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在家里健身,也可用现有的设备和家具做练习,但首先要检查这些代用器械是否牢固。 1.利用床铺代用垫子:可在床铺上做收腹举腿、仰卧起坐、俯卧撑、压脚腕、劈腿等活动。 2.利用门框代单杠:可在门框上做引体向上、收腹举腿等动作。 3.利用墙壁、窗台代用肋木:做些压腿、压肩、踢腿、靠墙倒立等练习。 4.利用椅子、板凳代平台:把脚放在椅子或板凳上做俯卧撑,增加俯卧撑的难度。初练者,也可手扶椅子和板凳做俯卧撑练习。 5.利用小空间地:做高抬腿、
Exercising at home can also be practiced with existing equipment and furniture, but first check if these surrogate devices are strong. 1. The use of bedding on the mat: abdomen in the bed to do leg lift, sit-ups, push-ups, crotch, cheating and other activities. 2. The use of door frame on behalf of the horizontal bar: do pull-ups on the door frame, abdomen lift legs and other actions. 3. The use of walls, windowsills Substitute ribs: Do some leg, shoulder pressure, kick, stand upside down and other exercises. 4. Using chairs, benches on behalf of the platform: Put your feet on the chair or bench to do push-ups, increasing the difficulty of push-ups. Beginners who can also do hand-push chairs and bench push-ups exercises. 5. Use of small space to: do high-legged,