What are the simple and effective indoor fitness exercises? Fitness has many benefits to people's health. Some fitness exercises are indoor, but there are also many indoor fitness exercises. What are the simple and effective indoor fitness exercises shared below?
What are the simple and effective indoor fitness exercises? 1 1, jump rope.
Skipping rope is the most practical way to cope with obesity and prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance.
2. Aerobic exercise
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 3: 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 there is no treadmill at home, you can pile it up in boxes or magazines. Stepping on it can also have this effect, but pay attention to safety.
4. 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.
5. Sit-ups
Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back, improve posture and enhance the strength of abdominal muscles. It is especially effective for eliminating abdominal fat and avoiding low back pain.
6. Raise your legs.
This sport does not need any equipment, and is not limited by time, space, climate and environment. It only needs a square meter of venue.
Long-term adherence to running in situ with high legs can improve vital capacity, remove excess abdominal fat and exercise abdominal muscles. The daily exercise time can be controlled at about fifteen minutes, but it is not suitable when you are full.
7. Push-ups
Doing push-ups plays an important role in developing balance and support ability. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
8. Sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
What are the simple and effective indoor fitness exercises and two 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 in front of your waist, bend your right arm to your chest, touch your left shoulder, straighten your arms, 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 turn 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.
Indoor exercise method:
Do some simple exercises during the festival.
During the festival, few people choose to go to the fitness center, especially those who don't usually exercise much. The delicious food in the festival provides an opportunity to gain weight.
However, with a little attention, people can still do some simple exercises with all kinds of furniture in their spare time, such as practicing sit-ups and push-ups with beds instead of mats, using leg press on the windowsill, and practicing stretching when mopping the floor. In short, they can do some exercises between gestures.
Now I recommend some simple indoor exercise methods to you, hoping to help relieve your physical and mental fatigue during the holiday.
Flexion and extension of the arm
Use a stable chair or table, sit on it, hold the front edge of the chair or table forward with both hands and fingers, move your body forward slowly, so that your hips are suspended, and at the same time, open your legs shoulder width, bend your knees and tuck in your abdomen. Start inhaling, and at the same time slowly bend your arms until you can't go any further (the shoulders are slightly higher than the elbows), and pause for about 1 second. Then push your arm hard and slowly prop up your body until your arm is straight. Repeat this action 8 to 12 times as much as possible.
go backward
Walking backwards stimulates the muscles that don't move often, so that the muscles of the lumbar spine and the muscles and ligaments around the knee joint can be exercised, promoting blood circulation and keeping the body in a balanced state. Walking backwards forces people to concentrate highly, which can train nerve stability and self-discipline, improve the balance function of cerebellum, and has a good preventive and therapeutic effect on cerebrovascular diseases, insomnia, neurasthenia, hypertension, chronic muscle strain, lumbago and leg pain, arthritis, muscle atrophy and so on.
From the anatomical and physiological point of view, walking backwards can play an unexpected role in fitness. Try to walk backwards 2-3 times, each time 100-200 steps, and reciprocate 3-5 times.
Turn your head, waist and legs and lie on your back.
Turn your head: stand on the ground or sit in a chair, chest out and abdomen in, head slightly lower. Turn 10 turn clockwise, and then turn 10 turn counterclockwise. This method can exercise the muscle joints of the neck, make the blood flow unobstructed, supply blood to the head better, and prevent and treat nervous headache, insomnia, cervical hyperosteogeny, neck-shoulder syndrome, neck stiffness and other diseases.
Turn your waist: stand with your chest out and abdomen in, your hands akimbo, your legs slightly apart, your fingers together in front, and your thumb behind your waist. Turn the waist clockwise 10 times, and then counterclockwise 10 times. This method can exercise the muscle joints of the waist to make them strong, and can prevent and treat chronic lumbar muscle strain, lumbar hyperosteogeny, rheumatic low back pain, sciatica and so on.
Turn your legs: stand on the ground, put your legs together, squat down, and hold your knees with your hands. Turn your legs clockwise for 10 turn, and then counterclockwise for 10 turn. This method can strengthen the muscle strength of knee joint and tendon, and can prevent and treat varicose veins of lower limbs, sciatica, knee arthritis, calf cramps and other diseases.
Supine: Lie on your back on the bed with your legs together and your knees bent. Then, the calf is straight and lifted, and the leg is at 90 degrees to the body. Then the abdominal muscles exert force and the legs fall to a 45-degree inclination angle. The ankle must be bent at right angles and the achilles tendon must be straight. Hold this position for a while, then return to the leg lift position, and then do this action slowly. Repeat 15-20 times.
Repeated squat
Hands akimbo, feet shoulder-width, eyes looking straight, knees crouching slowly, heels off the ground, center of gravity resting on toes, while saying "ha", I spit out the turbid air in my abdomen, and when I stood up, I inhaled, intending to stay in my abdomen. I have inhaled the fresh air in my abdomen. Exercise slowly and repeatedly, middle-aged and elderly people can be a little slower, or they can take a semi-squatting posture. You can practice 2-3 times a day, about 30 times each time. You can see the effect as long as you practice for a week.