不做“肥宅”：10種在家就能做的健身運(yùn)動(dòng)學(xué)起來！

天天宅在家里，除了無聊煩悶之外，你是否發(fā)現(xiàn)自己長!胖!了!?

不能出門去健身房，如何才能甩掉贅肉保持好身材呢?

這里有10種適合在家進(jìn)行的健身運(yùn)動(dòng)，不需要健身器材，看電視的時(shí)候也能做!

01

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.

在家里走步鍛煉有助于強(qiáng)健你的雙腿，是一種環(huán)保的有氧運(yùn)動(dòng)。

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!

如果家里沒有樓梯，你就在家里來回走幾次就行——也許不是很刺激，但卻能有效健身。

02

Jumping Jacks 開合跳

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child?

開合跳總是很有趣，它會(huì)讓你回憶起自己的童年。誰小時(shí)候沒玩過開合跳呢?

Well, surprise – they are also great cardio exercises, and good for warming up, too.

開合跳還是很棒的有氧運(yùn)動(dòng)，而且有助于熱身，是不是有點(diǎn)驚訝?

03

Pushups 俯臥撐

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.

俯臥撐應(yīng)該不是許多人最愛的運(yùn)動(dòng)，不過盡管做起來比較難，你還是可以找到更容易完成的方法。

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.

你不需要假裝自己是拳王洛奇，用一只手做;你只要用適合自己的方式做就行了。在做俯臥撐的時(shí)候可以膝蓋著地，而不是雙腿繃直。也可以對(duì)著墻壁站著做，這樣可以強(qiáng)健臂力，并鍛煉出胸肌。

04

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.

抬腿運(yùn)動(dòng)有助于鍛煉腿上的肌肉，增強(qiáng)腿部的力量。如果你發(fā)現(xiàn)繃直腿做抬腿運(yùn)動(dòng)很難，那么可以讓腿微曲。

05

Crunches 仰臥起坐

The best exercise for building up and strengthening abdominal muscles.

仰臥起坐是強(qiáng)健腹肌的最佳運(yùn)動(dòng)。

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.

當(dāng)你剛開始做仰臥起坐時(shí)，不用把你的頭抬得那么高。只要你堅(jiān)持做到肌肉有感覺，你就能見到效果。

06

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.

慢跑運(yùn)動(dòng)對(duì)心臟很有好處。你可以在家一邊看電視或聽音樂一邊慢跑。

The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

你所需要的唯一裝備就是一雙好鞋，以消除對(duì)腿的任何壓力。

07

Squats 深蹲

These are wonderful exercises for your legs and buttocks.

深蹲運(yùn)動(dòng)對(duì)你的腿部和臀部都很有好處。

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.

如果你覺得深蹲太難，你甚至可以坐在椅子上再站起來。只要你重復(fù)做幾次，就會(huì)對(duì)身體有益。

08

Light Weight Lifting 輕量舉重

No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house.

不，你不需要為了做輕量舉重而出門買昂貴的舉重設(shè)備!只要在家里隨便找一些東西來用就行。

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.

最開始你可以舉一些輕的東西，比如一罐豌豆，然后慢慢練習(xí)舉更重的東西。你可以用牛奶罐、瓶裝洗衣液甚至水壺。

09

Dancing 跳舞

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.

跳舞是一項(xiàng)很棒的運(yùn)動(dòng)，對(duì)你的心臟有益。不僅如此，跳舞還能振奮你的精神，讓你身心都愉快起來。

10

Step Exercises 爬樓梯

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

利用家里的樓梯，你可以反復(fù)做爬樓梯運(yùn)動(dòng)，這將能強(qiáng)健你腿上的肌肉。

英文來源：Fit Watch

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