Home fitness exercise tutorial

For ordinary people who have no equipment, no foundation, and cannot spare a full time, the best solution for home fitness is not to copy the gym plan and hoard a pile of fitness equipment that will collect dust after two uses. Combining spare time with life scenes, using ready-made items instead of equipment, choosing exercises based on your own needs, and gathering a total of 150 minutes of moderate-intensity exercise every week, you can not only meet the exercise standards recommended by the WHO, but also avoid sports injuries to the greatest extent.。

I went through a lot of pitfalls in the past two years when the epidemic was under lockdown at home. I started doing high-intensity HIIT with a popular blogger. I was out of breath after one set, and my knees hurt for three whole days. Later, I asked my friends who are fitness coaches and relatives who are sports rehabilitation practitioners, and I tried different training methods for almost half a year before I figured out something suitable for ordinary people.

Don’t listen to merchants telling you to buy dumbbells, yoga wheels, or spinning bikes. Really, the two 2L bottles of mineral water in your kitchen, the backpack filled with professional books, and even the dining chairs for sitting are all ready-made equipment. When I was training my shoulders and back, I would carry a bottle of mineral water in one hand to do lateral raises. When I was training my glutes and legs, I would put a backpack full of books on my back and do squats. The effect is really not much different from using dumbbells. I also save money, and I don’t have to worry about it taking up space after two exercises.

Many people say that I feel exhausted when I get home from get off work. How can I find time to exercise? You really don’t need to set aside an hour or two. When you brush your teeth in the morning, you can do calf raises by balancing your feet. Do two sets of 30 in one set, and you’ll be done right after you brush your teeth. ； During the two or three minutes while you're cooking and waiting for the water to boil, do squats with your back against the wall. Don't let your knees go past your toes. Doing leg exercises won't hurt your joints. ； When you sit on the sofa at night and watch a TV series, don't sink your whole body into it. Lie down and do a few sets of glute bridges. After watching two episodes of the TV series, your butt training is done. I did the math before and found that it is too easy to make up three or four 10 minutes a day, which is enough for 150 minutes in a week. By the way, let’s talk about a small standard for judging moderate intensity: when exercising, your heart rate is probably between (220-your age) × 60% to 70%. Or if you can speak normally but can’t sing coherently, you just meet the standard. Don’t strive to practice until you are breathless and unable to speak, which may lead to injury.

Nowadays, many people like to follow fitness live broadcasts to practice. Both opinions are actually reasonable: fitness bloggers think that live broadcasts have a sense of atmosphere, and it is not easy to take advantage of people to practice with them, and the probability of persisting is higher.； However, in the circle of sports rehabilitation practitioners, it is generally not recommended for novices to follow the live broadcast from the beginning. Many people can't keep up with the rhythm and just do the exercises. Problems such as slumped waists and buckled knees all arise, and they have to apply plasters after two weeks of practice. My own experience is that novices can save the live broadcast screen recording first, and first understand the essentials of the movements at 0.75x speed. For example, when squatting, the knees should be in the same direction as the toes, and the core of the plank support should be tight and not slump. After the movements are done in a standard way, they can follow the live broadcast. It will be more efficient and less likely to be injured.

As for whether to practice on an empty stomach, there is no unified answer: Exercise physiology research shows that if you do aerobics on an empty stomach, the proportion of fat supply for energy will be about 10% higher than if you do it after a meal, which is suitable for people who want to lose fat.； However, doctors in the gastroenterology department have repeatedly reminded people with hypoglycemia, chronic gastritis, and gastroesophageal reflux not to try blindly. I had a friend who passed out halfway through aerobics on an empty stomach. He was sent to the hospital and had to replenish half a bottle of glucose before he recovered. So to put it bluntly, comfort is always the first criterion. If you feel refreshed and refreshed after practicing on an empty stomach, continue. If you feel dizzy and nauseated after practicing, eat something quickly before exercising.

Friends who like quietness really don’t need to force themselves to do aerobics. Baduanjin and yin yoga are both good choices. When I had insomnia before, I would practice Baduanjin for 10 minutes before going to bed. It is much more effective than drinking hot milk. After a set of movements, my shoulders and neck will relax quickly.； Friends who want to build muscle don’t have to worry about lack of equipment. They can do bodyweight push-ups, pull-ups (just install a home horizontal bar, which costs tens of dollars), and Bulgarian split squats. You can adjust the difficulty of these movements by yourself. If you can’t do standard push-ups, do them in the kneeling position. If you can’t do the kneeling position, just hold on to the dining table. You can always find the intensity that suits you.

In fact, the most common mistake to make when doing home fitness is to set the goal too high at the beginning. Thinking that I need to lose 10 pounds in a month and develop a vest line, I give up after practicing for two days without any results. You really don’t need to do this. Even if you take 5 minutes to stretch your shoulders and neck every day, it will be better than sitting on the sofa and scrolling through your mobile phone. After all, exercise that you can persist in is useful exercise.