What are the good methods for indoor fitness? Here I recommend 7 indoor fitness methods to you, hoping to help you!

1, Tik Tok Fitness

This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.

I suggest that this method can bear great pressure on the waist and abdomen in the early stage of exercise, so the exercise time should not be too long. At the same time, don't think that the action is simple, speed up the frequency of body movement!

2, squat fitness

Hands akimbo, feet shoulder-width, eyes straight up, knees slowly squatting, heels off the ground, center of gravity on toes, and at the same time, say "ha" in your mouth and spit out the foul air in your abdomen. Inhale when you stand up and stay in your abdomen, thinking that you have inhaled fresh air into your abdomen. You can practice 2 to 3 times a day, about 30 times each time. You can see the effect as long as you practice for a week.

I suggest that this kind of exercise must be repeated slowly, and middle-aged and elderly people can also take a semi-squat posture.

3, step fitness

Our indoor floor tiles are generally 60 cm square, so we can make a big fuss here, which experts call "stepping on the spot". There are many ways to do this, such as jumping on one foot, jumping forward one by one, or jumping in the shape of a field, which can be described as various. You can jump in a variety of ways, as you like. In addition to "jumping", you can also "walk" or "run", or step by step, or step by step, depending on your age or physical strength.

I suggest: when stepping on the grid, the clothes should be light, the shoes should be soft, the movements should be coordinated, not too intense, especially to prevent the ground from slipping to avoid accidents.

Step 4 Sit flat and stretch forward

Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.

Step 5 push-ups

This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.

Step 6 jump for three 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.

Step 7 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.

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