Due to the needs of epidemic prevention and control, the swimming pool in Hangzhou has recently been temporarily closed, and the indoor sports venues have also implemented a 50% flow restriction.
During the special period, some small partners began to work out at home, and as soon as the mobile phone APP was opened, they could practice with the video, which was indeed very fragrant.
So, is home fitness really a zero threshold? Qianjiang Evening News hourly news reporter found the coach Wang Yusheng, he reminded that home fitness is not equal to random fitness, in fact, a person's home exercise should be more exquisite.
Coach Wang Yusheng
Home fitness is simple but not casual
When it comes to home fitness, the first reaction is - relaxed and casual.
Coach Xiao Wang said: "Home fitness is indeed not so much threshold, as long as there is a place of about 1-2 square meters at home can be practiced." "Because of the limitations of the venue and equipment, the action of home exercise is mainly based on no equipment, if you really need to use some equipment, the mineral water bottles, towels, and books at home can be used."
Obviously, it looks very simple, but Coach Xiao Wang reminds that home fitness cannot be too casual.
"The most important thing about home fitness is to pay attention to safety and avoid injury." Coach Xiao Wang specifically mentioned the problem of wearing, "I have seen many people because they are home fitness, wearing pajamas, slippers or barefoot exercises, in fact, there are many actions in home exercises that are jumping, barefoot completion of the action will increase the impact on the knee, the risk of injury will increase, everyone should pay attention to some home sports, wear sports equipment, especially sneakers for exercise." ”
How much is it appropriate to work out at home?
In the face of the five- or six-minute home exercise videos that have exceeded 10 million hits, Coach Xiao Wang said that these small videos should be understood as the training volume of a set of actions: "A formal training session includes warm-up, training, stretching, and the time is 40 minutes to 1 hour. So, don't forget to warm up at home. If you just follow the video for five minutes to ten minutes, from the perspective of exercise intensity, it is definitely not enough, and the effect will naturally be affected. ”
Train influencers at home
Squat error rate is high
There are a large number of home exercise videos on the Internet, everyone can practice together as soon as you open the video APP, but Coach Xiao Wang said: "In fact, these massive sports videos on the Internet are not suitable for everyone, before you follow the APP to start training, it is best to master some basic fitness knowledge, master the essentials of fitness and then follow the exercise, which can reduce the risk of injury and improve the effect of exercise." ”
The safety of home fitness is repeatedly mentioned in an interview with Coach Xiao Wang, who said: "When you exercise at home, the most vulnerable injuries are your waist and knees. He specifically mentioned two influencer movements of home exercises – curls and squats.
"We all know that the squat action is very good, but this action seems to be very simple, and it is not simple to do the standard, and some even deform it when doing it." When doing this action, the joints of the lower limbs are involved, and if not done correctly, it will increase the risk of knee injury. I've seen a lot of squat workout videos and the movements aren't standard. Coach Xiao Wang reminded that when doing squats, you must always remember the essentials of its movements: the upper body is straight, the tail vertebrae are extended backwards, and the knees are aligned with the second and third toes.
Do curly abdomen, to make the action more standard, Xiao Wang coach said that there is a little trick, recommended that you try: "When doing the action, open your knees, pad a lumbar pad in the waist, increase the stability of the lumbar spine, pelvis, hip joints and other positions, so that the action is not only much easier, the effect will be much better." ”
Home fitness
Coach Hangzhou recommends this practice
Indispensable warm-up:
NO.1 Type 9090
Hip warm-up action.
Action points: open your knees at about 90 °, and then do a turn, and the position of the feet during the movement should not change as much as possible.
Training volume: 2 sets, 10 times in 1 group, about 5 times each.
NO.2 Shoulder wrap
Shoulder warm-up action.
Action point: Hold something with a certain weight in both hands, such as a book. Make a 360° orbit around the head, do not tilt the head during the action, do not shake the torso, and only use the arm to carry out the orbital action.
Training volume: 2 groups, 10 per group.
NO.3 Simple plate support
Activates movements throughout the body.
Action points: Find a stool (not knee high), hold your hands on the stool, and keep your feet apart.
Training volume: 20 seconds - 60 seconds.
The coach recommends 4 treasure moves:
NO.1 Side lift/shoulder lift
Increases shoulder strength.
Action points: Hold something of some weight in both hands, such as bottled mineral water, and raise your arms outward, or push your hands upwards over your head. The two movements can be done alternately.
Training volume: 15-20 times per group, do 4-6 sets.
NO.2 Squat
Exercise legs, hips, core strength.
Action points: empty hand or both hands heavy object, when down, the knees as far as possible to the tiptoe, waist as straight as possible, find the tail vertebrae downward extension to touch the heel feeling.
NO.3 Curl belly
Increases abdominal strength.
Action points: Put a waist pad under the waist (5-10 cm high, can be replaced by a towel, clothes and other soft objects), legs open, knees open outward, lie down, arms extended backwards, hands touching the calves when you get up.
Training volume: 20 times per group, do 4-6 groups.
NO.4 Flexion and extension of the upper arm on the stool
Increases upper extremity strength, especially arm strength.
Action points: Hold your hands on the edge of the stool, feet apart, and step naturally on the ground. Bend the arm backwards, the body falls down, and then push the arm straight and get up. If you think the action is simple, you can do it with one foot.
Training volume: 15 times per group, do 4-6 groups.
Source: Qianjiang Evening News Hourly News Reporter Wang Qiong Li Ying Photography Lin Yunlong
Editor on duty: Dong Xiaole