What aerobic exercises are there indoors? Long-term adherence to aerobic exercise can improve people's physical fitness and mental state, but what aerobic exercise is suitable for indoor exercise? Let me give you a brief introduction to indoor aerobic exercise.
What aerobic exercises are there indoors 1?
1, aerobics
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, you can pile it up in boxes or magazines. Stepping on it can also have this effect, 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 riding a bike is that the level and range of exercise are relatively tight and can be adjusted by yourself. 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 as a means of transportation at ordinary times, it is super convenient to exercise at any time.
Step 4 jump rope
Skipping rope is a very simple and effective aerobic exercise, which can be carried out at home. Skipping rope is the most familiar thing for each of us, and almost everyone has played it, but you should know that the amount of exercise for skipping rope is quite high. Jumping rope can consume 525 calories per hour.
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weight-loss exercises are push-ups and sit-ups, which are also two kinds of weight-loss exercises that will not be out of date.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.
Step 6 lift the laundry bag
Many women think that they do housework every day and have no time to exercise, but actually doing housework can help us exercise well. Washing clothes is a housework that can help and consume energy. You can also lose weight by using a laundry bag full of dirty clothes before washing clothes. Lift the laundry bag directly, don't let it touch your body, and then put it down, so that you can fully exercise your arms, shoulders, chest and abdomen.
Jumping rope is a very simple fitness exercise. I believe many people can jump rope, but through understanding, some friends don't know the skills and precautions of skipping rope. Skipping rope has many advantages, so more and more friends start skipping rope. Only by knowing and mastering the knowledge of skipping can we skip rope correctly!
What are the skipping skills?
There are many skills of skipping to lose weight. Compared with other sports, skipping to lose weight is a relatively simple and practical method, but it is necessary to master the rules or correct skipping skills when using skipping to lose weight.
1. The way to jump rope is to jump on the ground with the forefoot. Remember not to touch the ground with all your feet or heels to avoid brain vibration. When jumping in the air, don't bend your body extremely and become a natural bending posture. When jumping, breathe naturally and rhythmically.
2. The way to hold the rope is to hold the handles at both ends of the rope with both hands. Usually, one foot is in the middle of the rope, elbows are bent with both arms to level the forearm, and the rope is pulled to a suitable length.
3. When rocking the rope forward, keep your arms close to your sides, elbow slightly abduction, and upper arm approximately horizontal. Use your wrist to do abduction and internal rotation, and let your hands do circular motion on the side of your body. Every time it is shaken, the rope rotates up and down from behind the ground meridian, and the speed of rope rotation is proportional to the speed of hand-cranked rope. The faster you shake it, the faster the rope turns.
4, the method of stopping the rope when shaking forward, one foot extended, the forefoot off the ground, and the foot stopped at the rope under the soles of the feet; When rocking backwards, one foot comes out, the heel leaves the ground, the sole touches the ground, and the rope stops at the sole.
What are the benefits of skipping rope?
Skipping rope consumes 400 calories every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
There are many benefits of skipping rope, but we will find such a problem online. Does skipping rope make the chest and buttocks droop? Is this statement correct? This is ridiculous! Skipping rope can make the excess fat in the chest and buttocks disappear, and make the pectoralis major and gluteus maximus strong and elastic, so it can make your chest and buttocks strong and plump. Skipping rope won't make your stomach droop!
But before skipping rope, you should pay attention to warm up, exercise your shoulders, wrists, knees, waist and ankles, and don't drink a lot of water before skipping rope, just like other aerobic activities.
In addition, exercise also helps children grow taller. The best exercise is skipping rope, which has a certain stimulating effect on bone growth. Improve bone blood circulation, stimulate growth hormone secretion and promote height.
7. Climb stairs frequently
Climbing stairs is also a good aerobic exercise. If your home is taller, don't take the elevator. Climbing stairs can be a good exercise. The specific method is: climb 6- 12 stairs at the fastest speed, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you can try to skip it step by step and lose weight better.
8. Press the chair
You can do this exercise at any time, whether at home or in the office. Find a chair to sit up straight, put your hands on any armrest, put your feet flat on the ground, then pull your body up, slowly count to 10, and then resume sitting. Repeat this action repeatedly to exercise your back muscles.
The benefits of exercise to people
1, the effect on metabolism
Physical exercise can promote the absorption and utilization of sugar by tissues and cells in the body, and increase the storage of glycogen in the liver and muscles. Physical exercise can also improve the body's ability to regulate glucose metabolism. For example, under the influence of long-term physical exercise, the secretion of glucagon adapts to exercise, which means that the secretion of glucagon decreases under the same intensity of exercise, and its significance lies in delaying the emptying of liver glycogen, thus delaying the arrival of failure and increasing the time of continuous exercise.
Fat is an energy substance with high content in human body. When it is oxidized and decomposed in the body, it will release about twice as much energy as the same amount of sugar or protein. Long-term physical exercise can improve the body's ability to use fat and provide more energy sources for the body to engage in various activities.
2. Influence on the motion system
Insisting on physical exercise will have a good influence on bones, muscles, joints and ligaments. Regular exercise can maintain the normal tension of muscles, stimulate bone tissue through muscle activity, promote the storage of calcium in bones, prevent osteoporosis, and keep joints and ligaments flexible. Exercise can enhance the accuracy and coordination of the movement system, maintain the flexibility of hands and feet, and enable people to easily and methodically complete various complex movements.
3. Effects on cardiovascular system
Proper exercise is the only way to keep your heart healthy. Regular exercise can slow down the heart rate during rest and exercise, greatly reduce the working time of the heart, increase the heart function, keep the coronary blood flow unobstructed, better supply the nutrients needed by the myocardium, and reduce the risk of heart disease.
What are the indoor aerobic exercises? 2 Indoor aerobic exercise.
1, kick shuttlecock
Shuttlecock kicking is also one of aerobic exercises and a healthy weight loss exercise. Kicking shuttlecock is very suitable for white-collar workers who work in the office for a long time. They are busy at work and can kick shuttlecock after work, which can not only lose weight, but also keep fit.
Step 2 jump rope
Skipping rope is the most familiar thing for each of us, almost everyone has played it, and the amount of exercise for skipping rope is quite high. If calculated per hour, skipping rope can consume 525 calories.
Step 3: Step machine
Aerobic exercise can also be done indoors. Treadmill is one of the most popular indoor aerobic exercises. The amount of exercise is not very large, but it can consume 325 calories per hour.
Step 4 turn the hula hoop
Hula hoop is a simple indoor aerobic exercise. As long as there is a hula hoop, you can achieve the effect of slimming, which is suitable for people of all ages to exercise. By turning the hula hoop, you can obviously lose the fat around your waist. When you turn the hula hoop, your body will twist and swing rhythmically, which will make the muscles of your legs and buttocks more compact, thus reducing the accumulation of fat.