority chose to work out at a fixed time and then did so consistently. The first author of the study said, "When things become predictable, you don't need to think too much."

Characteristic 2: They will set up a visual cipher to remind themselves to work out, such as placing their running shoes, headphones, etc. in a conspicuous place so that they will receive a cue to run.

Characteristic 3: Holding a flexible attitude toward the length and intensity of exercise. Michelle Segar, director of the Center for Research and Policy in Sport, Health and Activity at the University of Michigan, says that the traditional view is that if you set a goal, you have to stick to it, but adults have too many chores in their lives, so it's important to keep a flexible mindset and keep adjusting yourself to avoid the psychological penalty of "hey, I didn't make it! This can also avoid the psychological punishment of "hey, I didn't make it". For example, if you did not accomplish your goal of working out at the gym for an hour today because you worked overtime, then you can jog downstairs for half an hour after work.

Feature 4: Broaden the definition of exercise. You don't have to change into professional training clothes and go to the gym to be considered a workout. Climbing the stairs at work instead of taking the elevator can also be considered a workout. This makes it easier to keep exercising.

Characteristic #5: They exercise more for fun than for weight loss or other health goals. In a study published in the journal Consumer Research, researchers recruited 61 fitness enthusiasts at the University of Chicago gym and randomly divided them into two groups. Members of one group were asked to choose their favorite projects, and the other group to choose projects that would help them achieve their health goals, and it was found that although the amount of exercise in the two groups was about the same, the group that exercised for pleasure completed an average of 29 movements, and the group that exercised for health completed an average of 19.

What's the trick to getting fit? There doesn't seem to be much of a trick ......

1. Fitness, the need to go to the so-called [adhere to] down (people have their own aspirations, the beginning is to adhere to, have gained, and then slowly get used to ......)

2. Fitness, [action] needs to be greater than ideas; (ideas and execution)

3. because of the pre-fitness period, more need to learn other people's movements and exercise style, so need to self-practice and push thinking.

Repeatedly push and practice and think until you summarize the approximate way and method that suits you, then the fitness will become more interesting.

4. Pre-workout, the need to master the normality of the exercise movement, and to try to control the exercise muscle groups independent of the feeling of force (small weights to feel the force, and then make adjustments)

5. 3 parts training, 7 parts eating? Is eating the most important thing?

I think we still have to put the exercise, in the first place, eat, good for fitness according to their own workout intensity, eat on it, effective supplementation is better!

(and for normal people, it doesn't require a lot of financial investment, it's not like it's bodybuilding)

6. Fitness needs to be a whole exercise awareness, most of the body's muscle groups, all need to exercise to, muscle groups will also complement each other, thus improving the effect of exercise.

7. More to see other people's exercise ideas and insights, as well as exercise movement methods, feel good, you can do a little practice, and then see whether it is suitable for their own.

8. Arranging a staged exercise program, accomplishing small goals, and increasing the motivation to keep going until fitness becomes a part of your life.

★First of all, these it, we can discuss together ...... say their better way and method (know-how)

(Read more, learn more, and practice summarizing)

Personal opinion, benevolent.

For more fitness content, pay attention - the book doesn't say;

Fitness and ideas with style and fun and attitude.

Practice HIIT at home, no equipment, no need for a lot of space. And very time-saving, intensity interval training method, referred to as HIIT, this special training method since its inception popular in Europe and the United States mainland, a short period of high-quality fat and calorie burning is very suitable for the modern lifestyle. Usually HIIT 20 minutes of training than in the treadmill running for an hour to be effective, the focus is on the former to achieve better results and save as much as forty minutes, this training method will allow you to exhaust 100% of the physical strength in 20 minutes.

This method of high quality fat and calorie burning in a short period of time is perfect for the modern lifestyle. Often a 10-minute HIIT workout is more effective than running on a treadmill for an hour straight. The following 9 movements are performed 20 times each with 20 seconds of rest.

