8 ways you can exercise at home without any equipment
导读：天天在家里宅着，除了无聊烦闷之外，你是否发现自己的肚腩也越来越大了？如何才能甩掉赘肉保持好身材呢？这里推荐8种非常适合在家进行的健身运动，而且都不需要健身器材，更棒的是，你甚至在看电视的时候也能做！
1. Walking
An effective walking workout at home will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
2. Jumping Jacks
These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
3. Pushups
These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
4. Leg Lifts
These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
5. Crunches
The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
6. Jogging In Place
Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
7. Squats
These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
8. Light Weight Lifting
No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
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英语小贴士小讲堂ZHIMI CLASS
1.tone up 使更结实
原文：An effective walking workout at home will help to tone up your legs, while getting some low impact aerobic exercise as well.
例句：Massage will help to tone up loose skin under the chin.
按摩有助于使下巴下松弛的皮肤结实起来。
2. warm up 热身运动
原文：They are also great cardio exercises, and good for warming up, too.
例句：In an hour the drivers will be warming up for the main event.
一小时后车手们要为主要赛事做热身运动。
3.laundry detergent 洗衣粉
原文：You can use milk jugs, laundry detergent bottles or even water jugs.
例句：One box of laundry detergent can last six months.
一盒洗衣粉可以使用六个月。
彩蛋
1.在家锻炼身体要注意些什么？
一、穿对装备一般人会选择在下班或休假时间做运动，所以会穿着很休闲。但因衣服不透气，常常会挥汗如雨，很不舒服，甚至无法伸展。因此即便是在家里运动，也一定要穿运动服，穿运动鞋。同时，因为地板、地砖的止滑、缓冲力差，所以当地板运动比较多时，铺上瑜伽垫具有稳定作用，能够降低运动伤害。二、锻炼前应做好热身运动锻炼前应做些伸展运动，做好充分的热身活动，热身活动不仅可以增加关节活动度，还可以减少运动中发生损伤的风险。热身时长通常为5至10分钟。三、饭后不宜马上运动，剧烈运动后不宜马上进食饭后马上进行激烈运动，可使正在参与胃肠部消化的血液，流向运动的肌肉等器官，因而消化、吸收机能会处于抑制状态。还可因为胃肠的震动和肠系膜的牵扯而引起腹痛和不适感；此外，运动时交感神经兴奋，肾上腺素的分泌大大增加，这也可以使胃肠道的蠕动减弱，使消化腺的分泌减少。如果激烈运动后，马上进食也会导致食欲不振、消化不良等症状。一般来说，运动后半小时或更长时间的休息，再进餐比较合适。
