How to exercise in the small space at home in ten sets of common exercise exercises

Recommended action ★★★ St. degree ★ Sound degree ★★

Suitable for sports places: Any flat place

Suitable crowd: All health people

Before doing fierce exercise, simple preparation movements are very necessary. The preparation movement is generally relaxed or stretched. The following Maigoo editor has compiled 3 preparations for everyone. The action is simple and clear, which is very suitable for indoor exercises.

1. Shoot the back action: Stretch from the back or downward from the back, hold your back back, hold your shoulders, your neck, pat your belly, and pat your back; lift your legs and slap your legs.

2. Quick rotation: Hold your fist, rotate with your toes at the same time.

3. Lost weight (vibration or jitter): Kick your legs, shake your hands quickly, make your legs or hands lose weight.

TIPS: Movement can be buckled with teeth and pull ears.

More warm -up movements >>

Recommended action ★★★★ Strong degree ★★ Sound degree ★

Suitable for sports places: Any flat place

Suitable crowd: All health people

The direction movement is a group of exercise that is easy to turn on our physical awareness. The movement is not difficult, but it can exercise all parts of our body. The following Maigoo editor has compiled the following directions for everyone.It is especially suitable for the little white people who have just started exercise.

1, 5 direction movements (including the body of the body): up and down; front and after B; about C and right; D hand one after one; E hand up and again.

2, 2 rotation movements (including each part of the body): A from left to right, from right to left; B body rotation: clockwise or counterclockwise, front left and right, front right and left.

(Note: 1 and 2 movements can be buckled with teeth and pull ears)

3. Step foot: At the same time, let’s move up and down to do 1 or 2 motion.

4. Mai -legged movement: At the same time, do the legs, do it back and forth, and do 1 or 2 movements.

5, split legs and legs, leg squat movement: At the same time, turn the legs, rotate, and do 1 or 2 movements.

6. Leg -up movement: Reverse handshake to lift your legs or make a one -foot -lifting movement. Pay attention to the division of legs and straight legs.

7. Bend over: Bend over or bend the front.

8. Squat and squat to stand: Repeat squats and then stand or squat and then stand.

1. Straighten up: Hold your hands upward, and the direction of the direction of the movement can be rotated with the neck.

2. Stand with one leg: Stand the other feet with one leg with a single leg, and make the golden chicken independent. You can cooperate with the head of the neck.

3. Stand up before and after, clap your hands; After standing, the arm is stretched forward and backward, and when you pat your hands, you can also change your teeth with your teeth.

Recommended action ★★★★★ Strong degree ★★ Sound degree ★

Suitable for sports venues: Any flat place

Suitable crowd: A person with a basic fitness and yoga foundation

The fixed posture action is mainly the squatting movement of horse steps. The horses squat or stretch the side of the legs in front of the legs. With the movement of the hands and heads, the following actions are recommended by the editorial editor.Stretching muscles tension.The following case Maigoo recommends that insisting on doing it every day, playing a role in healthy and health. Pay attention to the fixed posture movement and need to stick to the action for 1 to 2 minutes.

1. Open your legs and hold your head in front of the horse squatting (walking on a large step).

2. Open your legs straight up and raise your hand, open your hand up and stretch your wings and fly, and coordinate with the rotating head and neck or fixing posture.

3, beggar squat, squat down on the wall after tiptoe, try to keep the back and head stand upright by the wall, and keep the posture for a few minutes.

5. Squat-squat-half-leg squatting, such as squatting horse steps to make boxing repeatedly or hold up with both hands.

6, split legs and legs to squat, turn your legs at the same time, do rotation or eagle flying motion orDo the direction of the fork legsEssence

Leading Eagle Flying illustration

Frashy legs and lower illustrations

7, tick the legs back to move (a good movement for the lower abdomen and the big belly): The back of the hand holds the stool and the legs of the waist will stand upwards. Pay attention that the waist injury cannot exercise this action.

Recommended action ★★★★★ Strong degree ★★★★ Sound degree ★★★★★

Suitable for sports venues: Any flat place

Suitable crowd: It is necessary to have a certain fitness foundation and good endurance

This set of movements is strenuous exercise, mainly based on jumping movements. The purpose is to greatly vibrate the body. This set of movements are very good exercise for the hip leg muscles and core stability.Five actions are very suitable for the pursuit of the hip -hip -lifting people in the vest line.