HIIT is an unparalleled intense and efficient cardio workout, so you only need to spend 15 to 20 minutes.Incorporate HIIT into your weight reduction program and you'll boost your metabolism to the top.

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Fitness methods can be described as a variety of things, but there is no high and low points, the key to find a fitness method that suits you, a lot of fitness ideas of friends easy to take a detour in this place, the following I introduce some experience to share with you.

Fitness methods can be summarized into four categories: physical training, strength training, stretching, and mental training.

Exercises such as running, swimming, and hiking are physical training.

Exercises related to fitness equipment such as barbells dumbbells are all part of strength training, as are the sit-ups, push-ups, squats, and other exercises we usually do.

Martial arts basics, yoga focusing on stretching exercises.

Exercises such as gymnastics, dance, and martial arts are all forms of exercise that combine stretching and physical training.

Tai Chi, Yoga and Qigong all have spiritual training components.

Those who want to get fit can choose a fitness program that suits their needs.

If the purpose of your fitness is to lose weight, then focus on physical training, such as running, swimming, etc., because physical exercise has a higher volume of movement and burns more calories, which is more suitable for weight loss.

If you favor fitness shaping, then do more strength training, strength training can strengthen the local muscles, so that you get a good body shape, but strength training exercise volume is small, not suitable for weight loss.

If you're working out to de-stress, focus on stretching exercises and mental training such as dance, Tai Chi, and yoga, which can help you relieve stress.

All exercise prevents and removes disease, so if that's the purpose, then you don't have to pick and choose, just find what you like.

Finally, I wish you all good health and a good day!

I am very glad that you are concerned about fitness, there are many ways to fitness, I introduce the following introduction to a few common fitness methods:.

First, to the gym exercise, which is the choice of many people, especially in the big city office workers, the most suitable choice to the neighborhood gym to exercise. Go to the gym exercise because there are professional equipment and professional coach guidance, can target practice, in a shorter period of time to receive obvious fitness effect.

Secondly, walking, walking is suitable for men and women of all ages to participate in exercise, and the least harmful to the body, the most secure, is the most suitable for all ages to choose the fitness exercise program. The World Health Organization lists walking as the best exercise in the world. Walking is the most fitness effect of walking. The significance of walking can be found in the article "The significance of walking for health".

Third, running, if the body does not have any disease, such as cardiovascular and cerebrovascular disease, physical conditions allow, running is also a good way to fitness. In the same time, the exercise volume and intensity of running is greater than walking, and the effect is remarkable. But the requirements for physical conditions are high, not everyone can choose.

Fourth, taijiquan and fitness qigong. Taijiquan and fitness qigong are excellent sports and traditional cultural programs in China. They have a long history of inheritance and are loved by the general public. At present, taijiquan has gone out of the country and to the world, and has become the favorite of fitness people in many countries. Practicing taijiquan and fitness qigong doesn't require too much space, as long as there is a few square meters of flat space, you can practice. Practicing taijiquan and fitness qigong can combine our traditional Chinese medicine theories, which have the effect of stretching muscles and pulling bones, regulating the five viscera and six bowels, activating blood circulation and removing blood stasis, and preventing diseases of the neck, shoulder, waist and legs. Children as young as four or five years old, as old as seventy or eighty years old can participate in exercise. At the same time or the majority of office workers fitness exercise a good choice.

The fifth is aerobics. Fitness gymnastics is easy to learn, fitness effect is obvious, and is currently also the favorite of Chinese amazons.

Sixth, a variety of ball sports. Basketball, soccer, volleyball, table tennis, badminton, tennis, golf and so on are all good ways to get fit, except that these sports require sports venues and a certain number of people to participate in the exercise. At present, the country vigorously promote the construction of sports venues and facilities, a variety of small and medium-sized stadiums such as sprouting up, mass basketball games, soccer games, table tennis games, badminton matches across the country have debut, we want to participate in the fitness of people to provide a lot of opportunities for exercise, interested friends can be close to participate in such sports groups.

Seven, other sports, such as cycling, skiing, outdoor hiking, whippet and so on, are good fitness choices that need to be planned in conjunction with the local climate and geographic terrain.

