The arrival of summer makes many people are less willing to go out to exercise, so room exercise has become a new way for many people to seek, so what is a good exercise to do at home on a hot day?
Sports games
If you have sports games at home, do not bother to consider this type of exercise, this type of exercise can not only exercise, but also in the cool air conditioning room.
Note: The cool air conditioning room is certainly comfortable, but the air conditioning temperature should not be too low, it is recommended to adjust to about 28 degrees to exercise sweating is appropriate.
Yoga
Yoga is a kind of physical and mental exercise, suitable for both young and old, and is also a better exercise program at home in hot days.
Because the flexibility of the human body is higher in the summer, the muscles are not easy to strain or sprain; in addition, the price of yoga moves single, the most suitable for the smaller space here at home activities.
Hot days tend to make people irritable and irritable, and yoga exercise can make people calm, which helps to relieve bad mood.
Treadmill running
If your family conditions are better, you can also choose to place a treadmill at home, so that you can exercise, but also to avoid the outdoor unbearable hot weather.
Suggestions: In order to maintain the indoor temperature, it is recommended to keep ventilation.
Kiss pillow knee push-ups
Exercise parts: triceps and pectoral muscles 1, hands and knees on the ground to control the balance, arms straight. The body should form a straight line from the knees to the shoulders (put the pillow on the ground in front of the head). 2, as slowly as possible to bend both elbows, torso depression, until your mouth kisses the pillow. As time goes on, the speed of bending downward should become slower and slower. Two local exercise slimming exercises.
Leaning wall squats
Lean your body against the wall, feet shoulder-width apart, a large step away from the wall. Hands holding a pillow, the other pillow on the ground underneath you. The upper body slides down the wall until the knees are bent to 90 degrees, perpendicular to the ankles. Then support the pillow in your hand behind your shoulders, press your lower back hard against the wall, and press your heels firmly against the ground.
Note: control as long as possible, when you feel that your back may not stick to the wall, the body slowly slide down the wall and sit on the pillow underneath you. In order to be more effective, you can increase the time of control, or hand-held weights.
Push and press the shoulders
Equipment: chair, dumbbells (mineral water bottles), pillows Exercise parts: shoulders and triceps Office lunch break weight loss exercise 1, sitting on a chair, put the pillow behind the shoulders. Lower back against the chair, elbows bent, dumbbells raised to shoulder height, palms facing each other. 2, as slowly as possible to push the arm forward and up. Slowly retract your arm to the starting position. Once you can push up to 8 reps, that should increase the weight of the dumbbells or extend the time again.
Slow Rowing
Equipment: bench or coffee table, pillow Exercise area: back A: Place your right leg knee rack on the pillow on the bench. Stand with your left leg straight, hips cocked back, right hand flat on the bench, dumbbell in your left hand, straighten your left arm perpendicular to the floor. Keep your back and neck parallel to the floor. Eyes down. B: Slowly bend your left arm and lift the dumbbell to under your armpit. Slowly lower the dumbbell as many times as you can, then switch sides. Once you can do 8 reps on each side, that means you should increase the weight of the dumbbells or extend the time again. The bodybuilding exercises to fix a perfect body shape supine.
Bent leg hip lift
Equipment: pillows, mats target efficacy zone: abdominal muscles 1, supine on the mat, legs bent, feet flat on the ground, both arms straight on both sides of the body, palms down, head pillow on the pillow. Lower back close to the ground. 2, as slowly as possible, the two knees will be led to the chest, so that the hips lift off the ground. Then slowly return to the starting position. Complete as many repetitions as possible while keeping your back close to the floor.
Step heel lift
Equipment: steps, dumbbells Exercise parts: calves 1, stand on the forefoot of a step, the heel hanging outside the step. One hand gripping the railing, the other hand holding dumbbells, in order to warm up, toes first at an even speed up and down a few times. Then lift your body as slowly as possible, with your whole body weight on your toes. 2. Lower your heels at a super slow pace until they are below the step. Lift the body again and repeat with the weight pressed on the forefoot again. Arch bridge pose removes flab from the whole body.
Arm curls
Equipment: chair, pillow, dumbbells Exercise parts: arm muscles 1, sitting on a chair, shoulders slightly forward, a pillow behind the shoulders. Hold the dumbbells in each hand, bend your arms and lift the dumbbells to the front of your shoulders. 2. Open your elbows as slowly as possible and lower your arms vertically, keeping your hands and elbows close to your sides. Repeat as many times as possible. Once you can do 8 reps, that is, you should increase the weight of the dumbbells or extend the time again. The exercise movements to tighten the whole body fat.
Door squats
Equipment: Door frame Exercise part: Gluteus standing in the doorway with feet shoulder-width apart. Face the edge of the door and grab the handle. Slowly bend both knees to 90 degrees. Stay as long as possible, then slowly stand up and return to the starting position. Do 8 squats.
