Indoor sports for two people
Do you know what indoor sports are suitable for two people? Often we feel that it is more fun and happy to exercise together, so what indoor sports are suitable for two people to do together? I have collected and organized the relevant information about indoor sports for two people, take a look.
Indoor sports for two people Part 1
Shooting sports
People who like sports usually like shooting. Because it can exercise their patience as well as test their eyesight.
HIIT
Highly difficult exercise will make people more active to exercise, hiit brings a lot of fun to people who love sports.
Sit-ups
It's simple, fast and efficient, and the results can be seen with the naked eye.
Wing Chun or Tai Chi
In addition to jogging and walking, older people can also practice slow-motion Wing Chun or Tai Chi.
Yoga
There are many ways to do indoor yoga, as long as you find the right one for your system. To exercise can be, recommended fat-burning yoga.
Playing Pool
Pool is a game that tests one's stamina and skill, and if you play it well, you can get praises and recognition from others while winning success.
Indoor sports for two people Part 2Indoor sports that can be used instead of running are jumping in place, skipping rope, dancing, climbing stairs, swinging hula hoops and dynamic cycling.
1, in situ jump
In situ jumping includes jumping rope and not using the rope, are the same as jogging aerobic exercise, but also can exercise the heart and lungs. But to achieve the effect of weight loss must be jumped continuously for more than 25 minutes, because the human body to do aerobic exercise continuously for 25 minutes will start to consume fat.
2, jumping rope
Rope skipping is a recreational program that we have been doing since we were young, and it is also a very effective weight loss exercise. Rope skipping consumes a lot of calories, usually at home about 30 minutes of exercise can be.
3, dance
We all know that girls who have been dancing since childhood tend to have a very good body, but also very temperament. If you're like me and haven't learned to dance, don't worry, it's not too late to start. You can buy some simple dance CDs and learn to dance as you go. It's not about competition, it's about exercise and fat burning. Just need to insist on jumping every day for a period of time, slowly can be thin, to achieve the effect of weight loss, and your temperament will also be practiced out oh!
4, climbing stairs
If you live to not very high, then try to climb the stairs. This kind of weight loss exercise on the legs of more obese friends weight loss effect is better, you know climbing stairs to consume calories is amazing, and back and forth climbing stairs, but also can increase the cardiorespiratory function, on the human body health benefits have a lot.
5, shake the hula hoop
shake the hula hoop for the thin belly effect is excellent, you can watch TV while shaking, in the movement at the same time will not miss the latest TV series, the most suitable for the home girl weight loss and slimming. If you want to be a part of the world's largest and most popular movie industry, you need to be a part of the world's largest and most popular movie industry, and you need to be a part of the world's largest and most popular movie industry.
6, dynamic cycling
The body used in dynamic cycling is designed according to ergonomics, available for different heights and weights of people to choose at will, the safety of footwear is always fixed in the stirrups, which effectively improves the safety of the movement. Let the gym goers in the happy movement effectively strengthen the muscle endurance and cardiopulmonary functioning, and in the exercise of endurance at the same time, will burn a lot of fat, to achieve the purpose of weight loss.
Indoor sports for two people Part 3Bicycle or Dynamic Cycling
Through two consecutive weeks of high-intensity interval training on the bike, it can improve the runner's 3K performance by about 3%. This type of exercise improves a runner's aerobic metabolism, which is the ability to draw energy from carbohydrates, which translates into faster speeds.
High-intensity running interval training can do the same thing, but cycling reduces the stress on the joints in the ankles, knees, hips, and other areas.
Start with a 3-minute warm-up at an easy pace, then increase the resistance to feel like you're climbing a mountain, no matter how steep, and you have to straighten up. Stomp quickly for 10 seconds with all your strength, then slow down. Rest periods can be between 30-80 seconds. Just do six consecutive sets for each workout.
Running in water
Running in water is best suited when there is an injury or when you feel tired. Studies have shown that running in deep water and running on a treadmill are nearly equal in terms of heart rate and energy expenditure. Since water is 800 times denser than air, running in water works more muscle groups than running on land.
Almost any running workout performed on land can be performed in water. For example, on land you can run 8 repetitions of 800 meters with 4 minutes of rest each time. In the water, you can do eight 4-minute runs with a 2-minute break. When running in the water, you can use a buoyancy belt to keep your body vertical, just like running on land.
Enhanced Training
One study says that six weeks of enhanced training can help runners increase their speed by 4%. Things like box jumps and jumping squats are among the training methods that work well to build a runner's explosive power. With augmented training, runners can lift their legs faster and naturally run faster.
Before performing the augmented training, the first thing to do is to warm up and get the muscles into a working condition so that they can better absorb the stress of the high-intensity training. Then successive single-legged jumps, hand-held fitness ball jumps, push-ups, flexion and extension leg jumps, legs before and after the back and forth to change and other actions. Each action lasts 20 seconds, all actions are done counting a group, do a group after resting for 2 minutes, and then do another group.
Squatting
What is squatting? As the name suggests, it's a constant squatting exercise. It's not difficult to do: hands on the waist, feet and shoulder width, eyes flat, knees slowly squatting, heels off the ground, the center of gravity fell on the toes, squatting at the same time in the mouth read "Ha", the belly of the turbulence out of the mouth; rise up to inhale, imagine that they have been to the fresh air inhalation of the Dantian.
This fitness exercise should not be fast, the action is repeated, middle-aged and elderly people can be slower, or you can take a half-squat posture. Practice 2 to 3 times a day, each time about 30 times, as long as the practice of a week, that is, visible results.
Shaking fitness
Shaking exercise can be carried out at home on the bed or on the floor. Before the exercise, drink a glass of cold water, then lie on your back on the bed (or on the floor), pay attention to the pillow does not have to be too high, put your hands, feet naturally flat. After about a minute of stillness, hands slowly raised upward, followed by feet up, limbs and body to form a 90-degree angle. Then the limbs at the same time gently shaking, about 3 to 5 minutes each time, morning and evening each time. This trembling exercise can promote blood circulation, for headaches, high blood pressure, heart disease, gastrointestinal diseases and back pain and other diseases have a certain role in helping.