Efficient fitness movements that can be practiced at home

At the beginning of the fitness, we often find that most of the training online, there are often too difficult, incomplete training and other problems, not only the action elements are not in place, the final effect is not ideal, but also especially easy to give up in the middle...

If you are also plagued by such problems, and can not continue to train efficiently, then the following set of novice partners without the foundation is also very friendly, at home can practice efficient fitness movements, can not be missed!

01  Training structure 

Before introducing the specific training content, let's first introduce the main components of this set of training - divided into a warm-up, strength training, endurance training 3 parts, it takes about 30 minutes to complete.

First of all, the warm-up part mainly uses a few simple dynamic stretching movements to warm up the muscles and improve the flexibility of the body; then the strength training part contains 3 compound fitness movements that can stimulate and strengthen the muscles of the whole body; finally, it ends with medium and high-intensity aerobic training to improve muscle endurance.

Thus, such a set of introductory training movements can help newcomers not only burn calories, shaping a proportionate and shapely body; more all-round to improve muscle strength, endurance, flexibility, control, etc., so that we can steadily, gradually, and efficiently improve.

02  Warm-up

Then, we will take you to understand the whole set of training in detail!

In the warm-up phase, we first jog in place for 30 seconds to start, followed by alternating high leg lifts for 30 seconds; so repeat 2 times, to fully mobilize the whole body muscle excitement to warm up. Here it is worth noting that, in the warm-up phase, we do not need to pursue too much action intensity, to avoid the beginning of the muscle too fatigue, affecting the quality of training later!

After completing jogging and high leg raising 2 times, you can enter the following 4 dynamic stretching exercises to further mobilize the muscles and improve flexibility.

First, overhead squats for 40 seconds can effectively improve hip, ankle, spine, and shoulder joint flexibility. During the movement, keep your spine upright, extend your arms fully, and squat as far as you can, making sure your heels are always close to the ground. At the beginning of the exercise, it is normal to have a shallow squat; the key is to ensure that the movement is accurate, and on this basis, gradually increase the amplitude.

Next, the quadrupedal turn arm extensions, each side of the exercise for 30 seconds. Here you need to maintain the support arm extension, not bending the basis, as much as possible to turn up and down to extend the other side of the arm, the head to follow the side of the arm synchronized rotation.

In the third movement, the cobra shrug for 30 seconds. During the exercise, the spine needs to be flexed and extended to raise and lower the shoulder blades. Also, you can try the double knee off the ground exercise to increase the difficulty of the movement.

Finally, the sitting butterfly poses for 30 seconds. Here you can extend your arms and shoulder blades on both sides while fully extending your knees so that they are as close to the ground as possible. Then relax and extend again, and so on for 30 seconds.

These 4 movements are recommended to be practiced for the recommended length of time, 2 times before entering strength training.

03  Strength training

Before introducing the specific strength training content, there is a point worth noting, that is, to ensure that each group between 2 minutes of rest, which is the key to ensure the quality of training; do not pursue the training rhythm, but rather affect the muscle performance and the final effect! 

First of all, the first action push-ups can be aimed at strengthening the pectoral muscles, deltoids, and triceps. It is recommended to practice 3 groups of 6-10 times each, with 2 minutes of rest between groups.

If the regular push-ups are too difficult, you can practice kneeling push-ups, or upward inclined push-ups. Usually the higher the platform supported by both arms, the less difficult the movement.

The second movement of self-weight rowing, mainly stimulates and strengthens the back muscles, biceps. It is also recommended to practice 3 sets of 6-10 reps each, with 2 minutes rest between sets.

If you do not have a double bar, rings, and other fitness equipment at home, you can also use 2 chairs; or a broom grip in the middle of the chair to practice. The key to this movement is to make sure that when pulling the body up, gather both scapulae backward, thus achieving a significant stimulation of the back muscles.

If this movement is too difficult or the chair grip is unstable, you can also practice the "swimmer's pose" instead; you can even grip the water bottle with both hands to increase the intensity and more significantly stimulate and strengthen the back muscles.

The last movement is for the lower limb muscles of the squat, or alternate lunge squat, you can flexibly choose one of two. It is still recommended to practice 3 groups of 6-10 times each, with 2 minutes rest between groups.

When practicing, it is recommended to use dumbbells, barbells or water bottles and other weighted exercises, after all, a group of 6-10 times of self-weighted squats, lunge squats for most new partners but also lack of any challenge to efficiently stimulate the muscles.

If you do not have the conditions to practice with weights, it is recommended to try single-leg squat, or Bulgarian lunge squat these 2 unilateral lower limb training movements. At this point, after practicing one side, rest for 1 minute, followed by the other side, and then rest for 1 minute; so on for 3 groups.

04  Endurance training

Finally, the content of endurance training is very simple, you can choose one of the 2 movements from the open and closed jump or high leg running. Then practice for 30 seconds, rest for 30 seconds, and so on 4 times, a total of 4 minutes. Besides, for newcomers, the open and closed jump movement will be slightly easier.

So a full set of warm-up, flexibility training, strength training, and then endurance training of the full range of fitness training, is complete! Interested partners, try it out!