Easy exercise home is the gym

Easy exercise home is the gym

Core tip: No time to go to the gym?

Buy a fitness equipment and put it at home!

A few items are recommended below.

Home fitness equipment.

Make exercise anytime, anywhere!

Stop making time your excuse for fitness.

  No time to go to the gym?

Buy a fitness equipment and put it at home!

A few items are recommended below.
Home fitness equipment.

Make exercise anytime, anywhere!

Stop making time your excuse for fitness.

  A barbell trains the muscle king. In this “mixed exercise”, all you need is a barbell and a small space in the gym or home.

Exercise 3 times a week, with a day break in between.

Do 6 to 8 reps per set, with a 60- to 90-second pause each time.

This exercise only takes 15 minutes at a time, which can fully exercise your body muscles.


Squat A, squat down, grab the barbell with the palms of both hands inward, the distance between the two hands is similar to the width of the shoulders, and stay in front of a bone.

  B, shrug your shoulders, and at the same time, lift the barbell vertically with your hands up to your toes.

When the barbell is lifted to a high height, the bending is reduced a little, and the elbow also has a forward movement, so that the fingers can grip the barbell more comfortably.

  C. Keep your elbows high and squat slowly until your thighs are parallel to the ground, then lower the barbell.


Bend Bend A, grasp the length of the barbell with both hands and bend slightly.

Try to lean forward from your waist until it is parallel to the ground.

  B. Keep the bow of your body, spread your elbows outward, and pull the barbell to the top.

  C. Keep the barbell in position, connect your heels to the ground, straighten your body, and then lower the barbell.

In the process, keep the barbell and elbows from falling.

  Rally: The “sculptor” of the muscles. Using the rally to train properly can develop your physique to a higher level.

The following exercises are my favorite, and these will also surprise you.

  First, chest puller chest clamp: You may become the world’s best master of bench press and have the largest pectoral muscles, but the bench press will not make the muscles stand out unless you step on the pectoral muscles and are deeply separated and filled by the middle groove.Steel stripes.

The only way to get the line and shape of skeletal muscle is to stretch the chest.

Under normal pressure, the contraction of the pectoral muscles only means straightening the front of the chest, but the tensioner clamps the chest to allow you to squeeze the pectoral muscles to the maximum, stimulating the pectoral muscles by crossing them, and the pectoral muscles continue to be tense.

With each training I squeezed the pectoral muscles for 1 to 2 seconds to get the pectoral muscles to “burn” further.

You will get the best results if you place the chest clip at the end of your pectoral training.

At this point the main part of the pectoral muscles will reach exhaustion.

Bandaged pectoral muscles are required to do all the work during the exercise. Focus on the upper and middle of the pectoral muscles, preferably in the form of an upslope.

  Second, diabetic biceps 1, free radical pull-ups: can maintain the remaining biceps tension throughout the entire range of motion.

There are two forms of exercise: one is a full-body horizontal puller curling, which requires the two upper arms to always be parallel to the ground; the other is a standing posture side puller curling, which requires the two upper arms to be close to the body side, and the puller is pulled up in front of the body, orThe tensioner wire rope is pulled between the legs and pulled up from behind.
Sometimes I use the skull puller curl as the last exercise on an extra biceps training day.

Sometimes in order to make the hypertensive biceps reach exhaustion ahead of time and fill the paralyzed biceps with blood as soon as possible, I use it as the first exercise for limb biceps training.
  2. One-arm puller curls: If you want to know how I made the fractured biceps bifurcated on the towering muscle peaks, deepened the cracks and widened the protrusions, and how to make the slender muscles so prominent, this exercise isanswer.

When I do a single-arm puller curl, I can separate and exercise any part of the biceps by turning my wrists down and down. There will be no auxiliary part in the process of expanding the slender biceps alone.The muscles reach exhaustion first.

  Third, humerus triceps 1, pull down: reset the triceps to get longer pressure, and can do difficult peak contraction at the bottom, in the last exercise to produce a burning swell feeling, on the limbsThe triceps deep to the horseshoe-shaped upper part have a good strengthening effect.

  2. Tension and extension of the neck and rear arms of the tensioner: It is mainly used to shape the line and shape of the weight triceps, using low strength, medium weight and multiple times, peak contraction at the muscle contraction position, and finally the excess triceps get burnedFeeling bloated.

  3, single-arm anti-grip puller arm flexion and extension: by turning the wrist to make the palms up and down, isolate and stimulate any part of the triceps, and make the muscles prominent, especially most of the triceps and the lateral head.

  Remember: Rally exercises are not primarily designed to increase muscle mass but to shape the lines and shape of the muscles.

It is necessary to adopt a strict exercise form, and the number of times is maintained at about 12 times / group.

Practice is in place and practice wherever you need it.

Don’t worry about adding some rally exercises to your training, it will only add glory to your training.

They are indispensable in my training, and I hope you will cheer for the correct use of the tensioner training.

  Spinning bikes: The thigh muscle exerciser is popular in the world for static and dynamic cycling, which is an exercise through different speeds and twists.

This kind of exercise can be pedaled in a sitting position on a bicycle, or pedaled in a standing position while standing up, and sometimes simulates natural cycling actions such as uphill and downhill.

Spining training can allow bodybuilders to effectively strengthen muscle endurance and cardiopulmonary function in happy exercise, and at the same time as exercising endurance, it will burn a lot of aunts to achieve weight loss.

