疫情當(dāng)前，居家的你做了哪些運(yùn)動(dòng)

今天跟大家分享五個(gè)超簡單的居家動(dòng)作，一起練起來吧!

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)。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。

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

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?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?

3. 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. 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。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。也可以對著墻壁站著做，這樣可以強(qiáng)健臂力，并鍛煉出胸肌。

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。

5. Crunches

仰臥起坐

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.

仰臥起坐是強(qiáng)健腹肌的最佳運(yùn)動(dòng)。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。