In short, as long as you want to exercise, as long as you want to fitness, is a good start, at present, the country to the national fitness as a national strategy to grasp, the development of national fitness as an important part of the health of the whole population, let us respond positively to the country's call, participate in the national fitness, practicing their own body, in order to realize the Chinese dream of a strong country and work hard.

A good way to get fit is whatever works for you.

Perhaps there are many people will choose to go to the gym to work out, looking for a specialized trainer, think this is very good. But the reality is that there are a lot of people who have organized a year or half a year of gym card, can adhere to almost very few, some because of the problem of time, there are always things so it is delayed. It's also a waste of money! In addition to go to the gym exercise pressure is also very big, one because you spent money, so sometimes to that exercise time, you have something, go not on the heart is very entangled, the other is that if one day you do not feel well, do not want to go, but the thought of all the money spent, but also have to go, so it is always in the middle of the entanglement, life, the old is because of this is not in a good mood.

I'm just afraid of kinks, so I've never opted to go to the gym to work out. Instead, I chose to work out and exercise at home. It's been over 10 years and it's been great! At least there are not so many kinks, if I am not feeling well, I can work out a little less, and I do not have to worry about money or not, there is no pressure in my heart.

Exercising at home also requires a great deal of self-discipline , and I think my self-discipline is OK, I have been exercising consistently for 30 minutes a day for over 10 years. Jumping rope, hula hooping, and squats are the exercises I do almost every day. Because I think women, as they age, are most willing to grow fat in the waist and abdomen, so I focus on exercising the waist and abdomen. I shake hula hoop every day or every other day, each shake 2000, can accelerate gastrointestinal peristalsis, help digestion, thus reducing fat accumulation in the waist and abdomen.

In addition to the waist, the woman is the hip curve, if these 2 parts of the body well practiced, thin waist and buttocks, then the whole person's figure is very good, and looks healthier. So I do squatting every day, start with freehand squatting, do 50-100 per day, then weighted squatting do 50 per day. more than 10 years, my buttocks muscles are very tight, almost no sagging, compared to the non-exercise of the same age is much better.

So, to get fit, you don't necessarily

To go to the gym, as long as you find out what exercises and methods are suitable for you, and try to stick to them, you can just as well develop the ideal body you want!

I'm Pippi 3 Love Fitness, I hope I can help you, please follow more, thank you!

What's the best way to get fit? Three items.

The first item:Fitness exercise program is a lot of ...... for example ~ aerobic exercise, anaerobic exercise ......, to fitness exercise, first of all, clear their own physical fitness, choose to adapt to their own project (for example... . running, walking, jumping rope, swimming, cycling, yoga, to the gym card ...... and so on), time 1 hour each time, about 5 a 6 times a week, must be different from person to person, to take to adapt to their own set of fitness methods!

Item 2: Fitness Methods.

① fitness exercise effect: "life goes on, more than sports", persistent adherence to the movement ...... pestle and mortar can be sharpened into a needle, fitness exercise, to improve the quality of health, the body is more and more healthy, strong physique oh!

② fitness exercise volume: must complete each exercise volume, for example: each 1 hour exercise, according to their own situation, whether it is a one-time completion, or cumulative, or the use of fragments of time, you must complete the program exercise volume!

③Fitness effect: the exercise process ...... exercise body, exercise sweat inside out penetrate out, consume excess heat in the body, get rid of the accumulation of fat, the whole body fat in the gradual reduction, to achieve weight loss and fat loss, exercise "dressed in type, undressing meat," slimming and shaping type! The effect of dashing, the body is getting healthier and healthier!

The third item: adhere to the fitness movement, cultivate their own strict self-discipline, from the bottom of the heart on the fitness enthusiastic, fitness has become a good habit of daily life, adhere to the fitness movement, always accompanied by their own, happy sunny days!

The above three items are my sharing, welcome friends ~ message ~ comments ~ follow me 😄😄😄😄😄😄