我该怎么在家偷偷锻炼？

Nicholas Chen
Interesting question.
I used to be a workout addict (or gym addict, somemight say) and that resulted in unhappiness within my family members. More often than not, my rigorous, time-consuming workout schedules would clash with our family time and in turn, irritate them.
One day, it heated up to the point where the silent volcano finally erupted. I won’t share with you the severity of the repercussion, but it was bad. So bad that a gym freak like myself, had to stop working out for weeks, months, and don’t even get me started on the withdrawal symptoms.
So I had no choice but to workout secretly, when no one was watching.
I would wake up very early, like around 4–5 am, and do my sets.
Benefits of exercising/working out really early in the morning:
You will very rarely have your workout schedule clash with others.
You will feel much more energized throughout the day. (More focused, more apt)
You don’t have to worry about working out for the rest of the day.
So these are just my plan. Plan out a good workout session to fit in that early time frx, and you’re all set.
Hope I helped.

有趣的问题。
我曾经是一个锻炼成瘾者（也有人可能会说是健身成瘾者），这导致我的家人不怎么高兴。通常情况下，我严格、耗时的锻炼计划会与我们的家庭时间发生冲突，进而激怒他们。
终于有一天，无声的火山升温到了终于爆发的地步。我不会与你分享影响的严重程度，但它非常糟糕、太糟糕了，像我这样的健身房怪胎不得不停止锻炼数周，数月，甚至没有让我开始出现戒断症状。
所以我只好在没人看的情况下偷偷锻炼。
我会很早起床，比如凌晨 4-5 点左右，然后做我的组。
一大早锻炼/锻炼的好处：
您的锻炼计划很少会与其他人发生冲突。
你会一整天都感觉精力充沛。（更专注，更贴切）
你不必担心一天剩下的时间锻炼。
所以这些只是我的计划。计划一个很好的锻炼课程以适应那个早起的时间框架，你就准备好了。
希望我对你有所帮助。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Anonymous
For years I worked out at home secretly, and often I still do, though I am a bit more open about it now. My reasons for it were complex, but included a fear that other household members would be made uncomfortable.
When others are home, it's a bit harder. But it's not too hard to quietly sneak in a set of pushups, situps or body weight squats when you go in the bedroom to change or the bathroom before getting in the shower. (Now I prefer a cheap wheel to situps. It's easier on the back and gets the workout done much quicker. )
I always did the exercises very strictly and added difficulty rather than volume to keep them quick and quiet. For example, I quickly changed to pushups up on my knuckles going chest to the floor. I transition from squats to pistol squats (though started those I had a few noisy wipeouts, so be careful.) I found it pretty easy to sneak in 20 reps here and there, and tried to do at least one set on one exercise every day.
If what you are looking for is simply a moderate improvement in fitness level, or to maintain, this program worked fairly well. It's not going to make you a Mr. Olympia or World's Strongest Man contender, but it is amazing how much difference it makes to your strength and appearance to go from couch potato to secret workout ninja.
It's been 15 years since I did that regularly, though I still prefer to work out in private and mostly not publicize it. Now that I have kids I decided that I should be a little more public about it in an effort to set a good example, and I do sometimes do it in front of them, or with them if they'll participate.
I did once come clean at a get together with a bunch of old friends when one asked “who has a secret vice.” It turns out most of them didn't find it as interesting as booze or chocolate, and I did face a little ridicule, so maybe secret is the way to go.

