What are the methods of indoor exercise? For office workers who go to work during the day, most of them lack exercise, let alone take part in outdoor sports. Now exercise is not limited to outdoor, but also can be exercised at home. What are the following ways to share indoor sports?

What are the methods of indoor exercise? 1 exercise yourself (boys' home edition) to exercise biceps brachii.

1. Stand with your feet shoulder width, knees slightly bent, upper abdomen pressed, muscles tightened, and your back kept straight. Hang your hands in front of you and hold a heavy object, such as a water bottle or a book.

2. Bend your elbow, slowly lift the weight to shoulder height, keep this posture, then slowly put your hand down and return to the original posture. Do it about 12 to 15 times each time. Exercise of muscles and triceps behind the upper arm

1, stand up straight, open your feet shoulder width, press your abdomen, tighten your muscles, and keep your back straight. Hold the weight with one hand, first hold it above your head, then bend your elbow and put the weight behind your head. At this time, the raised upper arm should be in line with your body.

2. Straighten the bent arm so that the whole arm is in line with the body. Hold this position for about a few seconds, and then return to the original position. Repeat 15 to 20 times each time. Deltoid muscle exercise of shoulder

1, the upper body is straight, knees are shoulder-width, slightly bent, and each hand holds a heavy object, such as a water bottle or a book, and hangs it on both sides of the body.

2. Slowly raise your hands horizontally, parallel to your shoulders. After a while, slowly put your hand back to its original position. Do it about 12 to 15 times each time. Back muscle exercise

1. Stand with your feet shoulder-width apart and your knees slightly bent. Bend down so that your upper body is parallel to the floor. Take a heavy object in each hand, such as a water bottle and a book, and hang down naturally, perpendicular to the ground.

2. Lift the upper arm back to a position parallel to the ground. At this point, the hand holding the heavy object is located on the chest or chest side, and the leg keeps the original posture. Hold this position for a while, then slowly put down your hand and return to your original position. Do it about 12 to 15 times each time. Chest muscle exercise

1. Push-ups are the best chest exercise without any equipment. The method is as follows: face down, palms on the ground, hands straight slightly wider than shoulders; Straighten your feet, put your toes on the ground, and support your weight with your palms and toes.

2. Bend your hands, let your body descend in parallel, close to the ground or touch the ground, pause at this position, then straighten your hands and return to the original position. Do it about 12 to 15 times each time.

I want to exercise indoors, but it's simple and the process is not too complicated. We can exercise through a few simple exercises. Pay attention to your exercise methods, don't make your body nervous, and ensure natural sagging. In addition, you must breathe evenly during exercise, and you must not hold your breath, which will make your muscles nervous.

What are the methods of indoor exercise? The best way to exercise indoors.

Knitting therapy:

Sit on the bed, legs together straight, toes forward, arms straight, palms of both hands pushing in the direction of toes. At the same time, the upper body leans forward, exhales outward, and pushes your hands as far as possible to your toes. When pushing forward, hold the posture for 3 seconds, retract the palm of your hand and inhale. Go back and forth 30 times in a row, and do it in the morning and evening 1 time. This fitness method has the functions of massaging internal organs and regulating gastrointestinal function, and can prevent and treat diseases of digestive system and cardiovascular system.

Pillow therapy:

Sew a cloth bag with a length of about 1 m and a diameter of about 35 cm with cotton wool or sponge to make an oval pillow. When sleeping, you should lie on your side with your arms around your pillow, and the lower part of the long pillow can be placed under your thighs. This can make the elderly sleep well, separate the shoulder joints, reduce the "morning stiffness" phenomenon of upper limb joints, and prevent and treat arthritis.

Seawater shaking therapy:

Sit cross-legged on the bed, put your palms on your knees, close your eyes slightly, put your tongue on your palate and slowly rotate around your waist. When rotating, bend your waist as much as possible and lean forward. Rotate from right to left for 30 times, and then rotate from left to right for 30 times. Each rotation lasts about 25 seconds and lasts about 30 minutes, usually before going to bed. The method can be used for preventing and treating neurasthenia, dyspepsia, constipation, gastroenteritis, etc.

