Basics of fitness introduction: Development of family training programs

Novice who is getting started with fitness or friends who are not available to go to the gym need to formulate their own home training plan. The simplest bare-hand fitness program can also be formulated for the corresponding training plan. This way, fitness at home will become very step-by-step and exercise will be more organized.

Plan A 　　Squats 15-20 pieces/group, 5 groups, rest between groups for 60-90 seconds

　　Pushing ups 5-10 pieces/group, 5 groups, rest between groups for 60-90 seconds

　　　Seal squats/Bulgarian leg split squats 16-20 steps/group (one step for each left and right legs), 5 groups, rest between groups for 30 seconds

　　Single-leg hip bridge 8-10 pieces/group, 5 groups, rest between groups for 30 seconds

　　HIIT mini game

Plan B

　　Pushing ups 5-10 pieces/group, 5 groups, rest between groups for 60-90 seconds

　　　　Squat 10-15 pieces/group, 5 groups, rest between groups for 60-90 seconds

　　TrX rowing 15-20 pieces/group, 5 groups, rest between groups for 30 seconds

　　　Elastic rope/barbaric YTWL Each letter is 10-15/group, and all four are calculated in one group, 5 groups, and there is no rest between groups

　　HIIT mini-game

　　Movement explanation:

　　Lower limbs

　　Action 1: Squats (Hip-leg training/squat training)

　　Hip-leg muscle groups are the largest muscle groups in the human body, and their development level plays a crucial role in the overall athletic ability and strength level. Therefore, we are for those who want to lose fat or improve their strength. Students generally give priority to developing lower limb strength when arranging plans. If you think that bare hands squats are simple, you can use dumbbells or other things to do goblet squats at home.

　　　Roof squats that are more difficult than bare hands squats

　　Key points of action:

　　1. Those without dumbbells can use mineral water instead. Be careful to make the mineral water bottle close to your chest.

　　2. The back must be tightened. Inhale when squatting, get up and then exhale;

　　3. Seated people need to practice hinges more to find the force of pushing their hips backwards, as well as the neutral spine, otherwise the pressure on the knees and back is very high.

　　Good movement to correct bend over - hip hinges

　　Action 2: Cutting squat (asymmetric training)

　　Also called squat and lunge squat. It is a very useful auxiliary training and functional movement. Because it is a single-leg exercise, it can be flat Fight the strength of the left and right muscles, body coordination ability, stability, and weight-bearing and squatting can also exercise grip strength.

　　In addition, since it is very similar to our daily walking form, practicing it well also has a good migration for walking.

　　Key points of movement:

　　1. Starting state: Put your legs together, your toes facing forward. Lean your upper body slightly forward, look straight forward with your eyes, hold your chin, naturally straighten your chest and abdomen, put your hands on both sides of your body, don’t put your hips on your whole body, the whole person is A very natural daily walking preparation posture;

　　2. Step forward with your left foot, open your knees, and the center of gravity falls on the heels, and the hind legs tiptoe, stand firmly and inhale and squat the hind legs. Here you should pay attention to the hind legs actively squat (do not buckle the knees inward), which will drive the front legs to bend, and the front legs should not exceed the toes, otherwise the pressure will fall on the front legs;

　　3. Exhale and get up, and hold your feet to the starting state of the legs together.

　　4. Step When squatting, be careful to keep your toes facing forward all the time;

　　5. Pay attention to keeping your pelvis neutral throughout the whole process and do not flip.

　　6. If your home is small and there is no room for walking, you can use Bulgarian leg split squat instead of clipping squat. Compared with clipping squat, the biggest defect is in situ exercise, and the migration is not as high as clipping squat.

　　Action 3: Single-leg hip bridge (butt training/asymmetric training)

　　Like clipping squat, this is also a single Functional exercise of legs can strengthen the ability to stretch hips. It is the second must-practice movement of sitting people, as well as those girls who want to be erect.

