Sports suitable for indoor sports, life lies in sports. Indoor morning exercise is suitable for yoga, Latin dance, aerobics, treadmill running and so on. These indoor sports are better than outdoor sports. Let's share a sport suitable for indoor sports and start exercising together.
Suitable for indoor sports 1 is an indispensable activity. But because of the change of the weather, we can only exercise indoors. Generally speaking, rainy weather, hot weather and foggy days are suitable for indoor sports. In order to ensure adequate exercise time and effective exercise in special weather, here are some indoor exercise methods for everyone to have a look.
Preheat if necessary. This is a necessary process before starting exercise. It takes 5 minutes to get your body moving completely, and it is best to feel a little sweaty.
? Pay attention to the heart rate and don't exceed the exercise heart rate range. Exercise heart rate, that is, the heart rate state maintained by the human body during exercise. Whether aerobic exercise or anaerobic exercise. Everyone has an appropriate heart rate to achieve better exercise effect. Keeping the best exercise heart rate is very important for exercise effect and exercise safety. It is suggested to download an APP of JoiiSports, which can receive athletes' heart rate data and remind them of their current heart rate at any time through voice and images, so that users can carry out an effective and safe exercise. Ensure sports safety. It is necessary to master the correct training methods and sports techniques and increase the amount of exercise scientifically. For people with different gender, age, level and health status, the arrangement of exercise should be different from person to person and step by step.
Necessary "cooling down" after exercise. After exercise, the body also needs time to restore calm and let the heart rate return to normal. Slow down slowly until the heartbeat returns to below 120 beats per minute. When I feel that my heartbeat tends to ease and my breathing is gradually stable, I have finished the last "cooling down" work. Pay attention to scientific drinking water. Water evaporates more during exercise, so drinking water is especially important for people who participate in fitness. Experts suggest that you should drink a small amount of water during exercise, don't wait until you are thirsty, and don't drink too much. Because overeating is very irritating to the stomach, and when drinking more than 1000 ml, it will cause diuresis through the body regulation mechanism, but it will cause water loss.
The above is the indoor exercise method I introduced to you. I believe everyone knows. It is recommended that you pay attention to intermittent relaxation during exercise. In order to eliminate muscle fatigue faster and prevent sports injury caused by local overload after each group of exercises, it is very important to relax the interval between groups.
Exercise 2 is suitable for indoor sports and has a wide range of activities. There are many types of activities, such as indoor and outdoor. There are many advantages to exercising according to its type. Indoor sports are relatively simple, and the most complicated ones are ball games. So what indoor sports can exercise? There are many indoor sports to do. Regular exercise can also control weight and reduce body fat content. This is an effective exercise beneficial to health. Patients should pay attention to its temperature when doing indoor exercise to avoid diseases such as colds caused by clothing problems.
Better indoor exercise methods are:
First, aerobics
Aerobics can also be done indoors by yourself. You can buy some DVDs of aerobic courses and follow the music while watching them, which can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.
Second, the stepper.
Aerobic exercise can also be done indoors. Treadmill is the most popular indoor aerobic exercise. The amount of exercise is not very large, but it can consume 325 calories per hour! If there is no treadmill at home, pile it up in wooden boxes or magazines and trample it up and down, but pay attention to safety.
Third, indoor bicycles.
Bicycle can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also been popular in recent years. The advantage of riding a bike is that the level and range of exercise are relatively tight and can be adjusted by yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.
Fourth, jump rope.
Skipping rope is the most familiar thing for each of us. Almost everyone has played it, but do you know that the amount of exercise for skipping rope is quite high? If calculated by the hour, skipping rope can consume 525 calories.
Five, the floor movement
The simplest weight-loss exercises are push-ups and sit-ups, which are also two kinds of weight-loss exercises that will not be out of date. Push-ups can exercise the muscles of the chest, abdomen and arms, and sit-ups mainly exercise the waist and abdomen.
Six, lift the laundry bag
Washing clothes is a helpful and energy-consuming housework. You can also lose weight by using a laundry bag full of dirty clothes before washing clothes. Lift the laundry bag directly, don't let it touch your body, and then put it down, so that you can fully exercise your arms, shoulders, chest and abdomen.
Seven, often climb the stairs.
Jogging along the stairs is a good aerobic exercise. The specific method is to climb 6- 12 stairs at the fastest speed, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you can try to skip it step by step and lose weight better.
What indoor sports can exercise? The seven exercise methods introduced in this paper can all be carried out indoors. These exercises are relatively simple, and the amount of exercise is not large, but improper control will endanger health. On the contrary, exercise can not meet the requirements for patients. Exercise is to ensure that you are not threatened by disease, but the exercise method is wrong and the effect is the opposite. Paying attention to indoor exercise can save a lot of time, and patients can use it to strengthen physical exercise, and its benefits will reach more.
First of all, yoga
Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities. It is an exercise way to achieve the harmonious unity of body, mind and spirit, so as to achieve the unity of body and mind.
Practice methods: body posture, breathing and meditation.
Health value: eliminating troubles; Improve immunity; Concentrate; Improvement of mental mood.
Precautions:
1, preferably barefoot, wear loosely and comfortably, so that the body can move freely;
2. It is not advisable to practice on hard floor or soft bed. When practicing, you should spread a mat on the floor.
3. If you feel tired or have spasms while maintaining a certain posture, you should work and massage immediately.
Second, Latin dance
Latin dance is a kind of competitive sports dance, which is characterized by strong explosive force, strong style and skill. The close combination of music and dance makes people immersed in music and sway with it after relaxation.
Exercise: Knee-sitting exercise and lateral pressure exercise (which can achieve the purpose of slimming).
Health value: Get physical and mental pleasure in sports, and at the same time improve people's comprehensive abilities such as creation, imagination, performance and artistic accomplishment.
Precautions:
1, pay attention to muscle tension when dancing, adjust mood, breathe evenly, and prevent stiff movements;
2. In case of poor breathing, please take a break before deciding whether to continue;
3, avoid twisting the waist too hard, should be based on the feeling right.
Third, aerobics.
Aerobics is a popular and popular sport that integrates group gymnastics, dance, music, fitness and entertainment. This way of losing weight integrates bodybuilding and fitness, which is especially suitable for women.
Sports characteristics: no age level; Coordination and variability of actions; A clear sense of rhythm and rhythm.
Health value: improve body shape and cultivate dignified posture; Adjust psychological activities and cultivate good sentiments; Improve nervous system function.
Precautions:
1. Exercisers should arrange the time, intensity and number of exercise groups of aerobics according to their own physique.
2. Pay attention to replenish water in time during exercise to ensure good health and normal physical needs;
3. If you exercise on an empty stomach for a long time, it will lead to a sharp drop in weight, impaired organ function, disease and health.
Fourth, treadmill exercise.
Treadmill is a routine fitness equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for family fitness equipment.
Exercise method:
1, warm your lower body at high and low speed first, or you may cramp.
2. When using the treadmill, don't adjust the speed very high at once, it's easy to fall down.
Don't jump immediately after stopping. Stand on it and have a rest first.