This thing that every family has is actually the best fitness equipment

As long as it is used scientifically and effectively, furniture is the best fitness equipment, saving you time and money. Here are some tips on how to do some fitness exercises using furniture.

Busy daily work life leaves me with no time to go to the gym. Nowadays, working people are very busy, and squeezing out some time to exercise has become a luxury. So many people want to change their fitness venue to home, but they have no fitness equipment and there is not enough space at home. In fact, as long as it is used scientifically and effectively, furniture is the best fitness equipment, which can save you time and money. Here are some tips on how to do some fitness exercises using furniture.

Scene 1: The Wall

What can help us may be a wall, a tall and sturdy wardrobe or a closed door.

Wall Touching: Stand with your feet together, raise your hands shoulder-width apart and place them on the wall, with your body forming a 45-degree angle with the wall. Slowly move your upper body towards the wall, spread your shoulders apart, and gradually press your arms against the wall. You may feel soreness in your shoulders during the movement, so practice moderately according to your personal situation.

Duration: 1 minute.

Effectiveness: Enhance the flexibility of the upper body and exercise the shoulder joints, abdomen and lower back.

Scene 2: Sofa

Apart from the bed, we spend most of our time lying on the sofa reading, watching TV, chatting, and taking naps. This is a place where we are most lazy and can also be used to move around.

Lie flat: Lie flat on the sofa with your legs bent and your feet flat. Lift your left leg, hold your left ankle with both hands, and stretch your left leg as hard as you can. If you have good flexibility, you can pull your left leg parallel to your body. Practice appropriately according to your personal situation.

Duration: 1 minute.

Effectiveness: Can exercise thighs, calves, ankles and abdomen.

Lie on your back: Lie flat on the ground in front of the sofa, with your calves flat on the sofa and your arms stretched forward. Use your hips as the axis, use the strength of your abdominal muscles to lift your body, and reach your arms forward to reach your feet, repeat.

Duration: 1 minute.

Effectiveness: Exercise the abdomen.

Back leaning: Sit on the floor at the corner of the sofa, with your back against the sofa, your arms comfortably supported on the sofa, your knees bent, your calves straightened, and your toes touching the ground. Keep your back tight, knees straight, and toes pointed upward. You can also do it while sitting on the sofa.

Duration: 1 minute.

Effective points: Tighten the abdomen and stretch the knee joints.

Scene 3: The Bed

We spend one third of our lives in bed, and in addition to sleeping, we can also exercise with our dear bed.

Making the bed: What movements did you use to make your bed? Now try this: bend your upper body over the bed and slowly stroke your arms in breaststroke on the bed, stretching your upper limbs as much as possible.

Time: 30 times in 1 minute, take a deep breath during the movement.

Effectiveness Points: Stretches shoulders and upper arms.

Lying on your side: Stand sideways at the edge of the bed, keeping a distance of 20 cm from the bed, cross your left and right legs, use your hip joint as the axis, lie on your upper body sideways on the bed, and stretch your arms as far as possible to your ears. Alternate between left and right sides.

Duration: 1 minute.

Effectiveness point: stretches the external oblique muscles to create a slim waist effect.

Pushing the bed: Before pushing, make sure you cannot push the bed at all. Then start: support the edge of the bed with both hands, put your legs together, use the hip joint as the axis, make the upper and lower body at right angles, move the center of gravity forward, and make small lunges with your legs, alternating between left and right legs.

Duration: 1 minute. (The "push bed" style can be strengthened alone, 20 to 30 times per set, repeated 2 to 3 sets, to create a perfect lower body line.)

Effectiveness: stretches the thigh muscles, lifts the hips, and lengthens the calf muscles.

Lie flat: Lie flat on the bed with your upper body, buttocks outside the edge of the bed, legs lifted and stretched out, feet against the wall (or placed on a support such as a chair, at the same height as the bed), exhale, straighten your legs, use your abdominal muscles, tighten your buttocks, inhale, and relax.

Duration: 1 minute.

Effective Points: Tightens thigh, buttocks and abdominal muscles.