After going home from work, it’s better to lie on the sofa and watch TV while exercising. In this way, you don’t need to deliberately arrange time to participate in sports. In this way, you can kill two birds with one stone and complete your own work. Of course, most people will still choose to watch TV comfortably in the sofa and be lazy to participate in sports. To be honest, sports are really important for everyone. If you feel that you have no time to participate in outdoor sports, you can choose indoor sports, such as slimming exercises. What are the fitness exercises suitable for dancing at home?
Recommended slimming exercises suitable for jumping at home:
Practice squatting pile: the body is in a standing posture, the feet are the same width as the shoulders, the arms are naturally drooping, the palms are gently placed on the sides of the legs, and the eyes are flat in front. Take a step to the left side with your left leg, and lift your arms into the shape of holding objects. Your hands are no higher than your shoulders, and your eyes are flat in front of you; Bend your knees and squat for about 130 degrees, keep stable and keep your upper body straight; Press down with both hands at the same height as the navel and hold the squat position for 15 seconds. When the lower limbs feel sour, numb and swollen, stand up slowly and breathe naturally. The main function of this posture is to exercise the muscles of the lower limbs and the waist and back, and relieve the tension of the muscles. The above-mentioned exercise should follow the principle of gradual progress and moderation, starting from a small amount of exercise, and the heart rate after exercise should be 30% – 50% higher than that before exercise.
Taiji pusher: facing the Taiji pusher, the feet are shoulder width apart, and the knees are slightly bent to form a horse step. Put your hands on the same side of the two turntables and turn the turntable. During the exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should form a bow step; When pushing to the left, the center of gravity moves to the left, and the left leg forms a bow step. Repeat it. The training speed is medium speed, which can be determined according to your own situation. This movement can exercise the muscles of the upper limbs, relieve the tension of the arm muscles caused by writing, promote gastrointestinal peristalsis and facilitate digestion. In the above-mentioned sports, attention should be paid to the gentle and uniform movement, and excessive force should be avoided to avoid damage.
Variable speed exercise: the walking speed of slow walking is 25-30 M / min, the walking speed of fast walking is 70-90 M / min, equivalent to about 5 km / h, and the jogging speed is 6-7 km / h. Generally, the walking speed should be constant, and it can also be changed according to the terrain and ground structure. The effect of repeated practice is excellent. This kind of variable speed exercise is aerobic training, which can improve cardiopulmonary function and relax muscles.
The small actions recommended in the above contents are not too difficult to do, but it is very important to stick to them for a long time. Any seemingly simple action that can be repeated and persisted for a long time will certainly be fruitful. Therefore, whether you can lose weight successfully depends on whether you can choose fitness exercises suitable for jumping at home, outdoor running and rope skipping. Finally, it depends on whether you can stick to it for a long time.
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