A complete collection of home fitness moves

It does not require any professional equipment and only requires a maximum of 2 square meters of space. It covers all the needs of fat loss, muscle gain, recovery and relaxation, and has a total of 21 effective movements suitable for beginners to advanced trainers. I have been practicing at home for 4 years, and have helped more than 10 friends around me adjust training plans. I personally tested them all and can implement them without spending a penny on equipment.

To be honest, I thought home fitness was a joke at first. During the two months of being locked down at home during the epidemic, I even broke my waist while practicing blindly. Later, I asked for advice from my friend who is a rehabilitation instructor on the national team, and tried dozens of Internet celebrity moves on my own. I filtered out the flashy and useless ones, and the rest are all workable.

Let’s talk about the easiest ones first. You don’t need to change your shoes when you get home from get off work. There are only 5 fat-reducing movements that you can do while standing in the hallway: jumping jacks, high leg raises, knee raises and elbow touches, crotch high fives, and back kicks. Oh, and to be fair here, many people on the Internet say that jumping jacks hurt the knees. In fact, if your BMI is over 28, which is a high base weight, or you have an old knee injury, you can just switch to fast arm swing steps without jumping, and your heart rate can still be raised. My former colleague who weighed 180 pounds practiced this way, combined with diet for 20 minutes a day, and lost 15 pounds in two months, without any problems with his knees. If you are in better physical condition, do each of these five movements for 30 seconds, rest for 10 seconds, and cycle for 4 groups. You will be sweating in 16 minutes, which is much easier than running for half an hour.

If you don't want to lose weight and want to practice some lines to look good in clothes, then you don't really need to make the upper body movements complicated, just three are enough. The first one is push-ups. If a novice can't do the standard kneeling position, if you want to train the chest muscles, do diamond push-ups. If you want to increase the difficulty, put your feet on a chair and do incline push-ups. Oh, yes, many people say that push-ups can only train the chest and triceps, but not the back. Then you can use the edge of the bed to do reverse rows. ——Place your feet on the ground, hold the edge of the bed firmly with your hands, and pull your upper body toward the bed. This action is especially friendly to office workers with rounded shoulders and hunched backs. I used to have severely rounded shoulders, which made me look bulky even when wearing a T-shirt. After practicing for three months, my shoulders and back have obviously opened up. The tight shirt I bought last year now feels loose and comfortable to wear. There is also a shoulder press done against the wall. You put your hands on the wall and lean forward. The force you exert when pushing is not much different from the dumbbell shoulder press in the gym. It is not easy for novices to use the force when doing shoulder exercises, so it is very friendly.

You don’t have to worry about the movements of the lower body. You can do them all as long as you have a chair at home. No need to say more about squats, right? Here is a point that has been controversial for many years: some people say that the knees cannot pass over the toes when squatting. In fact, this is not absolute at all. People with flexible hips have no problem with the knees passing over the toes. If you have bad knees or are just starting out, do box squats, sit with your butt on the chair, and stand up when you are about to touch it. It is very stable. Then there are lunges and side squats, which can reach the dead ends of the inner thighs and buttocks, and are more effective than simple squats. For glute training, glute bridge is the first choice. Beginners can do the standard double-foot glute bridge, and advanced ones can do single-leg glute bridge. If you want to add weight, put a backpack full of books or a large bucket of laundry detergent on your stomach. My mother now does 3 sets of glute bridges every day while watching TV. Her waist is no longer sore and her butt is a little tilted up. Everyone says this action is good.

When it comes to core training, I really have to complain. Don’t compare yourself with others about how long you can hold a plank. I’ve seen people hold on for 5 minutes before, and their waist collapsed so much that a bowl could fit in. It simply hurts the lumbar spine and is of no use at all. Beginners should first practice the Dead Bug Pose. They lie down and lift their hands and feet up, then lower them down alternately. The lumbar spine is always on the ground. It stimulates the core very accurately and is not easy to compensate for. Then there is the abdominal crunch. Pay attention, it is not the kind of sit-ups with the head held by old-school coaches. Nowadays, sports rehabilitation circles generally recommend abdominal curls. Only the upper back is lifted, and the lumbar spine is on the ground the whole time, which will not hurt the cervical spine. If you are advanced, you can do Russian twists. For beginners, just do it with bare hands. If you have basic knowledge, hold a large bottle of mineral water. The effect of practicing side waist is particularly good.

Oh, by the way, don’t just slump on the sofa after practicing. Relaxation is more important than practicing. I used to not stretch after practicing, and my back hurt for almost a week. Then I learned these relaxation movements. Now after practicing for 10 minutes each time, I feel so comfortable that I can fall asleep directly. Do shoulder-opening movements against the wall, with your hands against the wall and sliding down. This is especially effective for stiff shoulders and necks of office workers who sit for a long time. Now I do it for 30 seconds every time I finish writing a manuscript. It feels better than a massage. Most people who sit for a long time have tight iliopsoas muscles, which is the cause of many low back pains. You can kneel on one leg on the bed, lunge with your front leg, and press your center of gravity forward to pull the iliopsoas muscles at the base of your thighs. Change sides every 30 seconds. Personal tests have shown that it can relieve 80% of low back pain caused by sitting for long periods of time. For leg rolling, you don’t need to buy a foam roller worth hundreds of yuan. Just use a 2L large Coke bottle and fill it with warm water. It can also warm your legs while rolling. I now throw the foam roller at home to collect dust in the corner.

If your home is very small, such as sharing a house with others, and there is only a half-meter-wide aisle next to the bed, don't worry. Squat against the wall, raise your knees and touch your elbows while standing, twist while sitting, and do the dead bug pose while lying down. These four movements are enough for you to train your whole body. Don't use the lack of space or equipment as an excuse.

In fact, there is no need for a complete encyclopedia. If you can insist on practicing 3 movements, it is better than saving 100 movements and never practicing them. Now I can do 20 squats while waiting for the water to boil or the takeout. Anyway, moving is better than lying on the sofa and scrolling through my phone, right?