Home fitness program - Let you have more developed muscles

Modern people are under increasing pressure from work, and many office workers like to go to the gym to exercise after get off work. In fact, I personally think that going to the gym to exercise not only wastes money, but also wastes time. You can also exercise easily at home. Let’s learn about the family fitness plan below.

　　Family fitness plan 1: Single-leg flexion and stretching

　The first goal of the family fitness plan is to exercise the quadriceps, biceps femoris, gluteus maximus, abdominal muscles and medial thigh muscles. Take a standing posture, spread your legs apart and hip width, and stick your hands to the waist, and spread your elbow joints; straighten your chest, tighten your abdomen, and look ahead, tie a light weight dumbbell to the ankle of your left foot. Control it with the strength of the quadriceps, slowly lift your foot to about 10 cm high from the ground, and straighten your legs; repeat several times and restore to the initial position, keep your left thigh vertical, control the strength of the biceps, and then flex your knees and lift it to parallel to the ground; repeat several times, then change to the other leg to do the same Action.

　　Family Fitness Plan 2: Knee Bend and Extend the Legs

　　The goal of the Family Fitness Plan to flex the knees is to exercise the abdominal muscles. The training action is to lie on the ground on the back, place your arms flat on the side of the body, and put your legs together, bend your hips and knees so that your thighs are perpendicular to the ground, your calf is parallel to the ground, and your toes are straight. Retract your abdomen, lift your head and shoulders off the ground, and look at your legs; stretch your arms straight off the ground and place them on both sides of your knees, with your palms down; inhale, then use your abdominal muscles and thighs Control the strength of the claws, slowly straighten the legs and at a 45-degree angle to the ground; raise both arms up so that the upper arms are located on the side of the ear.

　　Family fitness plan three: squat and body rotation

　　The third step of the family fitness plan is to train movements, stand, separate the legs with the width of the hips; hold a light weight dumbbell on each of the arms to hang on the side of the body, straighten the chest, tighten the abdomen, and sink the shoulders; take a step forward with the right foot, bend the knees and squat, so that the right thigh is almost parallel to the floor , the ankle joint is located directly below the knee joint, the toes are buckled inward, the soles of the feet are on the ground, the knee joint of the left leg is almost in contact with the floor, the toes are supported on the ground, and the heel is lifted slightly outward; lift the dumbbell on the arm, and the upper body is twisted to the left.

　　Family Fitness Plan 4: Single-arm dumbbell press

　　Single-arm dumbbell press is part of the family fitness plan. The training action is to hold a light weight dumbbell in front of the pedal, tilt your back back, and lean your shoulders on the pedal On the plate; the legs gradually move forward. Bend the knees, contract the abdominal muscles and erection spinal muscles, lift the hips, so that the shoulders, hips, and knees are basically on the same horizontal line; the spacing between the two feet is the same width as the hips, and the knees are located directly above the ankle: the arms are stretched straight and raised, the fists and eyes are opposite, and the palms are retracted toward the front shoulder blades.

　　Family fitness plan 5: Dumbbell squat

　　Dumbbell squat mainly exercises muscles such as deltoid muscles, calf muscles, gluteus maximus and other muscles. This family fitness plan The training movement of the stroke is to stand behind the pedal about 10 cm high, with the spacing between the legs as wide as the hips; hold a light weight dumbbell with both hands, curl sideways to the height of the shoulder joint; take a step forward on the pedal, bend your knees and squat down at the same time, so that your right thigh is almost parallel to the floor, the ankle joint is located directly below the knee joint, the toes are buckled inwardly, the soles of your feet are on the ground, the left knee joint almost contacts the floor, the toes are supported on the ground, the heels are lifted slightly outward, and the torso remains straight: both legs are at the same time Stand up until your legs are straightened, and slowly push the dumbbell until your arms are straightened; control both arms with force, slowly restore to the height of your shoulder joints, and at the same time, bend your knees and restore to the squatting position, retract your right foot, and then take the left foot forward to do the same movement.

　The above is the home fitness plan shared by the editor. If you want your muscles to be more developed and you want to have more strength, you might as well practice more according to the fitness plan above.