Nowadays, more and more people have little time to go out, let alone go to the gym. Almost everyone is busy. Well, for this type of people, everyone actually needs to exercise. If there is no way to go to the gym, then you need to think about how to use some free time to exercise at home. For example, some people want to exercise their abdominal muscles and chest muscles. So, how should these people exercise at home? Next, let’s take a look at how to build abdominal muscles and chest muscles at home!
1. Lying on your back
This action actually requires relatively little equipment. If your home has the conditions, you can use a yoga mat, or you can do this exercise directly on the bed. Therefore, this exercise is relatively convenient, does not require equipment restrictions, and can be done anytime and anywhere. After lying on the mat or bed, our feet should be flat, but our knees should be bent, then we should tighten our stomach, straighten our chest, and tuck our chin slightly. At this time, we first start to exhale, slowly lift our shoulders at an angle of about 40 degrees from the ground, and then gently return to the original position. In this process, everyone needs to pay attention to the rhythm and the process of returning to the original position. You need to inhale for two seconds and go up and down for two seconds. In this case, you can do about 15 times in one group. Basically, you can do 3 to 4 groups a day to meet our exercise needs.
2. Reverse crunch
This action can actually best exercise the muscles in the lower half of our body, which is the lower part of the abdominal muscles. Therefore, if you want to exercise your abdominal muscles, this action is very effective. However, when doing this movement, because only the lower part of the abdominal muscles can be exercised, when we move, we only need to move the pelvis. The first thing is the same, you just need to prepare a yoga mat, then lie on the yoga mat, lift your feet off the ground. This is a representation of our thigh bones and the groundA vertical state, that is to say, the thighs should be perpendicular to the ground. At this time, we should exhale, let our pelvis gently lift off the ground, and then slowly lower it when we inhale. Among them, lift and lower for 2 seconds each, up and down for one time, one set of 15 times for heavy snow, and you can do 3 to 4 sets every day.
3. Medicine ball spinner
This action should be regarded as the most demanding of the three actions, because this action also requires the use of a medicine ball on sports equipment. Everyone knows it after reading the name. Medicine ball rotation, as the name suggests, uses the resistance of the medicine ball. Exercise our left and right abdominal muscles. However, in order to consider that everyone needs to exercise at home, some people may not have medicine balls as exercise equipment, so we can also do bare-handed exercises. But with equipment, the effect is naturally the best. First, we need to pick up the medicine ball and lift the body slightly. At this time, let our body rotate about 30 degrees. The left rotation plus the rotation form a group. 2 seconds on each side, about 15 times per set, and repeat for 3 to 4 sets.
After reading the article, everyone should also feel that there are actually many ways to exercise abdominal muscles and chest muscles at home. Don’t refuse to exercise just because of laziness. Everyone should take action to achieve their own benefits. Body dream!