Northeast Institute Teaches You How to Turn Your Home into a ‘Gym’
Dongbei Net March 3rd News(Reporter Anze) On March 3rd, in this day when you cannot go to the gym to use equipment to exercise, the Northeast Institute of Physical Science and the Northeast Provincial Physical Science Society bring you home workout methods. You can use your own weight and gravity, and complete the fitness mission with the following actions, of course, exercise in moderation and must not do sudden exercise.
How to lose abdominal fat? To lose abdominal fat, you need to do a full-body workout to increase muscle mass. Because even when you are resting, muscles will burn calories, so having more muscles will help to break down fat throughout the body, including the abdomen. The best plan is to make aerobic exercise, strength training and healthy diet part of your daily life.
Leg split squat triceps extension
Leg split squat triceps extension
Place your right foot on the step, staircase or chair, with your center of gravity on the bent left leg. Raise your head, eyes forward, hand holding the weight on either side. It is very important: Keep the knee of the front leg above the ankle. Slowly lower your hips by bending the knee of the front leg. Keep your back straight, pull the weight towards your shoulders, but do not lift it when lifting. Repeat on one side, then switch legs.
Single-leg hip bridge
Single-leg hip bridge
Strong hamstrings help to strengthen the leg strength. To exercise these muscles, you can bend your knees to 90 degrees, with your feet flat on a chair or staircase. Cross your ankle over the knee of the other leg. Now lift your hips as high as possible, keeping your back straight – do not arch, pause at the highest point, and then slowly lower your hips back to the ground, repeat. Switch legs.
Dumbbell extension on bench
Dumbbell extension on bench
This simple action can shape the muscles on the back of the arms. Sit on the edge of the step or chair, hand palms on either side, bend your knees at a 90-degree angle. Now, move your hips forward off the step/chair until your hands support your weight. Slowly lower your body, bringing your back close to the step. Bend your elbows until the upper arm is parallel to the ground. Keep your back straight, repeat.
Double bench dumbbell extension
Double bench dumbbell extension
To truly train the triceps, place two chairs facing each other. Sit on the edge of one chair, hand palms on either side of the hips. Extend your legs, with your heels resting on the other chair. Lift your hips until you support your weight with your hands. Slowly lower your body, bending your elbows until the upper arm is parallel to the ground, and keep your back close to the chair behind you. Keep your back straight, repeat.
Plank
Plank
This action exercises all the core muscles, which helps to shape the middle of the abdomen. Lie on your stomach, elbows close to your body sides, palms down, placed under your shoulders. Use your abdominal muscles to slowly lift your torso off the ground, keeping your torso and legs stable. Do not let your waist sag, or raise your hips. Hold this position for 15 seconds or more, do not hold your breath during the process!
Dynamic plank
Dynamic plank
Only after mastering the traditional plank can you try this advanced action. Place your chest and stomach and hands (with weight) on the exercise ball, with your legs directly on the floor. Slowly lift one arm backward to a maximum extent. Contract your abdomen to prevent the ball from rolling away, but do not hold your breath. Pause, slowly return your hand to the ball, repeat with the other hand.
Hamstring curl with two legs
Hamstring curl with two legs
This is a slightly simpler action to exercise the two hamstring muscles. Lie on the floor, with your heels and ankles on the exercise ball. Lift your hips as high as possible, while keeping your back straight – do not arch. Now bend your knees to 90 degrees, roll the ball towards yourself. Pause at the highest point, slowly lower your hips back to the ground, repeat.
Exercise ball plank shoulder extension
Exercise ball plank shoulder extension
Are you ready to train every muscle in your body? This action will be very effective, but the core faces a special challenge. Place your chest, abdomen and hands (with weight) on the exercise ball, with your legs directly on the floor. Slowly lift one arm backward to a maximum extent. Contract your abdomen to prevent the ball from rolling away, but do not hold your breath. Pause, slowly return your hand to the ball, repeat.
Protect your waist
Protect your waist
If you have waist and back pain, before exercising, gently stretch your hips to warm up. Kneel with one knee, with your feet parallel and your hands on the bent knees, lower your hips. Do not lean forward. You can keep the knees at the ankle level, so it will not put too much pressure. Hold for 30 seconds, switch legs. How many sets do you suit to do? For strength and explosive training, the target is 1 set of 6 repetitions, do 3 sets. For general muscle growth and shaping training, try 1 set of 6-12 repetitions, do 3 sets. If you are trying to improve muscle endurance, plan 1 set of 12 repetitions or more, do 2-3 sets, with 30 seconds rest between sets. Remember, if you feel uncomfortable, stop and consult with a fitness expert. According to your health and physical condition, some exercises are more beneficial for you compared to others.
