Home fitness copywriting

You don’t need to buy thousands of pieces of equipment, or force yourself to scrape together just one hour a day. As long as you can find low-start-up cost actions that suit your lifestyle, even if you only practice for 10 minutes each time, the effect will be much greater than if you only go three times with an annual pass.

The first pitfall for most people when they first get into home fitness is to fill up the ritual: non-slip yoga mats, adjustable dumbbells, folding rowing machines, and silent fascia guns. They spend thousands of dollars and spend thousands of dollars. In the end, after less than a week of training, all the equipment has become a clothes rack. My own folding rowing machine, which I bought for 1800, now has four coats and two pairs of jeans piled on it. The last time I used it was during Double Eleven last year.

Of course, it doesn’t mean that buying equipment at home is useless. There is no unified answer to this matter. Two friends around me who take completely different routes are both practicing quite well. Liu, who works in back-end development, is a hard-core strength enthusiast. Last year, he directly transformed the 1.8-meter space on the balcony into a mini strength area, with a squat rack, an adjustable bench press, and a 100-kg barbell. He practiced compound movements for 40 minutes every day when he got home from get off work. The three major statistics were better than those of many people who go to the gym every day. According to his words, "You don't have to compete with others for equipment, and you don't have to spend half an hour on the road. It's much more efficient to practice at home." Another best friend who works in operations, Xiaoxia, didn’t even buy a yoga mat, so she relied on sofas and dining chairs as assistants. She did 15 box squats between making milk tea and waiting for the water to boil, and did 20 kneeling push-ups during TV drama commercials. She even stood on one leg to do core exercises while brushing her teeth. Now her body fat rate is 21%, and her waistcoat line is very obvious. She often said, "I don't want to play games. Why do I need such professional equipment? I can make money if I can squeeze in a few moves." Two completely different models, no one is right or wrong, the one that suits you is the best.

Speaking of which, we have to ask the most controversial question: Is home fitness useful? I can say objectively that it depends on your training foundation and goals. If you are a novice with no exercise foundation, and your goal is to lose fat, get in shape, and improve your sub-health status due to back pain, then staying at home is completely sufficient and even more efficient - I made an introductory plan for my cousin who works in the office every day two years ago, and I just relied on bodyweight exercises plus two Using a 2L bottle of mineral water as dumbbells, she practiced 4 times a week for 30 minutes each time. In three months, she lost 11 pounds, her waist was no longer sore, and her sleeves were even tighter. This is the advantage of the novice bonus period. As long as the movements are standard, no matter where you practice, the stimulation will be effective. But if you have more than one year of systematic training experience, and your goal is to improve strength and compete in competitions, then there are indeed limitations at home. Unless you are willing to spend money on heavy weight equipment, it is indeed difficult to provide enough progressive overload with body weight and light weight. This is also an objective fact. There is no need to boast that home fitness is omnipotent.

Oh, by the way, there is another pitfall that I must mention. Don’t blindly follow the internet celebrity programs such as “Slim Belly in 7 Days” and “Build a Vest Line in 3 Days”. Last year, I followed the high-intensity crunch combination for three days. As I already had lumbar muscle strain, I had a lumbar protrusion and had to lie down for half a month. Everyone's body foundation is different. If your knees are not good, don't do high-intensity jumping exercises. Instead, just squat against the wall or sit and kick your legs. If your waist is not good, start with core stabilizing exercises such as cat-cow pose and dead bug. Don't injure yourself in the pursuit of pursuit. The gains outweigh the losses. If your door is not made of solid wood, don’t buy the kind of pull-up bar that hangs on the door frame. I have stepped on this trap before and almost fell off the door and the bar after using it twice. It is too dangerous.

My current home fitness habits are very casual. When I get home from get off work, I change into comfortable quick-drying clothes, sit on the floor and do 20 cat-cow poses to relax my waist, and then go to cook. Sometimes I work overtime until after 10 o'clock and I don't have the energy to move at all. I just stand and do 30 calf raises while watching a variety show, or lean against the wall and do silent squats for 1 minute. I don't make up for it, as long as I can move. Before, I always felt that if I didn’t practice for an hour, it would be in vain. Now I understand that the most useless thing about fitness is perfectionism. Even if you only do 10 squats every day for half a year, it will be much better than practicing for two hours on a whim and then taking a month off.

Anyway, whether you are at home or going to the gym, the essence is to make your body more comfortable. Don't be bound by any rules of "where you must go to practice and how long you must practice." Just move a few times when you want to move, and that's fine.