codoon private coach classroom home is the warmest gym

Smog + cold winter is the biggest concern for all fitness enthusiasts. When it's cold, you don't want to exercise outdoors; when it's smoggy, you don't dare to go outside. Actually, none of this matters. As long as you want to exercise, you can easily work out at home. Next, we recommend a few exercises suitable for doing at home during winter smog days. Each move is very simple, and as long as you stick with it, you can still get a good workout!

PS: Dear winter fans, if you also want to turn your home into the warmest gym during the cold winter, or if you happen to encounter fitness problems, leave a message with your issues, and Coach Yang will provide the most professional answers!

1. Push-ups

Key points:Hands directly below the shoulders, body in a plank position, elbows slightly less than 90º when lowering, head in line with the spine.

Target areas:Mainly works the pectoral muscles and triceps.

Intensity:20-30 reps per set, 3-5 sets per day.

2. Plank

Key points:Elbows directly below the shoulders, elbows shoulder-width apart, body in a plank position, whole body tight, head in line with the spine.

Target areas: Planking is an important way to work the transverse abdominis, shaping the waist, abdomen, and buttocks, maintaining scapular balance, and creating an attractive back line.

Intensity: Hold for 1-2 minutes each time, 2-4 sets per day.

3. Lunge

Key points: Separate the front and back legs by about the length of one leg, torso upright, body vertically downward, front and back legs each bent at 90º.

Target areas: Lunges can work the gluteus maximus and quadriceps, helping to slim the legs and lift the buttocks.

Intensity: 8-12 reps per set, 3-5 sets per day.

4. Squats:

Key points:Keep your back straight, lower legs parallel to your back, knees in line with your toes. Tighten your shoulder blades, and lower your hips slightly below the knee joint.

Target areas: Squats can fully activate the muscles around the hip joint, working the adductor muscles and gluteus maximus, and also lifting the buttocks.

Intensity: 8-12 reps per set, 3-5 sets per day.

5. Frog jumps

Key points: Squat to the lowest point, lower limbs fully contracted, start jumping up and down, fully tighten the back (scapula, erector spinae, latissimus dorsi), with a range of about 10 cm.

Target areas: Exercises the thigh muscles and hip joint strength, effectively enhancing leg strength and working the rectus femoris.

Intensity: 8-12 reps per set, 3-5 sets per day.

The above 5 exercises allow you to easily work out at home during winter smog days!

Author Yang Fan: A well-known fitness coach in China