　　　　Key points of action:

　　(1) Keep the thighs and calves 90 degrees when lifted, and the soles of feet are relaxed to point to the ceiling;

　　(2) Stand the hip joint of the legs that are pedaling on the ground with force, pay attention to keeping the pelvis neutral;

　　(3) Stand inhale and flex the hips when exhale.

　　　　　Action 4: Push-ups (Breast training Practice/Push training)

　　In standard push-ups, the ratio of the force between the chest and the hand should be around 8:2. People who cannot do standard push-ups, please start with the high platform push-ups:

1. Find a table or stool to support them, hold your chin, straighten your chest, tighten your abdomen, stick your tiptoe throughout the process, and stretch your whole body into a straight line;

　　　2. Inhale, add torque to both hands, move down, imagine using your chest to stick to the high platform .

　　　Be careful here that you must move your whole body downwards, don’t go down your upper body, and your lower body still doesn’t move at all.

　　When the platform push-ups are done more easily, you can change to kneeling push-ups:

Action 5: TRX rowing (back training/pull training)

　　TRX training belt should be a truly practical family training prop, and there are hundreds of ways to use it , but in our daily training, the most used TRX rowing is a must-practice for back training.

　　Since this is a self-respecting training exercise, it is almost no difficulty, no matter whether you have a basic training foundation, it can be used by all ages and young people.

　　Key points of action:

　　1. Retract your chin, naturally straighten your chest and abdomen, stare at a point above, stretch your body into a straight line, your legs are together, and your feet are on the ground (ignoring the picture );

　　2. The starting position is to hold the grip with both hands, palms facing down, and clamp under the armpits. When the body moves up, rotate your hands naturally, counterclockwise with your left hand and clockwise with your right hand. When you pull to the highest point, your palms face each other;

　　3. Inhale when pulling up and exhale when lowering down.

　　Very 6. YTWL (shoulder training/injury prevention and body shape improvement)

　　These four movements are not only necessary movements for warming up the upper limbs of the movable stadium, but also very good The function of the round shoulders and upper cross syndrome caused by long-term sitting are also suitable for practicing these four movements.

　　The specific details of the movement will not be detailed. Please check "Warm up for the Avoiding Injury: The Video Version of the Erection S" and "The Most Comprehensive Ideas for the Training of Elastic Ropes".

　　7. HIIT Mini Game (Metabolic Training)

　This is a very, very, very interesting part, and it is also the most active part in daily training. It can be flexible Arranged according to the number of people, weather, training intensity of the day and the mood of the coach, it can increase heart rate, increase consumption, enhance heart and lungs, and drain physical strength.

　　The small game types of family training are mainly bare hands, and of course the first choice is Bobby jump. After training, you can use "10987654321", that is, the first group does 10 Bobby jumps (girls can do push-ups), rest for 10 seconds, the second group is 9, rest for 9 seconds, and the third group is 8 One, rest for 8 seconds, and so on. Of course, you can also decide 987654321 or 87654321, depending on your physical strength (please pursue it if you say 54321, please pursue it).

If you have better cardiopulmonary ability, you can do high-level mountaineering/flat-ground mountaineering. 40 or 30 mountaineering runs (one counts each of the left and right legs), then immediately follow 7-10 wave jumps, then 15-20 open-close jumps, and finish within one minute, and the rest of the time Rest during the rest, and start a new set in the next minute. This three-in-one mini game is also determined by physical strength. If you are tired, you can remove the opening and closing jump. At least 5 sets of exercises.

　　If you have other high-intensity aerobic training movements or plans, you can arrange it yourself, and the total time is controlled between 5-10 minutes.

　　The recommended training plan can also make us well arranged at home. The training process should be paid attention to step by step. It may be difficult to start training, and even the training volume may not be completed. But after getting familiar with it, it will be much smoother. When you feel that the training volume can no longer satisfy yourself, you can consider going to the gym to exercise.

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