What sports are suitable for indoor weight loss? Exercise is the healthiest way to lose weight in life. Many friends have no time to go out to lose weight. What are the sports suitable for indoor weight loss? The following is the relevant information I have compiled for your reference and use.
What sports are suitable for indoor weight loss? 1 1, dumbbell?
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.
2. Dance 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!
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 on your waist, bend your right arm on 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 rotate it 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, the arm is synchronized with the body, and the arm is pressed down hard to make the body as close as possible to the leg. Try not to bend your legs during the whole process, and do it 8 times.
What are the sports suitable for indoor weight loss?
First of all, rhythmic dumbbells
Do you think dumbbells are just tools for thin arms? Then you underestimate its function! Dumbbells can not only help you slim your arms, but also have obvious effects on the sculpture of back muscles and shoulder lines. They can even be used as a gravity aid for your lower body exercise, making it more effective. There are many books that teach dumbbells to keep fit. Open them and you will find that dumbbells have so many functions!
Advantages: there are many slimming demonstration movements, which are simple and easy to learn; If there is no dumbbell, you can use a mineral water bottle filled with water instead, which is convenient and economical.
Disadvantages: If you don't pay attention to the posture of lifting dumbbells, it is easy to hurt your wrist, so use it with caution.
Physical time: 1 movement, 20 times, rest 1 minute, repeated for 3 rounds.
Tips for slimming: Through different slimming actions, you can shape the muscle lines of the whole body.
Weight loss effect: ★★★★★
Practical durability: ★★★★★★★
Second, the elastic rope
There are large and small muscles in the human body. Heavy dumbbells can be used for large muscles, and elastic ropes can be used for small muscle groups that are difficult to practice (such as back arms). In addition, after weight training such as dumbbells, you can also stretch with elastic rope.
Advantages: Very effective for small muscle groups that are difficult to train.
Disadvantages: there are few demonstration action materials, and it is not easy to learn just by looking at pictures.
Body time: 1 movement, 12 ~ 15 times, repeated for 2 rounds.
Tips for slimming: Remember to slow down and stretch the elastic rope slowly when doing it, which will be better and safer.
Weight loss effect: ★★★★
Practical durability: ★★
Third, donuts.
Donuts are as versatile as dumbbells, but they are lighter and can be worn directly on your wrist. Besides being convenient to use, they are not tired to do it. You can wear it while running or walking, or even hide it in your clothes when you wear a little longer clothes, and no one will find it when you walk!
Advantages: directly worn on the wrist, there will be no sports injury.
Disadvantages: almost none, if there is, that's your excuse for being lazy!
Physical time: do 30 times with 1 action, then rest for 1 minute, then do 1 round, and repeat for 3 rounds.
Tips for slimming: In addition to hand exercises, you can also do foot lifting exercises.
Weight loss effect: ★★★★★★★
Practical durability: ★★★★★★★
Fourth, grip strength
This is a very common fitness equipment, its main function is to train the grip strength of the palm and strengthen the muscle curve of the elbow, so it is more suitable for boys. If you need to tighten the elbow muscles, the grip is a good choice, but it has no obvious effect on the thin arms.
Advantages: it does not occupy space and is convenient to use.
Disadvantages: no obvious slimming effect.
Body time: according to the strength of the hand, it gradually increases from about 5 strokes. Don't hold too much at a time, or the chopsticks will be soft!