No gym? no problem! If you exercise because of time constraints or the inability to get into the gym, you can exercise anytime, anywhere, which is necessary. That's why we asked Jillian Michaels, the world's leading health and wellness expert, and the author of the recently published book "The 6 Keys: Unlock your eternal power, the genetic potential of health and beauty," to share some tips on exercising at home. And she went to the home to exercise.
Jillian Michaels understands the power of good home exercise. (Source: Daniel Zuchnik / Getty Images Entertainment / GettyImages) Five benefits of family exercise
1. You can save a lot of time. Michaels told LIVESTRONG that the ultimate benefit of exercising at home is that it saves a lot of time. “I can waste driving to the gym for 60 minutes (if there is traffic),” she said. Is there no one who has time to do this!
2. Convenience helps to motivate. If you're saying that you want to be able to squat on the floor in the living room and do a quick workout for 20 minutes, it sounds great. That's why the convenience of exercising at home - or if you are traveling, in your hotel room - is very attractive.
3. You have privacy. Home exercise is a great way to build your fitness without feeling like you are in a fish tank (also known as the gym's weight room).
4. You need the fewest equipment. Speaking of equipment, Michaels suggests a variety of free weights - even if I'm small (ie a set of 3 pounds, 5 pounds and 8 pounds of dumbbells). You can also look for adjustable dumbbell sets or power blocks. Or use what you already have. Michaels said that you can use a chair or table as an upgrade, tilt/down push-ups or triceps tilted platform.
5. canEnergy is endless. If you are concerned about training programs or understand the motivations of your teachers, check out one of the many fitness apps and streaming platforms available online or on your mobile phone.
Jillian Michaels' 30-minute home workout
Ready to carve and strengthen your entire body? This is a full body workout for Michaels' family. You can also find more Michaels workouts in her app My Fitness with Jillian Michaels.
Total time: 27:45
Equipment: Dumbbells, yoga mats, kettles, timers
Warm-up (30 seconds each time)
- [123 ] Jogging in place: Nice, easy jogging in place.
- Forearm Ring: Make large, alternating circles from your shoulders with your arms. You should also feel it at your core.
- Side Lunge Skaters: Go aside and then sprint on the side. Bring the contralateral elbow to the contralateral knee and keep it low. Slide over the center and align the opposite elbows with your knees.
- Hip ring: Stand with hip width and put your hands on your hips. Push your hips forward and circle like an exaggerated hula hoop.
- Jumping Jack: Separate feet and raise your arms. Jump your feet together and jump your arms to your side.
- Knee ring: Put your legs on your knees with both hands. Kneeling and moving your knees in a wide, soft circle.
- Uneven push-ups: [ high in hip width apart On the wooden board, one hand is forward and one hand is staggered backwards. Then perform push-ups, then jump your hands forward and stagger and swing your opponent backwards
- Dancing Crabs: Sit on your back, then lift your torso and sit down, one knee bent and one stretched. Then, supported by one arm and one leg, lift the buttocks and reach the opposite foot to the opposite foot. Lower to the ground and repeat on the other side.
- Crab Kicks: Turn to the speed of the Els table. Keep your chin chest and eyes on the ceiling. Ankle under the knee. The palms and soles are placed flat on the ground. Kick one foot forward and forward, then jump to the other foot.
- Back slats: Starting from the board, move one foot forward and put it in your hand so you are very low. Place your foot between your palms, stretch your knees to the chest, and stretch your legs behind you. Pull the knee up to the hands and feet, tap the back foot with your hand and return to the starting position. You want to be fast paced in this exercise. Repeat it on each side.
- Pick before kicking: Kneeling, knees and feet, press the heel of the opposite leg. Raise your knees completely and stretch your feet. Lower back to the starting position. Repeat the sides.
- Lower and press: Hold the dumbbell and kneel down. Stand up and press it on top of your head.
- Chairs to alternate knee thrust: Sink into the chair - knees on the ankles, lying flat. When you exhale, push one knee forward in front of you when your hands are down. With your feet down, repeat on the other leg.
- Standing Climber: One arm stands in the air with his knees facing the chest. Switch the leg and arm position. Continue to violently alternate.
- Alternate back and Figure 8: When you return to the lunge, use a dumbbell to make a number 8 on your lap: swing it when you pass it to the body Below and through the leg to the other hand, up, up and down, down and down.
- Sumo Touchdown: Drops to a wide-profile sumo wrestling. Hold that position and stretch downStraight and hit your ankles and move your torso from side to side to make your bevel work.
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- Crescent posture and triceps pulse:
- Deep into the Crescent posture: before The legs are at a 90 degree angle and the hind legs are straight. Hold the dumbbells, stretch your arms, and turn your palms back so they face you. Press the weight with a straight arm behind the torso. The first round on the left and the second round on the right.
Figure 4 Take the biceps under the armpit: - Cro Your ankle is above the knee of the opposite leg. Kneel down and push heavy objects from the chest in front of you (just like you are platter). When you resume standing, retract the weight to the chest level. The first round on the left and the second round on the right.
Squat Jack: - Close your feet and kneel on the chair. Keep it good and low, jump out of your feet and return to the chair position from the squat position.
Get out of push-ups: - Keep your legs straight as far as possible, bend forward and extend your hands to the high planks. Do push-ups and then get your hands back.
Plank Ups: - starts with a wooden board, falls onto one forearm, and then rests on the other forearm. Place your palm di back to the plank directly under your shoulder and press on your body. Cool down (20 seconds each time)
- Standing shoulder stretch:
- Stretch an arm through your chest. Use the opposite arm to grab the elbow. Repeat each arm.
Standing triceps stretching: - Lift one arm directly. Grasp the elbow of the extension arm with your other hand. Gently extend back and put your hand back to the spine. Repeat each arm.
Standing chest stretch: - Extend your hands and grab your fingers. Lift your arm as high as possible and open the front of your chest and shoulders. 跪 limb stretching:
- The lunge position on the ground. Your knees are on the floor. Grab the back f and talk with the other hand. Press the hips forward and pull the heel into the center of the body. Repeat with your legs.
Lower Lumbar Muscle Stretch: - Begin with a foot on the ground with one foot forward and one foot backward. Press the hips forward, extend up to the side, open the hips, hip flexors and psoas. Repeat with your legs.
