What are the benefits of indoor sports for your health? Indoor fitness dance, rhythmic gymnastics, treadmill or treadmill, yoga, skipping rope, hula hoop, sit-ups and so on can all be exercised. 1. neck movement: stand with your legs apart, head forward, back, reset, turn left, turn right, turn around, turn left in a circle, and do it four times in one cycle. 2. Around the arm: stand with your legs apart, lift your arms up, 4 times forward and 4 times backward, and do it twice. 3. Chest enlargement: Stand with your legs apart, vibrate after your arms are flexed, and vibrate for 4 times after your arms are straightened. 4. Body rotation: 4 times left and right, do 2 groups. 5. Forward bend: 8 times.

6. systemic circulation: take the waist as the axis, turn around and do it twice. 7. Kick: before and after 10 times, and do 2 groups. 8. leg press lunges forward: 4 times left and right, and do 2 groups. 9. Side leg compression: 4 times left and right, 2 groups. 10. Squat and stand up: 12-20 times. 1 1. Turn your feet around your wrist: 12 times each. 12. Sit-ups: 8- 15 times, and do 3 groups. 13. Push-ups: 8- 12 times, and do 2 groups. 14. Relax for 3 minutes. The appropriate time for each exercise is 40-60 minutes.

? What sports can you do to exercise when you are indoors? 1. Aerobic exercise

Aerobics can also be done indoors by yourself. You can buy some DVDs of aerobic courses and follow the music while watching them, which can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.

Step 2: Step machine

Aerobic exercise can also be done indoors. Treadmill is the most popular indoor aerobic exercise. The amount of exercise is not very large, but it can consume 325 calories per hour! If there is no treadmill at home, pile it up in wooden boxes or magazines and trample it up and down, but pay attention to safety.

3. Indoor bicycles

Bicycle can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also been popular in recent years. The advantage of cycling is the level of exercise.

Moreover, the amplitude tension is large and can be adjusted by itself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And usually do so.

As a means of transportation, it is also super convenient to exercise at any time.

? rope skipping

Skipping rope is the most familiar thing for each of us. Almost everyone has played it, but do you know that the amount of exercise for skipping rope is quite high? If calculated by the hour, skipping rope can consume 525 calories.

5. floor exercise

The simplest weight-loss exercises are push-ups and sit-ups, which are also two kinds of weight-loss exercises that will not be out of date. Push-ups can exercise the muscles of the chest, abdomen and arms, and sit-ups mainly exercise the waist and abdomen.