Just don't go out and do any sports. Many people stay at home and fall asleep on weekends. Without exercise, their health will get worse and worse. If they don't want to go out to exercise, they can easily exercise at home. Sports are really everywhere. As long as we always pay attention to our health, then health will not refuse you. So what sports can you do without going out?

What sports do you do without going out? 1 You can keep fit without going out.

1, hold the wall and squat down for leg health.

You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.

2. Bend over and stroke your back.

This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, your chest is raised, and the mineral water is lifted up by your hands with the strength of your back, and your shoulders are taken back. 12 group, do three groups.

Push-ups strengthen the waist: this action mainly exercises the waist. At home, lie prone on the bed, hold your head with your hands, and then get up by the strength of your waist. Strengthen the waist strength, 15 in one group and do three groups.

3, push-ups healthy chest muscles

This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

4. 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.

5, biceps raise healthy hands.

This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

Fitness exercises that can be done by staying in bed for a long time.

1, scissors crossing method: lie on your back, lay flat, put your arms at your sides, palms down, and straighten your legs at 45 degrees. In this position, your legs cross up and down or left and right. This action is mainly to exercise our front thigh muscles and lower abdominal muscles. Practice 6 groups at a time, cross 3 groups up and down, and cross 3 groups left and right. Each group has 30 crosses.

2. Kicking method: The body's preparation posture is the same as above, and then the legs imitate the action of pedaling the bicycle, keep even breathing, don't hold your breath, and don't touch the ground when kicking forward, at the position of 10-20 cm from the ground. This action mainly exercises the flexibility of leg and lower abdominal muscles. Practice 4 groups for 30 seconds each time. Persistence 1 minute is excellent.

3. Double-head take-off and landing method: First lie on your back, put your arms straight on your head, straighten your legs, and spread your legs 10 cm, and then touch your arms and legs in a vertical position. Then fall down and stop touching your limbs. This action is mainly to exercise the whole abdominal muscles. 20 times in each group, 3 groups each time. Then lie on your stomach, preparing for the same posture as lying on your back, and then try to lift your limbs as much as possible. You will feel your waist tighten, then fall down and lift your limbs again without touching the ground. Repeat. This action mainly exercises the muscles of the waist, thighs, shoulders and upper back. 20 in each group. Three groups at a time

After these actions, the muscles of the whole body are more or less stimulated accordingly, and finally the whole body is stretched and relaxed. Then you can get up. When doing other things, the fat metabolism of these groups of movements continues. So even if you don't go out, you won't get fatter. Actually, exercise is that simple.

What exercise should I do without going out? Second, it is suitable for indoor sports.

First, if the economic conditions are relatively good and the home area is relatively large, you can consider buying a treadmill and some indoor sports fitness equipment, which are more professional and can be put in place, and you have spent a lot of money on sports fitness equipment, or you can buy a treadmill. Generally, when I see this pile of things, I will move a little when I am not too tired.

Secondly, yoga, Tai Chi and other sports are very suitable for indoor exercise, because the sound is not big and will not affect the upstairs and downstairs. This kind of exercise is the best indoor exercise.

Third, work out with online celebrities. In fact, it will be very difficult for a person to keep exercising. However, if a group of people are exercising, it will be easier to stick to it. We can use online celebrities to do it, and we can stick to it better.

The benefits of indoor sports

First: if we do family sports, although the area is relatively small, it will not cause serious impact, because we can do it anytime and anywhere, and some sports only need a small area.

Second: Some friends will mind other people's strange eyes when they exercise outdoors. When we exercise indoors, we can completely avoid this strange look.

Third: indoor sports don't need to wear masks, so we can breathe more smoothly. It's really not easy to wear a mask when exercising, but if we exercise indoors and at home, we can avoid this situation and make our breathing smoother.

What exercise should I do without going out? When is the best time to exercise?

First: Indoor sports are actually more flexible. We can do them anytime and anywhere, but it is suggested that we can do them later in the morning. If we live in upper and lower neighbors, premature exercise may be harmful to neighbors or upper and lower residents.

Second: don't exercise too late, because it will easily affect the rest of nearby residents. We shouldn't exercise after 9 o'clock or 10.

Third: Don't exercise after meals. It is better to have a rest after meals 1-2 hours, and there is nothing else to say. If possible, it is best for the whole family to exercise together, encourage each other and urge each other, so that the exercise can last longer.

Why do you insist on doing sports?

Moderate exercise is good for your health, and it won't change whether you work at home, whether you are willing to get out of the community or whether you can go to the gym. Even regardless of external goals such as body shape and weight, exercise itself is very helpful to enhance the body's immunity.

Helps regulate mood and mental state. In the third year of the epidemic, some studies found that many restrictions on epidemic prevention may be helpful to the occurrence of some mental diseases. Therefore, whether it is to relieve psychological stress or release emotions, moderate exercise is helpful.

The release of dopamine endorphins seems mysterious, but from my own experience, the process of exercise can at least help you focus on the exercise in front of you and divert your original sight (even for a while).