First, run in place. You can watch TV, listen to songs and exercise while playing. The only requirement is more than half an hour, and the heart rate should reach 120 beats/min. Because of the short time and low heart rate, the exercise effect is not ideal, but if you can persevere, even if you only practice for ten minutes a day, the effect will be good over time.
Second, squatting in the same place, hands akimbo, flat lift, swing, it doesn't matter. Squat is very important. At the beginning, you can do it 30 times as a group, 3 groups, and rest for 5 minutes between groups. Pay attention to spread your legs before squatting, and don't squat suddenly, or you will get hurt. ?
Third, jump vertically in place. 30 times a group, 3 minutes rest between groups, 3 groups a day. ?
Fourth, jump rope. Skipping rope is a comprehensive sport, just like running. Recommended.
Extended data:
Use chairs, sofas and beds to do resistance exercises and exercise muscle strength and endurance.
1. Squat with the help of a chair or sofa: first sit on the chair or sofa, then stand up until your knees are straight or slightly bent, and then sit down until your hips are close to the chair or sofa. Don't sit completely. Exhale when standing for 2 to 4 seconds; Sit and inhale for 2 to 4 seconds.
2. Do push-ups or kneeling push-ups in bed: The distance between your hands is slightly wider than your shoulders and supported by your feet or knees. Hold up until the elbow joint is straight or slightly flexed. Don't overstretch, and return to the chest near the bed surface. Exhale when ascending for 2 to 4 seconds; Inhale when diving for 2 to 4 seconds.
3. Lift your legs on a chair or sofa: sit on the chair or sofa first, and put your hands on both sides of your hips to support the chair or sofa. Bend your knees and hips, lift your legs close to your chest, then put them down, and don't completely land your feet. Exhale when lifting up for 2 to 4 seconds; Inhale when you put it down for 2 to 4 seconds.
4. Do push-ups on the bed: Lie on the bed, lift the upper body upward, leave the bed above the navel, and then restore. Exhale when lifting up for 2 to 4 seconds; Inhale when the downward decrease is 2 to 4 seconds.
People's Network Home-Learning! You can also do aerobic exercise while watching TV.