1. Squat movement (extent ★★★★★)

Starting posture:Keep your body stand and open your feet for about one shoulder width, hold your hands forward or your hands, or hold your arms on your chest to keep your body balance.

Action process:

A. Knee squat, squatting backwards, and the hip is lower than the hip joint.

B. Quickly squat after landing, and then stand up quickly; repeated training.

Action essentials: Smooth speed when squatting (deep inhalation), quickly (exhaling) when standing; spraying suddenly and consciously lifting your feet (palm of your feet) when you stand upright;And the momentum.

Precautions:

A. Squat jump is not suitable for load, and the knee joint must always keep in the direction of the toes!

B. In addition to the starting squat action, when jumping up and the squatting action, try to use only the front foot to the ground.

C. Jump 30 times each time, or do it for 20 seconds in a row.

2. Open -closing jump (extent ★★★★)

Starting posture:Keep your body stand, bend your feet with your knees slightly, look upright, and your hands fall naturally.

Action process:Put your hands on both sides of the body and jump upwards, and at the same time open your feet to both sides.The palm of the palm should be down at the beginning. In the process of jumping up, you can slowly turn to the palm to jump forward to the highest point. At this time, both hands and legs should be straight.Back to the ground, pay attention to the toes to the ground at the same time, and the knees are slightly flexed at the same time, so repeated.

Precautions:

A. Cooperate with breathing during the opening and closing jump, jump once once, it is best to breathe with your mouth, don’t train your breath.

B. When you come back, pay attention to the toes and be flexed slightly at the same time.

3. Stepping on the arm in place (extent ★★★★)

After jumping, the jumping movement of walking in place and switching left and right (jumping up to switch the front horse squatting), a significant swinging hand and legs.

4, foot jump/one -foot jump/feet jump(Extent ★★★★)

When you jump, you can cooperate with your favorite hand direction (throw your hands).

5. Far -jump, the farther squatting, the better (extent ★★★★★)

Recommended action ★★★ The degree of strenuousness ★ There is no degree of sound

Suitable for sports venues: Any flat place

Suitable crowd: So people (necessary for office workers)

The following groups of shoulder and neck movements are mainly peripheral inflammation of the shoulder and neck. The neck soreness is helpful. The movement is very simple. It is a common preparation movement in shoulder -necked yoga. It is simple and practical. It is a movement that can be done in small space at home.One member, I feel that the relaxation of shoulders and neck is very necessary.

1, head exercise: Nodded back and forth, you can take the rhythm or stay or stay for 3 to 5 seconds to stretch the neck direction, and then turn around the clockwise circle clockwise clockwise. Be careful not to excessive force and avoid neck strain.

2. Hand stretching circle: The arm naturally falls, stands with both feet, and then uses the breathing to raise the hand to draw the circle.Note that the action is just the rotation circle of the shoulder arm.

3, up and down shrugging and rounding: You can sit and stand on your elbows, hold your elbows on your shoulders, and use your hands to draw your shoulders with your shoulders/counterclockwise. You can cooperate with head movements.

Recommended action ★★★★ 3 stars ★★★ Sound level ★

Suitable for sports venues: Any flat place (there is a sound, it is not appropriate in public)

Suitable crowd: Good physical strength and basic people with exercise

This group of exercise of hip -leg and legs is mainly based on leg lifting, stretching, and kicking. It belongs to half -drama. This action can stretch our hip leg muscles and shape the legs of the legs.With long legs and hips, this set of movements is essential.

1. Kick your legs and touch your hand: Kick your legs straight up, and at the same time touch your hands to touch your palms, and try your best to kick as high as possible. Be careful to stabilize the core of the abdomen, not to fall down, and stand on the ground steadily on the other leg.

2. Qu lift your legs up(Good movements for the lower abdomen and big belly): After keeping a fixed single leg stand, the other leg is curled and quickly lifts the leg to the chest, the better (high -lifting walking), the leg is lifted, the arm goes straight, and the arms are straight.Essence

3. Single legs stretch: After keeping a fixed single leg stand, the other leg can quickly curl the leg to straightening (swimming kick -legged movement).

4, side lifting: After keeping a fixed single leg stand, the other leg lifts the legs side at the same time.

5, stretch the lower leg press the leg movement: Press left and right legs or front and rear legs.

6, touch the instep: Open your feet with two shoulder width, and swing your hands on your hands with rhythm.

7, split leg: See the leggings below the fixed posture movement.

