22 small moves of indoor fitness exercise
1, stand upright with your legs together, hold the back of the chair, and then lift your left calf backward and upward, and feel the muscles on the back of your thigh exert force. Group 3 repeats this action 20 times.
2. Lie flat on the floor with your back close to the floor. Lift your legs together and make a 90-degree angle with your upper body. Then spread your legs to the maximum and close them. Group 3 repeats this action 30 times.
3. Sit on the floor with your hands behind your body and your upper body leaning back slightly. Bend your legs, put a ball between your knees, squeeze inward hard until you are exhausted, and then let go. Repeat this action 20 times.
4, tiptoe, stay at the highest point for 2 seconds, feel the calf muscles, and then put it down. Repeat this action for 3 groups of 30 times. After that, you must massage your calf and do stretching exercises.
5, upright, legs apart and shoulder width. Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest). Then squat down until your thighs are parallel to the ground. Group 3 repeats this action 20 times.
6, upright, right foot in front, left foot in the back. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. Repeat 3 groups 20 times on each side.
7. Lie on your side on the floor with your left hand supporting your head and your right hand on the floor in front of your chest. Bend your right leg and knee, straighten your left leg, lift it up and put it down. Please straighten your toes when doing this. Repeat 3 groups 20 times on each side.
8. Lie flat on the ground with your knees bent and your feet on the ground. Then the hips stand up to the maximum (preferably until the waist and thighs are in line) and then fall back. Group 3 repeats this action 20 times.
9. Lie on your side on the floor with your knees at a 90-degree angle to your upper body. Lift your thighs and then put them down, making sure that your feet are always in contact. Group 2 repeats this action 30 times.
10. Kneel on the floor and support yourself with elbows and knees. Please pay attention to keep your back straight. Then lift your right foot backwards and upwards and retract it. Repeat this action for 20 times in 2 groups on each leg.
1 1. land on all fours and support your body with your palms and knees. Then lift your right hand and left leg at the same time to make them in a straight line, and repeat this action on the other side. Repeat 2 groups 20 times on each side.
12, standing or sitting, holding a dumbbell (3 * 5kg) in your right hand. Bend your right hand behind your head, droop as much as possible, and then pull it up. Repeat this action for 2 groups, each group 10 times. Rotate left and right.
13. Stand and keep your back straight. Hold the dumbbell with both hands and repeat three groups of lifting movements, 20 times in each group. When lifting, you should move slowly, and focus on the forearm muscles to have a good effect.
14, birds. Stand with feet slightly apart. Hold the dumbbell with both hands, slowly lift it to shoulder level, and then put it down. Repeat this action for 2 groups, each group 15 times.
15, hold the bell. Stand with feet slightly apart. Hold the bell with both hands, and pay attention to the palms facing forward. Lift and put down. Repeat this action for 2 groups, each group 15 times.
16, stand with your legs together, cross your hands behind your head, or spread them horizontally. Lean forward and come back. Group 3 repeats this action 20 times.
17, legs shoulder width apart, knees bent. Hold your chest forward, press your left hand on your knees, hold the dumbbell in the direction of your toes with your right hand as long as possible, and then pull back your hips with the strength of your back. Be careful not to bend your arm. Please control the speed. This action is repeated for 2 groups 15 times.
18, sitting on the ground, legs crossed. Hold a ball with both hands (you can also hold it with both hands), and pay attention to make your forearm parallel to the ground. Pinch the ball with both hands and feel the chest force. Please press and hold 12 second, and then release. Group 2 repeats this action 20 times.
19, lie flat on the aerobic steps with your head, back and ass on the board. Pull your thighs to your chest and cross your ankles. Hold the dumbbell in both hands and straighten it up, then slowly fall back to the back of your head, inhale when falling, and exhale when lifting. Please be sure to control the speed, if it is too fast, you can't exercise the chest muscles. Repeat this action for 3 groups 10 times.
20. Hold a dumbbell in each hand, palms forward, and joints. Extend the dumbbells to the sides of the chest, higher than the body. Pay attention to keep your wrist straight and in line with your hand. The elbow should be directly below the ladder stool.
2 1, the dumbbell extends vertically upwards, and the arms are fully extended, in line with the wrist, elbow and shoulder. Count to two, exhale when lifting dumbbells, count after lifting, and insist. Then count to four, put down the dumbbell and return to the original position, and inhale. This action is repeated for 2 groups 10 times.
22. Lie flat on the floor and lift your legs up at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. Repeat the two groups, each group 25 ~ 30 times.
How to exercise indoors?
1. Hold your chest with your arms crossed, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture, and lie on your back. When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
2. Put a small bench or a bundle of newspapers on the floor, with a height of about 30cm. First put your right foot on the bench, your left foot on the ground, and then both feet jump at the same time. Switch places-left foot stool, right foot on the ground, so alternate, do it 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
3, push-ups this action is different between men and women,/kloc-women and children under 0/0, knees on the ground, legs tilted, head to knees straight, palms flat, fingers forward, support the ground under the shoulders, palm distance and shoulder width. Then touch the ground with your chest and hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
4. Take off your shoes and socks, sit on the floor, straighten your legs forward, put them flat and close together, separate your heels 13 cm, put your feet against the wall, stretch your hands forward, and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Please stand up straight, put your legs together, and then pull your left ankle with your left hand to make it as close to your hips as possible. Keep this position for 30 seconds, and then change your other leg. Stretching the legs is very important, which can prevent the legs from getting thicker after exercise and make the legs smooth.
Please sit on the floor with your feet together and your knees open. Keep your upper body straight and raise your hands horizontally forward. Then sit back on your hips. Group 3 repeats this action 20 times.
7. Sit on the floor with your legs together and straight. Put your hands behind your hips, and when you inhale, your body will rise in a straight line. Keep this posture for as long as possible. You can obviously feel the muscles of your hips exerting force. Slowly return to the sitting position and exhale. Group 2 repeats this action 20 times.
8. Lie on your side on the floor, support your upper body with your elbows and bend your calves. The upward leg is straight and forms a 90-degree angle with the body. Then lift it up and put it down, and repeat 2 groups 20 times on each side.
9. Sit in a chair, put your hands on your hips, then use your arms to move your hips to the ground and then lift them to the chair surface. Repeat the action in 2 groups, 20 times in each group.
10 Please lie flat on the floor with your abdomen close to the ground. Put your hands behind your head, gently raise your head and let your chest leave the ground. Be careful not to push too hard. Then fall back, please control the speed. Repeat this action for 2 groups 15 times.
1 1. Stand with your legs apart and your knees bent. The chest leans forward, but the back is always straight. Hold the dumbbell with both hands, lift it horizontally to both sides, and feel the force of the back muscles. Group 2 repeats this action 20 times.
12, lying flat on the ground, legs apart, knees bent. Then use the strength of arms and feet to support the body, and the back, hips and thighs are all in a line from the ground. Keep this posture, straighten your right calf up, and then fall back. Please pay attention to the tension of the back muscles during the action. This action is repeated 5 times on each side.
13, standing, feet apart than shoulders wide, arms open horizontally. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, each group 10 times.
Stand with your feet apart. Holding a fitness stick in both hands and carrying it on your shoulders. If you don't have a fitness stick, you can cross your hands, put them flat on your chest, keep your back straight, and then stretch your waist to both sides. Slowly, pay attention to the range and don't pull. Repeat this action for 3 groups, 20 times in each group.
15. Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 2 groups, each group 15 times.
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