There are four "fitness tools" hidden at home, so you can say goodbye to the gym

You don’t have to go to the gym to exercise, you can do it at home. An American website recently published an article summarizing 4 kinds of "fitness props" that can be used at home, which can help you exercise easily while saving money.

Prop 1: Sofa

Shoulder and hip support. Lie on the sofa with your back, feet flat on the ground, arms relaxed, face always looking up, use your thighs to squeeze the gluteus maximus to lift your body into a straight line. Hold for 10 seconds, return to the original position and repeat the movement.

Single-leg squat. Stand half a meter away from the sofa with your back facing away, and put one foot on the edge of the sofa. Keep your shoulders relaxed and your chest up. Bend your knee and lower your body until your other leg is parallel to the ground. Pause for 10 seconds, then repeat.

Prop 2: Chair

Calf raise exercise. Stand up straight next to a chair, holding the back of the chair with one hand; push with your heels to lift your feet off the ground. Repeat 10 times.

Lunge. Stand up straight, with your feet shoulder-width apart. Hold onto a chair with one hand for balance. Take a big step forward with one foot into a lunge, with the thigh of your front leg parallel to the ground. Hold for 1 minute and then repeat with the other leg.

Prop 3: Wall

Timed squats. Stand up straight with your legs shoulder-width apart and your back against a wall; bend your knees and slowly squat down, maintaining a half-squat position, and stand up after 1 minute. It should be noted that when doing this movement, your back should always be close to the wall.

Climb up and down. Maintain a push-up position on the bed or on the ground with your body in a straight line; move your feet to the wall and climb up from the bottom; when you reach a certain height, move from the top down. Repeat this action 3 to 5 times.

Prop 4: Bed

Raise your legs high. Lie on the bed with your legs extended over the edge; straighten your legs and lift them up so that your body is in an L shape; while lifting your head, keep your legs straight and slowly lower your legs to the edge of the bed. Repeat this action 10 times.

In addition, the stairwell is also a good place to exercise. You can go up and down stairs quickly and do sprint runs while controlling your speed and maintaining your body balance. Teenagers with good physical fitness can try to take two steps at a time. However, this exercise is not recommended for the elderly.

Benefits of Fitness

1. Change your mood

Fitness can make you feel better. The endorphins secreted in the brain can make us feel happy, release anxiety and stress, and make us feel happier and more relaxed!

2. Helps you sleep

Fitness can help us sleep better. The latest research from the National Sleep Foundation shows that no matter whether you exercise in the morning, noon or evening, 67% of people who have the habit of fitness have better sleep quality late at night than those who do not have the habit of fitness!

3. Improve memory

We all hope that we have a better memory to deal with work problems or exams. The latest research published in the journal Behavioral Brain Research shows that aerobic exercise can increase the amount of memory-related hormones in the blood!

4. Increase creativity

Dr. Sandra B. Chapman from the University of Texas published a study in the latest issue of Frontiers in Aging Neuroscience, which confirmed that people aged 57-75 had significantly more oxygen in their brain blood after doing aerobic exercise (jogging, cycling) three times a week for one hour each time for a total of 12 weeks, and their performance in cognitive and creative tests was also better!

5. Reduce cancer

The exact mechanism by which exercise reduces cancer risk is not clear at present, but statistics from the National Cancer Institute (National Cancer Institute) show that people who exercise regularly have a lower risk of cancer!

6. Increase vitality

Exercising 2-3 times a week can increase your physical strength by 20% and reduce fatigue by 65%. The reason is that fitness improves our metabolism and strengthens our physical fitness, and increases the secretion of dopamine in the brain, which can make us feel less tired!

7. More confident

When you find that your figure has become better, or that you have become stronger, you will naturally exude a kind of confident beauty!

8. Not prone to catching cold

The exact mechanism by which people who exercise are less likely to catch a cold is not clear at present, but the latest research published in the British Journal of Sports Medicine pointed out that people who exercise more than five times a week are 46% less likely to catch a cold than those who exercise once or do not exercise. In addition, people who exercise regularly have 41% fewer days of symptoms after a cold, and the severity of symptoms is reduced by 32%-40%. Researchers speculate that exercise may help improve the body's immune system!

9. Helps with work performance

Last year, a survey report on 19,803 office workers showed that those who have fitness habits perform 50% better in creativity, presentation skills, and productivity than their colleagues who do not. The research results were published in the journal Population Health Management. Therefore, starting this year, more and more companies in the United States have attached gyms for employees to use!