Recommended action ★★★ St. degree ★ Sound 0 star

Suitable for sports venues: Any flat place

Suitable crowd: There is a certain yoga basic crowd

This set of quiet movements is based on yoga movements, mainly based on the movement of stretching and relaxation, which can relieve the muscle tight state after strenuous exercise, which is the use of relaxation and stretching.No murmurs, you can rest assured to exercise at home.The editor of Maigoo specially reminds that the stretching after strenuous exercise is very important. The following yoga movements can helpMuscle stretching and relaxationEssenceThe benefits of practicing yoga >>

1. Wind blowing tree (stretching side waist): Stand your legs together, hold your hands over the top of your head, close the palm of your hand, and keep the crotch in the neutral state. When exhaling, the body is bent from the waist to the right, and the trunk extends along the left arm and the finger of the finger.When inhaling, return to the upright position.When exhaling, retract your hands to help your hands, and repeat the same movements on the edge.

effect:

A. Enhance the flexibility of the waist and hip and shoulders;

B. Make the spine stretch the side;

C. Supplement the energy of the whole body and dispel sleep;

D. Promote digestion and excretion;

E. Promote the flow of lymph fluid, help detoxification and increase immunity.

2. Standing stereo forward flexion (stretch of legs): Both legs together, the mountain -style standing position begins, the body is straight, the knee lifts, the leg muscles are tight, and both hands are placed on both sides of the body; the legs are slightly separated, the feet are adjusted, and the entire foot is on the ground.Ministry to relieve breathing; take the hip as the middle point, start the body’s forward flexion, keep the back straight, the spine is extended, the waist is extended, the abdomen is closed, and the lower downward downward.

effect:

A. Extend the rope muscles, stretch the rope muscle, and help the rope muscles grow better;

B. Stretch and extend the back muscles and ligaments of the back of the leg, help the soft leg ligament, the risk of less leg strain, less legs caused by the stiffness of the ligament; relieve the leg muscles, joints, joints, joints, joints, joints, joints, jointsIssues such as inflammation;

C. Help the internal organs inside the abdominal cavity, increase the peristalsis of the abdominal organs, improve constipation, indigestion and other problems, while helping endocrine systems and regulating endocrine;

D. Extend the spine, flexible spine, and restore the spine nerve to vitality;

E. Let the blood return the head faster, less headache and other problems, help blood nourish the head cells, enhance memory, concentration, etc.;

F. Open the shoulders, flexibly shoulders, and remove the problems of the shoulders, such as periarthritis and round shoulders.

3, lower dog type (waist stretching): The lower dog type can start on the ground.Put your hands on both sides of the chest. The hands are slightly wider than the shoulders, parallel to each other, lift the heels, and the hips are wide, the toes are pressed to the ground, and the feet are vertically on the ground.Leave the ground after tightening your knees and thighs.Inhale, keep the symmetrical position of both hands and feet, exhale, lift the pelvis and torso, and enter the lower dog.

effect:

A. You can exercise to the ligament of the arms and legs; at the same time, you can exercise the muscles of the waist and back, strengthen the back strength, and correct the bad posture such as humpback: modify the whole body line and inject vitality into the spine.

B. Improve the function of the digestive system, relieve insomnia, physiological period and menopause discomfort, and lower back pain.Enhance the strength of the arms, legs, and torso, stretch the palm, chest, back, rope tendon tendon, calf and feet to make the whole body full of energy.

4. Other quiet yoga movements

Recommended action ★★★ St. degree ★★ Sound degree ★

Suitable for sports venues: Any flat place

Suitable crowd: There are certain core power basic people, and those with fat on the waist

This set of movements is mainly to exercise to our upper body, especially the waist and abdomen, and it is very useful for strengthening the vest line of the thin belly.The waist is a great pressure, and it is easy to have a small belly, so Maigoo.com prepared the following actions for everyone.

1. Tablet support: Sloping, the elbows are bent and supported on the ground, the shoulders and elbows are perpendicular to the ground, the feet are stepped on the ground, the body leaves the ground, the torso is straight, the head, shoulders, crosses and ankles remain on the same plane, abdominal muscles, abdominal musclesTighten, tighten the bottom of the pot, the spine is prolonged, the eyes look at the ground, and keep breathing uniformly.How to do it to do the standard of flat support >>

effect:

A. Exercise the core muscle group, reduce abdominal fat, and stay away from back pain.

B. Shape the lines of the waist, abdomen, hips and arms. More importantly, it can help maintain the balance of the scapula and make your back line more charming.

