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 you don't have a treadmill at home, you can 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 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 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.

5. Squat strength exercises

This is very important in physical exercise. Experts say that the more muscles, the stronger the ability to burn fat. Generally speaking, experts prefer to exercise more muscle groups. Squat is a good way to exercise. He can exercise quadriceps, leg socket and gluteus muscles at the same time.

In order to achieve the best results, we should pay attention to some matters when practicing. Keep your legs apart, shoulder-width apart, and your back upright. Bend your knees and lower your hips. Imagine yourself sitting in a chair, but there is no such chair. At the beginning of practice, having a chair is also very helpful.

At the beginning, slowly lower your hips to the chair, and then lift your hips off the chair. Once you master this skill, you can leave your chair and practice freely. Many people's knee strength is not enough, and squatting is a good choice to improve their knee strength.

Step 4: stride

Just like squat, stride will also exercise many muscle groups of the body: quadriceps, leg fossa and gluteus. Let's talk about the essentials of stride: take a big step forward with one leg and keep your body in a natural state. Bend the front leg about 90 degrees, put the body center of gravity on the rear leg, and slowly lower the knee of the rear leg to the ground.

Imagine putting your whole body on your hind legs. In order to make the stride more effective, we can change it. Not only forward, but also backward and forward, left and right, and so on. Experts mentioned that life is not straight, but multi-line. The more ways used in practice, the better the effect.

Step 6 push-ups

If used properly, push-ups can bring many kinds of exercises. For example, strengthen chest muscles, back muscles, triceps and abdominal muscles. Push-ups suit different people.