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告别“肥宅”身材:在家就能做的10种健身运动学起来

2020-02-04| 发布者: 澳门生活网h| 查看: 663

天天在家里宅着,除了无聊烦闷之外,你是否发现本身的肚腩也越来越大了?不能出门的你,怎样才气扬弃赘肉保持好身段呢?这里保举10种非常恰当在家举行的健身运动,而且都不必要健身东西,更棒的是,你以致在看电视的

天天在家里宅着,除了无聊烦闷之外,你是否发现本身的肚腩也越来越大了?不能出门的你,怎样才气扬弃赘肉保持好身段呢?这里保举10种非常恰当在家举行的健身运动,而且都不必要健身东西,更棒的是,你以致在看电视的时间也能做!

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by Philippe Jausions on Unsplash

1. Walking 走步

An effective walking workout at home will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!

在家里走步锻炼有助于强健你的双腿,是一种环保的有氧运动。如果家里没有楼梯,你就在家里来回走反复就行——大概不是很刺激,但却能有用健身。

tone up: 增强;使更康健

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by Aljoscha Laschgari on Unsplash

2. Jumping Jacks 开合跳

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.

开合跳总是很风趣,它会让你追念起本身的童年。谁小时间没玩过开合跳呢?开合跳照旧很棒的有氧运动,而且有助于热身,是不是有点惊奇?

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by Form on Unsplash

3. Pushups 俯卧撑

These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

俯卧撑应该不是很多人最爱的运动,不外只管做起来比力难,你照旧可以找到更轻易完成的方法。你不必要假冒本身是拳王洛奇,用一只手做;你只要用恰当本身的方式做就行了。在做俯卧撑的时间可以膝盖着地,而不是双腿绷直。也可以对着墙壁站着做,如允许以强健臂力,并锻炼出胸肌。

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by Katarzyna Grabowska on Unsplash

4. Leg Lifts 抬腿

These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

抬腿运动有助于锻炼腿上的肌肉,增强腿部的力气。如果你发现绷直腿做抬腿运动很难,那么可以让腿微曲。

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Source: vokeycar.cn

5. Crunches 仰卧起坐

The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

仰卧起坐是强健腹肌的最佳运动。当你刚开始做仰卧起坐时,不消把你的头抬得那么高。只要你对峙做到肌肉有感觉,你就能见到效果。

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by SJ Baren on Unsplash

6. Jogging In Place 原地慢跑

Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

慢跑运动对心脏很有利益。你可以在家一边看电视或听音乐一边慢跑。你所必要的唯一装备就是一双好鞋,以消除对腿的任何压力。

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by Sergio Pedemonte on Unsplash

7. Squats 深蹲

These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

深蹲运动对你的腿部和臀部都很有利益。如果你以为深蹲太难,你以致可以坐在椅子上再站起来。只要你重复做反复,就会对身材有益。

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by Rumman Amin on Unsplash

8. Light Weight Lifting 轻量举重

No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

不,你不必要为了做轻量举重而出门买昂贵的举重装备!只要在家里恣意找一些东西来用就行。最开始你可以举一些轻的东西,比如一罐豌豆,然后渐渐训练举更重的东西。你可以用牛奶罐、瓶装洗衣液以致水壶。

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by Morgan Petroski on Unsplash

9. Dancing 舞蹈

Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

舞蹈是一项很棒的运动,对你的心脏有益。不但云云,舞蹈还能奋发你的精神,让你身心都愉快起来。

告别“肥宅”身材:在家就能做的10种健身运动学起来_健身_2020-2-4 12:53发布_极酷区男人_www.jikuqu.cn

Photo by Lindsay Henwood on Unsplash

10. Step Exercises 爬楼梯

Using the steps in your home, you can do repetitions which will tone your leg muscles.

利用家里的楼梯,你可以反复做爬楼梯运动,这将能强健你腿上的肌肉。

英文泉源:Fit Watch

翻译&编辑:丹妮

泉源:中国日报网


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