Suitable for indoor fitness 1. Skipping rope.
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.
Indoor fitness II. 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.
Suitable for indoor fitness III. Towel twisting 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.
Suitable for indoor fitness. sit-up
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.
Suitable for indoor fitness v. leg lifting exercise
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.
Suitable for indoor fitness. Shoulder exercise
Exercise muscles: shoulders and chest.
What you need: a friend.
Point: Stand with your legs shoulder width apart and your arms raised at a 90-degree angle. Slowly raise your arm to shoulder height, while your partner presses your elbow down to increase resistance (not too hard).
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: As you become more and more proficient, your friends will gradually increase their efforts.
Suitable for indoor fitness VII. push-up
Exercise muscles: chest, triceps and shoulders.
What you need: a towel (under your knee).
Essentials: Kneel on the ground and put your head in your hands. Keep your hands shoulder-width, raise your head, slowly close your chest to the ground, and then lift it.
Exercise: Beginners do 2-3 groups, each group 12 to 12 times; Moderate level people lift their calves and cross their legs for 2-3 groups, each group 15 to 25 times; Skilled people straighten their legs and touch the ground with their toes. They were divided into 2-3 groups, 22 to 23 times each.
Tip: remember to hold your chest and abdomen.