  According to professional coach Ma Yanhui, the design of this professional exercise bike is very suitable for aerobic training, and can generally be divided into two types: intensity cycling and intensity cycling.

The former is mainly to simulate the environment of mountain biking, increase leg strength when riding, achieve the effects of exercising leg muscles, and improve leg strength and endurance.

And a few can achieve weight loss is a very correct exercise.

When performing spinning, be sure to control the breathing rhythm and brake to relieve the fatigue caused by cycling.

  Features: Chassis fixed bicycles are not the same as ordinary bicycles. Although they also have handlebars, saddles and wheels, they are fixed to a certain position on the ground. When you step on them, you are pedaling like ordinary bicycles.The movement of the car can make the wheels of this bicycle turn, but its chassis is always fixed.

  The spining training course is not disturbed by any weather. Bodybuilders can follow the coach’s seditious slogan and embarrassedly step on the bike with the accompaniment of music to achieve fitness purposes and release the pressure from all aspects of the day.Enhance the self-confidence of the bodybuilder.

  Advantages: Enhance the beauty of feet and legs. Spinning car body is designed according to ergonomics. People of different heights and weights can choose it at will. Safety feet are always fixed on the pedals, which effectively improves the safety of sports.coefficient.

Spining training can allow bodybuilders to effectively strengthen muscle endurance and cardiopulmonary function in happy exercise, and at the same time as exercising endurance, it will burn a lot of aunts to achieve weight loss.

Moreover, spinning bike can be used as a group sport. Several people ride together and encourage each other. It can fully reflect the spirit of collective unity, cooperation, mutual support and encouragement. It is very suitable for training young people’s team spirit.

  At the same time, bicycling can be targeted to promote the bodybuilding effect on the large muscle groups such as the head and thighs, and enhance the lower limb strength of the human body.

However, cycling instructor Ma Yanhui said that it is generally not possible to achieve significant weight loss by relying on spinning bikes alone. It is necessary to cooperate with some equipment to practice. At the same time, each time you finish spinning bikes, there are also some stretching sports like yoga.
  Exercise frequency: At least three lessons per week and how many consecutive sessions are needed to make the effect of the spinning bike fully?

According to the coach, due to the significant improvement of the cardiopulmonary function of the human body, the exercise of the spinning bike is very significant. It also burns a lot of aunts every hour on average. Domestic courses generally take 45 minutes per class (in foreign bidirectional spinning classes is 60minute).

And this 45-minute spinning class will burn 400 to 500 calories, which is equivalent to an hour and a half of long-distance running!

In this 45-minute course, the coach will string it with different music. Generally, it will start at a slow pace of 5 minutes to warm up, and the faster and faster rhythm will let you quickly enter the state, and finallyA few minutes of relaxation will also allow you to completely relax.

  In major fitness clubs in Beijing, spinning classes are basically daily, and there is always a group of people obsessed with the sweating effect of spinning.

On the day when the reporter went to interview, 14 people participated in the course, but when the course was about 30 minutes, less than half were left in the class, and by the 40th minute, 5 people were left in the class.Now, these 5 people are all men.

According to coach Ma, it is true that there are not many papers that can generally persist for 45 minutes, and more men are participating in spinning training. They are more likely to sweat and relax through this type of exercise, but the coach still recommends that you canStick to it, and for those books that are dedicated to weight loss, in addition to three dynamic cycling lessons every week, you must also match certain equipment and strength exercises.

  Note: Practicing a spinning bike needs step by step1.

For the first time participating in the spinning class, you can set your goal to be persistent.

Slowly increase the intensity according to your situation; 2.

Proper bicycle setup is very important, too low seat position can cause knee pain and other injuries.

Be sure to ask your coach to guide you how to set up your bike properly before you start cycling; 3.

Because the gear of the bicycle is round, the correct riding skills are: pay attention to the full circle with the pedals; 4.

Most people are accustomed to pedaling heavily when riding a bicycle.
In fact, pressing down on the foot pedal will contract the muscles of the legs, thighs, and biceps femoris muscles. The force transmitted during cycling will be reduced, and the thighs will be particularly prone to fatigue, so use even force.

  If you are a long-time sedentary office worker and you are trying out spinning bikes for the first time, you can consult the coaches more, and you ca n’t do intensive exercises as soon as you come up.
Maybe you can train according to this method: 10 minutes riding → rest → 10 minutes riding → rest → 10 minutes riding → rest.

As the exercise level increases, you can change from three groups of 10-minute rides to two groups, and then extend the ride time to 15 minutes.

Then you can extend the riding time to 20 minutes, 30 minutes, and slowly increase to 45 minutes.

After the body is able to adapt to 45 minutes of riding, you can increase the difficulty.

  When choosing equipment for training, professional fitness coaches made some suggestions: 1.

Appropriately select equipment that can strengthen thigh muscle strength, side waist and shoulder strength for exercise.

The spinning bike has relatively high requirements on these body parts and is easy to be injured, so warm-up exercises and corresponding equipment exercises for these parts are essential.


Master the right time and frequency.

It is usually practiced 2 to 3 times a week, 20 to 30 minutes each.

The organic combination of jumping aerobics and equipment training will achieve better results.


Pay attention to the intensity of training.

Do your best when you are training.

When you feel unwell, stop training immediately, adjust and rest, and consult a professional coach at the same time.


Strengthen hydration.

Spinning bicycles are expected to sweat a lot, and you must pay attention to the hydration during exercise.