2, oblique board style: Sloping, the front forehead, both feet together, put your hands on the sides of the chest cavity, open the five fingers, your fingertips point to the front; hook your toes, kick the heel back, and tighten your thigh muscles;Straighten your arms slowly and enter the plate.

effect:

A. Strengthen the core force of the body, while strengthening the legs and hand strength of the legs, and exercise the core stability.

B. It is good to eliminate the fat on the hands of our waist and make the overall line more charming.

Recommended action ★★★★ Strong degree ★★ Sound degree ★★

Suitable for sports venues: Any flat place

Suitable crowd: All crowd

The following groups are mainly based on radio gymnastics exercise. The action is simple but a little dedicated. It can be used as ordinary exercise movements, suitable for sedentary people.

1. Broadcast gymnastics sample exercise: Prepare movements: Stand up your body, legs together, relax your hands, and droop naturally.Hands with both hands and stretch the sides of the body. At the same time, the left foot is to the left, crossing across, and the shoulders are width and inhale.Movement on the left: Press the left palm of the left hand to hold the left waist, the right hand draws the arc, the palm upward, the left side of the head on the left side of the head, pressurize and exhale.

2. Broadcast gymnastics: First of all, stand with a distance between the shoulders and width separately, raise your arms horizontally, and then overlap your hands to drive your waist to the left.So far, take it back.Pay attention not to bend your arms when you turn.

3. Broadcasting gymnastics expansion exerciseTheOpen a half -shoulder wide distance with your feet, and stretch your elbows flat flat (as shown in Figure ①), and then open your hands and stretch backwards (see Figure ②).One song extends towards the sky (see Figure ③).

4, twist your waist: Open a shoulder width on both feet, put one hand in the back of the back of the head or put it on the back waist. Be careful not to flex your knees, do not contain the chest hump, and twist the waist with rhythm.

5, squat up: Put your feet together, put your hands above your knees, squat down your knees, and try not to exceed your toes as possible. Stand up after squatting. The gluteal muscles and feet should be tightened. In the next group.

Recommended action ★★★★ Strong degree ★★★★ Sound degree ★★★★

Suitable for sports venues: Any flat places can be, it is not suitable for strenuous action in public places

Suitable crowd: There are basic fitness people

The following groups of movements are strenuous movements. It is a high -intensity and short -time action that can burn fat in a short time. It can also increase your stability and coordination exercise. It is also a relatively common core training movement in the gym. It is suitable for small fitness foundation.Partners.

1, push -up

A. Support the body with both hands, the arms are vertically on the ground, and the legs are stretched at the back of the body. Keep a balance with the toes of your hands and your feet.Straight, flat and flat.

B. Two elbows bent to the outside of the body, and the body is reduced to basically near the floor.Tighten the abdomen, keep your body on a straight line, last for a second, and then restore the original state.The focus of action: the whole body is straight, flat and flat.

2. Bobby jump

A. At the beginning, jump the standing position, carry out a solid step, push the back muscle group of the thighs backwards, keep the calf vertical as much as possible, the knees are neutral, the hip shaft is bent forward, the palms are placed on the ground, the fingers are forward, the fingers are forward, the fingers are forward,EssenceThe focus here is to keep your back straight, and your feet extend or slide back to the rear when your hands touch the ground.

B. Sliding your feet back and putting on the highest position in Voldemort.Remember to tighten your hands on the ground, clamp your hips, and continue to tighten your abdomen.Stretch your elbows with explosive movements, push your hips up to fully stretch, and pull your knees towards your chest.

C. When your legs are pulled under your body, try to replace your hands with your feet.The point is to keep your feet as straight as possible, do your back straight, and reach the lowest position of squatting.Push the body from the lowest position of the squat and jump up vertically.Next I will land in a normal posture and transition to another Bobby jump.

3, others

See the noise on it and sound.

1. Do not dine before exercise or start a hour before the start of exercise. Do not drink a lot of water before exercise. Pay attention to dress.

2. Drinking water in an appropriate amount in exercise can regulate cell penetration pressure; one exercise time should not be too long, 20-30 points are appropriate.

3. You cannot rest immediately after exercise, do not take a bath immediately, should not be thirsty, should not eat a large amount of sugar, not smoking to relieve fatigue.