7 indoor fitness methods

1, rhythmic gymnastics

Find a rhythmic gymnastics video to follow: not only can you exercise a certain part of your body, but you can also return your perfect curve, which is simple and easy to do, and is not limited by the venue. In addition, you can add a little active atmosphere to your home in rainy and foggy weather to make yourself more energetic every day!

2. Dumbbells

Buy a dumbbell with moderate weight and go home. Dumbbells can have the effect of slimming arms. It should be noted that in the choice of dumbbells, you should choose the weight that suits you. Too light has no effect, too heavy can not only lose weight but also gain muscle. Choose the curved arm that can feel hard but effortless.

Step 3 walk forward

Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.

Step 4 curl up and sit up

Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

Step and jump for 5 to 3 minutes.

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.

6, body rotation movement

Move your left foot to the left, raise your arms sideways at the same time, turn your upper body 90 degrees to the left, bend your left arm behind your body, put the back of your hand on your waist, bend your right arm on your chest, touch your left shoulder, straighten your arm, bend your left arm in front of you, lift your right arm sideways, and turn your upper body to the right at the same time 180 degrees. Look at your right hand, then return to an upright position and rotate it left and right four times. This method of exercising to lose weight * * *

Step 7 bend forward

Stand with your head held high, your shoulders open, your feet shoulder width apart, your hands back straight, your fists crossed, your upper body slowly lean forward at a 90-degree angle with your body, and then lift your crossed hands upward, taking care not to bend your arms. Then, the body continues downward, and the arms are synchronized with the body. Press your arms down hard to get your body as close to your legs as possible. Try not to bend your legs during the whole process. * * * Do it 8 times.

Precautions for indoor sports:

Maintain a good indoor environment. The indoor environment is relatively closed and the air circulation is poor. Indoor air pollution caused by people's activities is more serious than outdoor air pollution. Therefore, when exercising, you should keep the indoor air circulating, and you can breathe fresh air, but you can't have a direct connection, so that the cool wind can blow on yourself.

It is best to keep the room temperature at 15℃-20℃, otherwise it will have adverse effects. It's best to keep quiet indoors, and people can exercise with the relaxed and wonderful music beat. In addition, the indoor air of fitness exercise should be relatively spacious, and try not to place explosive and sharp objects around to avoid collision.

What are the methods of indoor exercise? 3 1 movement: opening and closing jump.

The first exercise is the opening and closing jump, which belongs to the whole body exercise and is good for eliminating body fat. When we do the opening and closing jump, we need to stand, put our hands on our sides, distinguish our feet and jump with the movement of our bodies. I suggest you do 4 to 5 groups at a time, with 50 in each group.

Exercise 2: Stand against the wall.

The second exercise is to stand against the wall. Standing against the wall is a kind of stretching static exercise, which is not only convenient, but also can be carried out at night and after meals, which can help our bodies get effective exercise. When standing against the wall, we need to lean against a wall and stick our bodies on a flat wall, with our heads, shoulders, arms, hips and legs leaning against the wall in a straight line. We need to keep this kind of exercise. It is recommended to do it once 15 minutes or more.

The third exercise: lunge squat

The third exercise is lunge squat, which has a good exercise effect on our lower limbs, can effectively enhance muscle functionality, and can also help lower limbs lose weight. When we do lunge squats, we need to stand, put our hands on our sides vertically, take a step forward, keep our center of gravity, squat slowly, keep it back to its original state for more than one second, change legs and try again. It is suggested to carry out five groups at a time, and one group should carry out 15.

Exercise 4: Squat.

The fourth exercise is squat. Squat exercise is good for our lower limbs, which can not only effectively eliminate leg fat, but also strengthen leg muscles and improve physical fitness. When we are doing squats, we need to stand and bend our knees to do squats. Hips are higher than knees, arms are raised in front of our bodies, knees are bent, and our bodies keep a certain regularity when doing exercises. It is recommended to carry out 4 groups at a time and 30 groups in one group.

The fifth sport: cobra pose.

The fifth exercise is cobra pose. Cobra pose can do effective exercises on the abdomen and other parts. This exercise can be easily carried out in bed, which is very suitable for exercise at home. When we are doing cobra pose, we need to take a prone position, bend our elbows, put our palms on the ground, slowly lift our upper body, and then slowly recover. The whole process must be exerted by our abdomen, so as to help our bodies get effective exercise.