A complete collection of home fitness methods

Equipment-free bodyweight training, low-cost gadget-assisted training, and fragmented scene-based training are described below based on my actual experience of practicing for 5 years and helping a dozen friends around me adjust their home fitness programs.

I was locked up in a 20-square-meter rental house for the past two years. I didn't even have time to buy a yoga mat, so I spread an old bath towel on the floor. When I woke up in the morning, I first did 15 standard push-ups, 20 glute bridges, and a 30-second plank. After five minutes of doing the whole set, I woke up completely. It was more effective than drinking iced American style. There have been different opinions in the circle about whether body weight training is enough: Street fitness enthusiasts generally believe that as long as you play with variations, body weight can completely build muscle mass that is comparable to the gym. A blogger I know has not been to the gym for 3 years of training at home. He can pull 20 weighted pull-ups and has an arm circumference of 38 ； However, friends who have been in the iron gym all year round will feel that the upper limit of the deadweight load is too low, and advanced trainers still have to add weight if they want to break through the bottleneck. In fact, both statements are correct. If your goal is to look good in clothes and improve your physical fitness, your own weight is completely sufficient. If you get tired of doing ordinary push-ups, switch to shooter push-ups and waist push-ups. If you feel no pain in the glute bridge, do a single-leg glute bridge. Control the speed of lowering and increase eccentric contraction. The stimulation will be much stronger than doing 100 of them indiscriminately. If you really want to increase the load, find an old backpack and pack a few books on your back. The cost is 0 and you can still get enough load.

Oh, by the way, the biggest worry for many people is that they are afraid of making noise downstairs. I have been in trouble before. When I first bought a thin yoga mat, I would jump downstairs and knock on the door. Then I tried stacking the old yoga mat in two layers, and put an unused coral fleece blanket on top. I deliberately put my feet down when they landed, and there was no sound when doing burpees. If you are really afraid of noise, choose low-impact aerobics, such as Pamela's non-jumping exercises, seated fat-burning exercises, or even standing on the spot and swinging your arms. As long as your heart rate goes up, the fat-burning effect is no worse than aerobics. Friends with bad knees should not follow the trend of aerobics. When squatting quietly, your knees should not go past your toes. Keeping the angle at 30-45 degrees is enough. Don't squat too deep as it may hurt your knees. My mother has bone spurs in her knees. She had pain from squatting at 90 degrees for several days. After adjusting the angle, she practiced 3 groups of 1 minute each every day. Now she is not sore after walking in the supermarket for two hours.

If you are willing to spend dozens of dollars to add some small items, the playability and efficiency of home fitness can be doubled. The most recommended thing I recommend is the elastic band, which costs only a dozen yuan for 15 pounds. I used to have severely rounded shoulders, and the rehabilitation practitioner asked me to do shoulder external rotation every day. I practiced it at night while sitting on the sofa and watching TV. I did 3 groups of 15 at a time. The soreness of my trapezius muscles was mostly cured in half a month. I can also wear it on my knees to do clam poses to practice buttocks, which is much more stimulating than doing glute bridges. Adjustable water-filled dumbbells are also very suitable for renters. They are very light when poured out of water when not in use. They do not take up space when moving. They can be used for shoulder exercises, back exercises, and Romanian deadlifts. Oh, by the way, don’t follow the trend and buy a bunch of useless ones. I bought a rowing machine worth over RMB 1,000 on a whim, and now I pile it up in the entrance hall to use it as a clothes hanger. It’s really unnecessary. You can insist on exercising three times a week for 20 minutes each time, and then you can think about adding equipment. The fascial gun, smart hula hoop, and sliding plate that my best friend bought a while ago are all gathering dust on the balcony, which is a complete waste of money.

There are also many people who say that they don’t have time to exercise. In fact, there is really no need to spare an entire hour to practice. When I was working from home, I could stand and do a few sets of calf raises during remote meetings, or squat against the wall for 1 minute, do a few sets of standing lateral raises while cooking and waiting for the water to boil, and even do a few sets of Kegel exercises while squatting on the toilet. In a day, I still have thirty or forty minutes of activity. There are different opinions on this point. Traditional fitness concepts believe that exercise must be continuous for more than 30 minutes to be effective. However, sports medicine research in recent years has proven that as long as fragmented moderate-intensity exercise is accumulated for enough time, fat loss and health benefits are basically the same as continuous exercise. It is especially suitable for mothers with children and office workers who work a lot of overtime. You don’t have to force yourself to take a large amount of time, and you can just move a few times when you think about it.

Oh, by the way, there is another misunderstanding that many people make. There was a time when I danced Pamela at home for 40 minutes every day and ate less. As a result, I lost 5 pounds but my body fat rate increased. Later, I added bodyweight strength training 3 times a week. My weight did not change but my waist circumference became 3 cm thinner. Don’t think that you can only do aerobics at home. Strength training actually has a higher priority, especially for girls. If you train more on your hips, legs and back, your whole body will have a different temperament. Postpartum mothers should not rush to do crunches. Start with abdominal breathing and Kegel exercises. Otherwise, it will easily aggravate rectus abdominis separation and pelvic floor muscle relaxation. This must be kept in mind.

After all, this so-called "encyclopedia" does not actually list dozens or hundreds of movements for you to practice one by one. The most important thing about home fitness is never how many movements you know, but your willingness to move. Even if you only do 10 glute bridges today, it is better than lying flat on your back if you have collected 100 fitness videos. If you really don’t know where to start, just stand up now and do leg raises for 30 seconds as the first step.