Hiding in the bedroom can actually create attractive curves

Box jumping, pole jumping, goat jumping, these are exercises we did in school. Now, this continuous exercise that combines cardiopulmonary function and strength coordination training can be practiced at home or in the bedroom, making boring fitness more fashionable and allowing you who love fitness to exercise anytime and anywhere.

This set of aerobics consisting of 7 movements requires the cooperation of simple fitness equipment such as skipping rope, volleyball, dumbbells, etc. In addition, attention should be paid to continuity during the practice. One set is composed of 7 movements in a row. There should be no breaks during the practice. The practice time for each set of movements should be guaranteed to be 30-60 seconds, so it is best to carry a stopwatch with you to ensure sufficient practice time. If you are new to this type of exercise, you can do 2-3 sets of repetitions in the first few times, and then increase the amount of exercise to 5 sets when you can complete it easily.

Abdominal exercises

This set of abdominal exercises can effectively eliminate belly fat. Lie flat on your back on a blanket with your legs together, raised, and your knees slightly bent. Hold a volleyball with both hands, and slowly push the volleyball upwards from the thighs while naturally lifting your upper body upwards. When the volleyball is pushed to the calf, maintain the position for 2 seconds, then let the ball roll back to the thigh area, while the upper body returns to its original position and repeat the above movements. Make sure to keep your eyes on the ball during the exercise.

TIPS: When you start to feel soreness in your abdomen, don't stop immediately. You can repeat the action 5 times.

Rope skipping exercises

Rope skipping should be used as a transition after each part of the exercise, because it can exercise the body's endurance, coordination, tension and flexibility, and is a transition and warm-up exercise for the next set of movements.

The correct posture should be followed when skipping rope: keep the upper arms and elbows close to the body, use the strength of the forearms to shake the rope, and then use the force of the wrists to shake the rope. You should jump high enough for the rope to just pass under your feet, with your knees slightly bent. Various jumping methods should be used alternately, such as jumping with both legs together, jumping with one leg, forward jumping, backward jumping, etc. Be careful to keep your head straight while skipping rope, look diagonally downward, and don't shrug your shoulders.

TIPS: Skipping rope can make people sweat a lot and their heart rate will increase. However, after skipping, stand with your feet apart for a while, stretch your arms up and take deep breaths for a few seconds, and your heart rate will slowly slow down.

Shoulder Exercises

This set of exercises can shape your shoulder muscles and make them more flexible. Stand in a lunge position, step back with your right leg, bend your left knee slightly, and put your weight on your left leg. Hold a 1-2 kg dumbbell in each hand, with your palms facing each other, extend your arms forward in parallel, and then turn them over so that your elbows and fingers are facing outward. Be careful not to shrug your shoulders when doing this movement.

TIPS: Repeating the exercise multiple times is more effective than increasing the weight of the dumbbells. When your muscles begin to feel sore, flip your arms back to normal position and repeat the movement.

Arm exercises

This is a comprehensive strength exercise for the arms and shoulders. Stand in a lunge position, stepping back with your left leg and slightly bending your right knee. Grab both ends of the resistance rope with both hands, let your left arm hang naturally at your side, and use your right hand to pull one end of the resistance rope diagonally to the upper right until your arm is at the same height as your shoulder. Then slowly lower your right hand, return to the starting position, switch arms, and continue the above movements.

TIPS: Before starting the exercise, you should adjust the resistance rope to a length that suits you.

Neck exercises

Because people spend long hours in front of the computer, it is not easy for the neck muscles to be fully relaxed in general exercises. However, the following set of exercises can stretch and exercise the neck muscles and effectively relieve muscle tension.

Lie face down on a blanket with the tip of your nose on the ground, your feet straight, your arms extended forward, and your hands pulling a resistance rope tight. Lift your face slightly, raise your arms to lift the resistance rope to chin height, and then lower your arms. Note that the head and spine should be at the same height.

TIPS: After the exercise, put down the resistance rope, clasp your hands together, stretch them forward, and do relaxation exercises, which can also effectively stretch the ligaments.

Leg exercises

This set of jumping exercises is a great way to build endurance and coordination.

Stand still, take a step to the right, and then repeat the movement in the opposite direction. Then jump forward and backward once, being careful not to jump too large. After jumping for 20 seconds, you can speed up or slow down the jumping rhythm and change the jumping distance.

TIPS: Tightening your knees when jumping can increase the difficulty of the movement and achieve better results in the exercise. Bend your knees when you land to protect your knee joints from injury.

Chest exercises

The best way to exercise your chest muscles is push-ups.

Lie face down on your mat with your hands shoulder-width apart. Put your legs together, put your toes on the ground, use your hands and toes as a fulcrum to support your body. When your upper arm and forearm form a 90° angle and your upper arm is at the same height as your shoulder, raise your left leg. Keep your back straight and your eyes looking toward the ground while doing this movement.

TIPS: Don’t give up practicing just because you are not used to this movement. This set of movements is less likely to cause wrist injury.