Indoor exercise, exercise is a normal state, the most important thing is to step by step, stick to it, too much exercise is not easy to recover, too small to achieve the effect of fitness, then what other exercise methods can be done indoors? The content of this paper is the method of indoor exercise.
Indoor exercise 1 plate support
Exercise waist and abdominal muscles. Prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground. Pay attention to the elbow joint and shoulder joint to keep 90 degrees with the body.
Air bike
Lie flat on the bed, raise your legs and knees 90 degrees, and put your hands naturally. Kick one leg, straighten the instep, and kick the other foot, like riding a bike in the air. Can achieve the purpose of exercising the legs.
Abdominal rolling
Lie on your back, bend your knees and put your feet flat on the ground. Lift your body like sit-ups, but keep your lower back on the ground and concentrate on using abdominal strength.
The cat punched and kicked.
Put your feet together, open your arms, exhale, lift your right leg forward, and at the same time sweep your arms forward and shoulder-level, clamping like a cat stretching. Keep your back straight and then go back to your original position. Alternate left and right, you can thin belly.
Canoe twisting
Stand up straight, separate your feet, cross your hands tightly, exhale, turn your arms, shoulders and chest to the left, just like rowing a canoe, and lift your left knee to the right. Then inhale and return to the original position. Alternate left and right, you can stovepipe.
deep squat
Keep your legs shoulder height, squat down, keep your knees above your toes for 3 seconds, stand up, and then squat down. By stretching the muscles associated with the buttocks and the upper and lower parts, excess fat is consumed, and the body contour is improved, which is helpful for the training of leg and buttocks muscle strength.
Use dumbbells and tensioners to exercise.
Dumbbells and tensioners can be easily exercised indoors to achieve the purpose of exercising upper limb muscles and some waist and abdominal muscles. Practitioners should do what they can according to their own conditions to prevent muscle injury.
Physical therapy ball
Fitness ball can fully stretch your upper limbs, because the ball is easy to roll, and you can feel the full stretching of your arms, shoulders, back and sides with a little adjustment.
rope skipping
Skipping rope is a fitness exercise for all ages, which mainly exercises forearm muscles, leg muscles and ankle strength. If there is enough space, you can jump rope anytime and anywhere. Nine simple and easy-to-learn indoor exercise methods, such as flat support, aerial bicycle and belly rolling, can keep you in shape and gain health!
Indoor exercise method 2 1, squat
When doing this, separate your feet about shoulder width, put your hands behind your white neck or stretch horizontally, and then slowly squat down. The best time for the whole squat is 10 seconds to 30 seconds, and then stand up slowly.
Step 2 pull your legs back
When doing this action, stand in front of the table and put your left hand on the table to keep your body balanced. At this time, the left leg stands on one leg, the heel of the right foot is lifted back to the hip, and the right hand grasps the right foot, trying to keep the stretching feeling of the muscles in the front of the thigh for 20 seconds. Then switch to the other side and repeat the same action.
Step 3 Raise your arms alternately
When doing this action, first hold the dumbbell with both hands (if there is no dumbbell, use a water bottle filled with water), hold it high above your chest and straighten your arms. Then, slowly lower the left arm to the chest, resume the initial movement, and then change sides.
4. Indoor Fitness Triathlon
"Triathlon" is stretching exercise, aerobic exercise and anaerobic exercise. Do four eight beats per exercise, and three to six groups are appropriate every day. Stretching muscles and ligaments can do leg pulling, chest expanding and abdominal back exercises.
Aerobic exercise can try to lift your legs or walk with your legs high, or you can do in-situ bouncing with the help of a small mat. Anaerobic exercise can include squats, push-ups and sit-ups. Among them, girls can try italic push-ups, which means it is relatively difficult to hold the edge of the bed.