I can’t go to the gym, and it’s a luxury to wear a mask to run outside, but my body weight goes up day by day, and my muscles turn into fat. Now it is still time to rescue, and you will learn the following actions. You do not need equipment and you can achieve weight training and maintain muscle strength at home.
Bulgarian Split Squats1.Stand in front of a stool (sol or box), place the front of the right foot back on the chair, keeping the left foot back and center of gravity on the floor.
2. The left leg knee bends slowly, keep your head straight and faces straight ahead.
3. Squat until the left knee is bent 90 degrees, then stand up and repeat.
4. Perform 10-15 times and change your feet.
●Mainly use muscles such as quadrilateral and gluteus maximus. The foot board placed on the stool can be tiptoed or flat, which is more difficult to flat. If you cannot keep your wall stable, you can hold it with your hands.
1. Bend your face down, the entire flat surface from the abdomen to the back of your feet is on the floor, and your arms are stretched forward.
2. Take a deep breath, tighten your hips and lower arms, lift your arms, chest and legs off the ground, like a posture of Superman flying.
3. Both hands can be moved up and down, or at the same time retracted and stretched forward (forming a W-shaped shape with the upper body).
4. Keep breathing and repeat the above actions.
●Strengthen the strength of the abdominal core and strengthen the chest, shoulders, arms, legs, abdomen and lower back muscles.
1. Stand, with both feet spread and hips as wide, with toes forward.
2. Take a step to the right and reach the three o'clock position.
3. When sitting back with your hips, bend your right knee and keep your left leg straight.
4. Retract the right foot and resume the standing posture, then step out of the left foot and repeat the same action.
●Keep your spine straight and focus your weight on the heel of your feet while doing lunges.
●The main training of the quadriceps muscles, and also the gluteus muscles, thigh muscles, and calves.
1. Put on all fours, shoulders directly above the wrist, knees directly below the hips, chin is closed, back straight, and spine is in a straight line.
2. At the same time, extend the right arm forward and the left leg backward, so that the shoulders and hips are in a straight line.
3.Still for 10~15 seconds, return, change.
●Do not raise or sag the head.
●Train the stability of the back and hip muscle groups.
1. In a rod-shaped pre-position, with both feet open, and the shoulders are widths with shoulders, with shoulders above the wrist, and the shoulders to the feet form a straight line.
2. Push the left foot to the front chest (or touch the elbow), and then return to the stick; then change the right foot to repeat the same action.
3. Do it for 30-60 seconds based on personal ability. Slowing the alternation of double feet can strengthen the muscles, and speeding up the alternation can achieve a warming effect.
●The movements of simulated mountaineering can mainly train abdominal muscles, hip muscles and leg muscles.