Fighting the epidemic is everyone's responsibility
As the first responsible person for personal health
In addition to doing a good job of personal protection
Currently, because of the epidemic
Various fitness venues are closed
How do we exercise in our home life?
Xiao Rong has helped you sort it out
Come and achieve "Exercise Freedom" with one click!
First, the fitness APP makes you become a "master" in seconds
Don't exercise at home?
Don't worry, you just need a phone
"Fitness white" can also become a "fitness master"!
Lots of fitness apps
There are free tutorials on the above
You can tailor yourself to your situation
Select a course for that level
Relax at home
I'm not afraid to learn, I'm afraid I don't want to learn!
Second, a rope in hand, health I have
If you think downloading the app is too troublesome
Go, follow the little melt jump rope
Skipping rope is a popular national aerobic exercise
A rope in hand, health I have!
Of course
Spend ten minutes to half an hour a day
Jump rope at home
There are many benefits to skipping rope
It can achieve athletic effects in a very short period of time
Just jump for about 7 minutes
It's the equivalent of jogging for half an hour
However, there are some points to note when jumping rope:
First of all, to choose the appropriate venue equipment, everyone jump rope at home, you can prepare a yoga mat, so that it will not disturb the downstairs neighbors to rest, but also reduce the damage to the ankle and knee;
Secondly, to wear appropriate clothing, it is best to wear sportswear or light clothing, wear soft-soled cloth shoes or sneakers;
Finally, to fully prepare for the activity, it is best to move the whole body before jumping rope, especially related parts, such as shoulders, arms, wrists, and ankles, to avoid sprains and contusions.
Third, small yoga mat, there are many sports tricks
If you have a yoga mat
There are so many exercises that can be done
If you have ever had a foundation in yoga
You can also continue exercising at home
If you are a yoga "little white"
Then flat supports, push-ups, sit-ups
……
These simple and easy to operate movements
There's always one for you!
Fourth, the coach takes you to "cloud fitness"
Xiao Rong contacted a fitness center in Taicang
Coach Zhang Zhiying "cloud guidance" for everyone
Coach Zhang thoughtfully prepared 9 small actions
Can take care of all parts of the body
Let's take a look at the demonstration
↓↓↓
1. Abdominal movements
Four-legged support raises: the upper body is fixed, and the upper body is fixed, and the hand is raised to climb four times
The slanted board supports the mountain run: the upper body remains motionless, the chest tightens, and the leg movements accelerate
Lie on your back from both ends : the thighs and arms are straight, and the upper body is as close as possible to the legs
2. Arm movements
Flexion and extension of the self-weighted arm: heels to the ground, inhale when squatting, exhale when getting up, and empty hips
Leaning dumbbell flexion arm extension: the big arm is lifted up, straight back, and then down, remaining motionless for fifteen seconds
Note: Everything can be used as equipment, and small partners without dumbbells can replace it with a water bottle
Kneeling push-ups: the legs bear weight, keep the chest straight, tighten the abdomen, inhale downwards, exhale upwards
3. Leg movements
Alternating lunges left and right: center of gravity in the middle, hands crossed at the waist, the front side of the arch leg to exert force, inhale downwards, exhale upwards
Self-weight squatting: inhale downwards, exhale upwards, and change gestures in the middle
Self-weight crouch jump: The center of gravity shifts slightly upwards
✍️ Coach Zhang also reminded everyone:
Stretching after exercise is also very important, proper stretching can avoid sports injuries and relieve muscle soreness, and small partners remember to stretch after exercising
At the heart of fitness is self-discipline
Many sports do not require additional specialized equipment
As long as there is a heart that wants to exercise
It can be done at home!
Come on, this spring
Let's not indulge ourselves because of the pandemic
Get moving together
Let health accompany you, let the virus stay away!
Rong media reporter: Ouyang Sunjing Tang Qian (trainee) text/picture
Rong Media Editor: Tang Qian (Trainee)