What are the indoor aerobic fitness and weight loss exercises in winter? It's very cold in winter, and many people don't want to exercise outdoors. In fact, even if you don't go out, you can do some indoor aerobic fitness and lose weight at home. Let's take a look at indoor aerobic fitness and weight loss exercise in winter.

Indoor aerobic fitness and weight loss exercise in winter 1 indoor aerobic exercise: rhythmic exercise

Find an easy-to-learn rhythmic gymnastics video and just follow it. Not only can it give you a perfect curve, but also rhythmic gymnastics has no venue restrictions. You can jump at home and outside, and you can exercise for a certain part of your body or for the whole body.

Aerobic indoor exercise: dumbbells

Buy a dumbbell that suits your strength and go home. Dumbbells can make your arms thin. Note that you must choose a dumbbell with moderate strength for yourself. Too light consumes fat, too heavy exercises muscles easily. It is best to feel the muscle contraction when you exert yourself, but it is effortless.

Aerobic indoor exercise: hiking

Take a big step with your left foot, and then slowly lower your right knee until it almost touches the ground. Press your body center of gravity to your left foot, then stand up and put your right foot close to your left foot, and then pull it out. Repeat the previous action eight times on each foot.

Aerobic indoor exercise: curl up and sit up straight.

Hold your chest with your arms crossed, your legs bent, your heels 30-50 cm away from your hips, your feet flat, your toes hooked on the bottom of the furniture, lie on your back, lean forward when you get up, and try to touch the furniture on your toes. Try to repeat without interruption within 1 minute.

Aerobic indoor exercise: step for 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.

Aerobic indoor exercise: body rotation exercise

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 arm, 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 resume your upright posture and rotate it left and right four times. This exercise method of losing weight * * *.

Aerobic indoor exercise: body bending

Hold your head high, open your shoulders, keep your feet shoulder width apart, put your hands behind your back, and make fists straight and cross. Slowly lean your upper body forward 90 degrees, and then lift your crossed hands up. Don't bend your arms, keep your body down, keep your arms in sync with your body, and press hard to keep your body as close as possible to your legs. Try not to bend your legs during the whole process. * * * Do it 8 times.

Aerobic indoor exercise: running

Running is a way to lose weight that can be used indoors and outdoors. Jogging for an hour can also achieve the effect of running for half an hour. Jogging is a good exercise method if you don't want to make yourself too tired.

Indoor aerobic fitness and weight loss exercise in winter II. Aerobic exercise method

Besides doing aerobic exercise outdoors, you can also do it indoors. You can buy some aerobics course DVDs and dance to the music while watching them. It can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.

Second, floor movement.

Push-ups and sit-ups can be said to be the simplest and most effective weight loss exercises, and they will not be considered as outdated and effective weight loss exercises in any case. Push-ups can make the muscles of the chest, abdomen and arms get better exercise, while sit-ups can mainly exercise the waist and abdomen.

Third, kick shuttlecock.

Shuttlecock kicking is also one of aerobic exercises and a healthy weight loss exercise. If you want to lose weight quickly, but don't want to take part in a lot of exercise, then I personally suggest that you use shuttlecock to lose weight. The revised method is very suitable for white-collar workers who work in the office for a long time. They are busy at work, so they can take some time to kick shuttlecock after work, which can not only lose weight, but also keep fit.

Fourth, jump rope.

Skipping rope is the most familiar thing for each of us, and almost everyone has played it, but you should know that the amount of exercise for skipping rope is quite high. Jumping rope can consume 525 calories per hour. So if you want to lose weight, skipping rope is also a good way.

Verb (abbreviation for verb) indoor bike

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!

Six, step machine

Aerobic exercise can also be carried out indoors. Treadmill is one of the most popular indoor aerobic exercises. The amount of exercise is not very large, but it can consume 325 calories per hour! If you don't have a treadmill at home, it will have the same effect to use wooden boxes or magazines to go up and down the steps, but pay attention to safety.

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 the weight loss effect will be better.

Eight, press the chair

You can do this exercise at any time, whether at home or in the office. Find a chair to sit up straight, put your hands on any armrest, put your feet flat on the ground, then pull your body up, slowly count to 10, and then resume sitting. Repeating this action repeatedly can effectively exercise your back muscles.

Indoor aerobic fitness and weight loss exercise in winter 3 Winter sports should choose new projects that are light and light and have little exercise. Authoritative experts suggest that you can choose skating, running, walking, cycling and other outdoor activities. In addition, you can also choose new projects such as high-temperature yoga, swimming and pilates indoors. You can also go to the hot springs in moderation. It is necessary to moderately reduce mountain climbing and physical exercise to avoid immune decline caused by excessive exercise intensity and cause diseases such as colds and pneumonia.

Bikram Yoga is the safest choice for winter training because of its excellent temperature protection and also helps to lose weight. However, too much Bikram yoga slimming in winter will lead to too much water outflow, which is very easy to reduce physical fitness. Authoritative experts suggest that Bikram Yoga should not lose weight more than three times a week and maintain a moderate body fat rate to keep warm and resist sudden diseases.

The key point of Bikram Yoga is to let everyone exercise in a very good natural environment in winter. Generally, the indoor temperature is the main factor in yoga studios, while Bikram yoga adjusts the indoor temperature to about 30℃, which is similar to that in summer. Endotoxin can be reasonably removed from the body in winter. In addition, at this temperature, the muscles and tendons of the body are more flexible, and everyone is not easy to get hurt during fitness exercise.

In addition, practicing yoga in winter is very prone to contusion, which is due to insufficient or slow warm-up exercise before starting yoga, resulting in some muscle tendons not being opened, which is very prone to sprain and contusion. To achieve the actual effect of slight heat and sweat all over the body, other training can be carried out. Some human factors prevent severe cold, and doors and windows are closed during indoor training. However, yoga pays attention to the adjustment of the body. It is suggested that indoor ventilation should be maintained moderately during indoor training unless there is immediate wind blowing on the human body. Be sure to cover the blanket and wrap your hands and feet when you are lying or sitting in meditation training to prevent the cold from invading. The above is the indoor aerobic exercise that the net editor introduced to you in detail. I hope you don't give up our long-term exercise because of the temperature, because once I finish exercising, the actual effect of my previous exercise will be wasted.