In fact, when outdoor exercise is inconvenient, we can choose indoor fitness. I have collected the following indoor fitness methods so that you can keep fit without leaving home.

: office sports

Sitting in the office for a long time often leads to dizziness, brain swelling, sore eyes and other symptoms, which are caused by insufficient activity, poor blood circulation and insufficient blood supply to the brain. So it is not only used for post-holiday first aid, but also for office aerobics on weekdays. You can do some small exercises in your spare time at work, which can not only help you recover your slim figure, but also eliminate fatigue.

Back movement: slowly and gently turn your head to the right and keep your shoulders still. Look at a target behind you, hold it for 5 seconds and turn around. Turn left again and hold for 5 seconds. Repeat 5 times. In this process, avoid spinning too fast to prevent neck muscle strain or dizziness.

Arm movement: press your hands over your shoulders and slowly move your elbows up and down to make your arms rotate around your shoulder. Do this for 20 times in each group and do it for 3 groups in a row. It can prevent arm numbness caused by overwork.

Abdominal exercise: Knees are shoulder width apart, waist and back are straight, body leans back, contracts abdominal muscles, and drives shoulders to bend to waist. At this time, the back is curved. Pay attention to inhale when abdominal muscles are tightened and exhale when relaxed. Do it 5 times in each group, a total of 3 groups.

Leg exercise: leg relaxation exercise: relax your back, lean on the backrest, slowly straighten your knees and lift your calves. You can feel the strength of the muscles on both sides of the thigh, and your legs can be done alternately. Stick to 15 times, and the whole body will feel relaxed.

Foot movement: put your knees together, sit up straight, put your feet on the ground, raise your heels as much as possible, control the rhythm like ballet, and make your feet move up and down flexibly. Try to relax as often as possible, as long as you feel comfortable. This exercise helps to relieve the tension of calf muscles and speed up the blood circulation of feet.

Exercise while watching TV.

Why do you want to lose weight while watching TV? Because you are the most idle at this time. You know, the excuse for many people to avoid sports is that they are too busy and have no time. Don't think that you can burn fat by dancing aerobics with TV. Even sitting on the sofa watching TV, some simple actions can make you burn calories. As long as you keep practicing these exercises designed for TV viewers, you can regain your slim figure while watching TV dramas.

Trot: The foot is wider than the hip joint. Run quickly for 30 seconds and lift the foot as soon as it lands. Put your hands in front.

Stepping and kicking: standing still, right, left and right. Then, kick the left leg forward, step left and right for three steps, and then kick the right leg forward. When kicking forward, try to kick as high as you feel comfortable, and be careful not to lean forward. Keep doing this over and over again.

Leg Lift: Jog in place and raise your knees as high as possible for 30 seconds.

Straddle: Place your right foot at one side of your body for about 0. 5 meters away, and then gently lean your left foot to your left foot. Then step your left foot about 0.5 meters to your side, and then rest your right foot gently on your right foot. Keep doing this. Keep doing it.

: 3 steps to create beautiful shoulders

Do each of the following exercises 10 times, counting as 1 group. Do 2 groups at a time, with a break of 30-60 seconds between each group. Do it slowly, 2-3 times a week, every other day 1 time.

Forward lift: Stand with your feet shoulder width apart, knees slightly bent, back straight, and abdomen closed. Hold a dumbbell in each hand, with your arms hanging in front of your thighs and palms inward. Keep your wrists straight, elbows slightly bent, arms flush with your shoulders, and palms facing the ground. To prevent your arms from swinging or arching your back, you can try to lean your back against the wall, or use one arm at a time.

Middle lift: Stand with your feet shoulder width apart, knees slightly bent, back straight, and abdomen closed. Hold a dumbbell on each side of your body, palms inward. Keep your wrist straight and your arms slightly bent. Separate your arms from your sides, move forward slightly, lift them to shoulder level, pause, and then slowly lower them.

Post-action: sit on the edge of the chair, with your feet flat on the ground, width apart from the hip joint. Keep your back straight and lean forward from your hip joint so that your chest is close to your thighs. Take a dumbbell in each hand, put your arms on your calves, palms facing each other. Keep your elbows slightly bent, your wrists straight, and your arms extended to your sides to shoulder height. Pause, then slowly lower.