1, indoor fitness-skipping

Exercise muscles: quadriceps femoris, hamstring and calf.

What you need: elasticity and shock absorption for skipping rope, such as wooden floor (if you can jump on concrete floor).

Key points: keep your knees bent and your elbows bent at your sides. Don't jump too high, it's best to just skip skipping rope, which can save energy and avoid fatigue too quickly.

Exercise: Jump continuously for 4 minutes, then relax 1 minute. After mastering the skipping skills, gradually extend the time until it reaches more than 20 minutes.

2, indoor fitness-running

Exercise muscles: hips, quadriceps, hamstrings and calves.

What you need: a pair of soft and elastic running shoes.

Essentials: Running is to exert energy. In other words, when running forward, try to relax your body and let your hands swing naturally at your sides. If you are used to jogging at dusk, you'd better wear a sign that can flash everywhere (bring a friend for safety).

Exercise: If you just started this sport, consider running for 5 minutes and then walking for 2 minutes. Gradually extend the exercise time every week until it reaches more than 20 minutes. If you are used to running, you can run for 25 to 35 minutes at a time. If you are a complete expert, it can be extended to 40 to 60 minutes. Similarly, increasing resistance (such as running and climbing mountains) can improve exercise intensity.

Tip: Don't clench your fist (relax! ), pay attention to the heel landing first.

3, indoor fitness-triceps exercise

Exercise muscles: shoulders and triceps.

What you need: a chair and a friend.

Essentials: Bend your knees at an appropriate angle, with your back to the chair, your hands back, and the distance is narrower than your shoulders. Hold the edge of the chair, squat until the elbow is at a 90-degree angle, and then slowly lift your body.

Exercise: Beginners do 2-3 groups, each group 12 to 20 times; Middle-level people straighten their legs and cross at the ankles, doing 2-3 groups, each group 15 to 20 times; Skilled people ask their friends to lift their legs parallel to the ground, and then do 2-3 groups, 20 to 30 times each.

Tip: If the posture is correct, you will feel a stretching force on your shoulders when you squat.

4, indoor fitness-wringing towel exercise

The muscle that gets exercise: biceps.

What you need: a friend and a rolled towel.

Essentials: Stand with your legs shoulder width apart. Let a friend hold both ends of the towel with both hands. You hold the middle part, put your elbows on both sides, and slowly lift the towel to your chest. The friend pulls it down (to enhance resistance).

Exercise: Beginners do 2-3 groups, each group 12 to 20 times; Do 2-3 groups on average, each group 15 to 25 times; Skilled people do 2-3 groups, 20 to 30 times in each group.

Tip: Keep your back straight, your elbows fixed and your head at a 45-degree angle.

5, indoor fitness-sit-ups

Exercise muscles: upper abdominal muscles.

What you need: a towel or a cushion for lying on your back.

Main points: lie on your back, bend your knees and land on your feet. Put your hands behind your head, use your abdominal muscles, lift your shoulders off the ground (note: not sitting up), and then slowly lower your body.

Exercise: Beginners do 2-3 groups, 30 to 50 times in each group; Do 2-3 groups at medium level, 50 to 70 times in each group; Skilled people do 2-3 groups. 70 to 100 times in each group.

Tip: Exhale when you lift your body and inhale when you lie down. Chin up, elbows open.

6, indoor fitness-leg lifts

Exercise muscles: lower abdomen.

What you need: a towel or a cushion for lying on your back.

Main points: Lie on your back on the mat, with your legs raised and your knees bent at an appropriate angle. Put your hands behind your head, lift your knees against your chest, and then slowly put them down.

Exercise: Beginners do 2-3 groups, 30 to 50 times in each group; Do 2-3 groups at medium level, 50 to 70 times in each group; Skilled people do 2-3 groups, each group is 70- 100 times.

Tip: When the hips are lifted off the ground, pay attention to abdomen.