这么多年来，我一直在家里秘密锻炼，而且我经常这样做，尽管我现在对此更加开放了。我这样做的原因很复杂，包括担心其他家庭成员会感到不舒服。
当其他人在家时，这有点困难。但是，当你去卧室更衣或洗澡前去洗手间时，悄悄地做一组俯卧撑、仰卧起坐或体重深蹲并不太难。（现在我更喜欢便宜的健身轮而不是仰卧起坐。它在背部更容易，锻炼完成得更快。）
我总是非常严格地做练习，并增加难度而不是音量，以保持它们的快速和安静。例如，我很快就变成了用指关节做俯卧撑，胸部着地。我从深蹲过渡到手枪深蹲（虽然一开始我有一些吵闹的失败，所以要小心。）我发现在这里和那里潜入 20 次很容易，并尝试每天至少做一组练习.
如果您正在寻找的只是体能水平的适度提高或保持，该计划的效果相当不错。它不会让你成为奥林匹亚先生或世界最强男人的竞争者，但令人惊讶的是，从窝在沙发里土豆到秘密锻炼的忍者对你的力量和外表有多大的影响。
自从我经常这样做已经 15 年了，尽管我仍然更喜欢私下锻炼，而且大多不公开。现在我有了孩子，我决定我应该多公开一点，努力树立一个好榜样，有时我会在他们面前这样做，或者如果他们愿意的话，我会和他们一起做。
有一次，当有人问“谁有秘密恶习”时，我和一群老朋友聚会时坦白了。事实证明，他们中的大多数人并不觉得它像酒或巧克力那样有趣，而且我确实遇到了一些嘲笑，所以也许秘密是要走的路。

Dave Herrington
I’m not sure why you want to hide this and it would be very interesting to know your motivation. As to your question, Ryan Long had a great suggestion and so did anonymous after him especially the parts about body weight exercises because that’s about all you’re going to be able to do unless you can hide some dumbbells, you could do some curls with laundry detergent containers stuff like that. As un-glamorous as they are sit ups and push ups are still good exercises and body weight squats.

我不确定你为什么要隐藏这个，知道你的动机会很有趣。至于你的问题，Ryan Long 提出了一个很好的建议，在他之后也匿名了，特别是关于体重锻炼的部分，因为这就是你所能做的一切，除非你能隐藏一些哑铃，你也可以做一些卷发洗衣粉容器之类的东西。仰卧起坐和俯卧撑虽然没有魅力，但仍然是很好的练习和体重深蹲。

BSFE
What do you mean secretly? Who is it you don’t want to notice?

偷偷摸摸是什么意思？有谁是你不想注意到的吗？

Anonymous
I mean that my family must not see or hear me

我的意思是（希望）我的家人不要看到或听到我

BSFE
Ok, then do airsquats and pushups

明白了，那你可以做深蹲和俯卧撑练习

Lucas Poh
The best way to workout at home secretly, is none other than to lock yourself in your own bedroom and do your workouts.Definitely, you would also want to minimize the amount of sound you produce as much as possible.
Thus, resistance training is the best type of workout for you to do at home secretly.
Here are a few workouts you can do at home:
Push-ups
Dumbbell Uppercuts
Alternating KettleBell Lunges (With Pass-through)
Squats
Dumbbell Bicep Curls

在家秘密锻炼的最佳方式莫过于将自己锁在自己的卧室里锻炼身体。当然，您还希望尽可能地减少产生的声音量。
因此，阻力训练是您在家秘密进行的最佳锻炼方式。
以下是一些可以在家里进行的锻炼：
俯卧撑
哑铃上勾拳
交替壶铃弓步（带直通）
深蹲
哑铃二头肌弯举

Jesse Rosenthal
As some others have said, you can try going into a room and locking the door. You can schedule your workouts for times that no one else is home.

正如其他人所说，您可以尝试进入房间并锁上门。您可以在没有其他人在家的时间安排锻炼。

Manpreet Kaur
Working out secretly always shock the world with results. If you want to do workout at home secretly, go for squats, thrusts, pushups and rope jumps. These four exercises includes full body workout which will transform your body overall.
Don’t forget to eat healthy food if you are doing workout. It will give you more strength and will ignite your goal for which you are starting doing workouts.

偷偷锻炼的结果总是让世界震惊。如果你想在家里偷偷锻炼，那就去深蹲、推举、俯卧撑和跳绳. 这四个练习包括全身锻炼，这将改变你的身体整体。
如果你正在锻炼，不要忘记吃健康的食物。它会给你更多的力量，并点燃你开始锻炼的目标。

Alex Bobby
Why do you want to work out secretly… Its not bad thing to hide…

为什么要偷偷锻炼……藏起来也不错……

Kangkan Panging
Try 7 minutes app.

可以尝试一下下载个 7 分钟的应用程序。