What is the indoor fitness method for men? Many boys like to exercise. Men not only want to have a strong body, which is not only good for their own health, but also makes you more attractive to girls. So how can we build a strong body? The following is the information I have compiled for you about men's indoor fitness methods. Welcome to read!

Men's indoor fitness methods 1 push-ups

Push-ups are a common exercise and fitness program, which helps to increase pectoralis major muscles. It is a basic training in daily exercise and physical education class, especially in military physical training. Push-ups mainly exercise the muscles of upper limbs, waist and abdomen. It is a very simple but effective strength training method. Beginners can practice push-ups in two groups, each group 15 to 20 times; Athletes with a certain foundation can do 3 groups, 20 times in each group; High-level people can try four groups of 30 to 50 push-ups

To achieve a perfect starting position of push-ups, the body must be kept in a straight line from the shoulders to the ankles, the arms should be placed on the chest, and the distance between the hands should be slightly wider than the shoulders. This can ensure that each movement can exercise the triceps brachii more effectively.

When doing push-ups, it takes 2 to 3 seconds to completely put down your body. Finally, the distance between the chest and the ground should be about 2 to 3 cm. Then, you should immediately prop it up and return to the starting position.

If you can't do complete push-ups, you can also land on your knees. This is also the method you can choose when you can't finish formal push-ups and want to continue exercising.

2 dumbbells

Dumbbells are smaller than barbells. The weight of light dumbbells is 6,8, 12, 16 pounds, etc. The weights of heavy dumbbells are 10, 15, 30 kg, etc. Therefore, it is favored by the majority of fitness enthusiasts. Because there is no sound during practice, it is named dumbbell.

Used for muscle strength training and muscle compound action training. Patients with low muscle strength due to sports paralysis, pain, long-term inactivity, etc. Holding dumbbells, you can use the weight of dumbbells to actively exercise against resistance and train muscle strength.

Using dumbbells scientifically can really get good exercise effect. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercise. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect will often be disappointing.

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. It is most suitable to choose the bent arm that can feel hard but effortless.

Three-step rhythmic gymnastics

Rhythmic exercise is a kind of gymnastics that uses balls, sticks, rings, ropes, sticks and belts to compete in the field. The number of participants is flexible, which can be single, double or more than three. Rhythmic exercises combine the characteristics of ballet, gymnastics, dance and other projects.

Meekman, the founder of rhythmic gymnastics and a famous Swedish gymnast, advocates that the principle of rhythmic gymnastics is that the movement law of human body should be integrated into the action. Rhythmic gymnastics should embody the happiness of athletes, the creativity of movements and the combination of modern music and body and mind. Rhythmic gymnastics can be regarded as a new type of rhythmic gymnastics.

The figure and posture in rhythmic gymnastics and dance are artistic processing in the natural state of standing, sitting, walking and lying. The purpose of this artistic processing is to cultivate students' ability to beautify and control their bodies and postures.

Boys can find a rhythmic exercise video to follow: they can not only exercise a certain part of the body, but also give you a perfect curve, which is simple and easy, 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!

4 curl up and sit up straight

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.

This kind of indoor exercise is very convenient to try. Because you don't need to go out, you don't need other equipment, and you don't need complicated action essentials. You only need to make simple movements to achieve the effect of fitness exercise.

5 tap dancing

Tap dancing is a modern dance. Formed in the United States in the 18 era. At that time, Irish immigrants and African slaves brought their folk dances to the United States and gradually merged to form a new dance form. This kind of dance is open and free, without many formal restrictions. Dancers don't pay attention to body dancing, but pay attention to the complex technique of hitting with the rhythm of toes and heels. The speed of tap dancing depends on the rhythm of different dance music, mainly relying on the' tap dancing' sound made by tap shoes.

Boys can also do simple kicking at home.

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.

At the same time, simple tap dancing boys can also try it. Tap dancing is not only beneficial, but also easy to learn. You can jump if you want. There are six basic steps in tap dancing: straight stroke, forward stroke, backward stroke, sole stroke, heel stroke and toe stroke, as well as some basic steps such as stamping, jumping on one leg and changing steps. Other movements are actually various permutations and combinations of these basic movements. Therefore, it is suggested that beginners must practice basic skills and then do some systematic training step by step.

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