What are the best indoor sports? It is very cold after winter, which makes friends who like to go out for exercise very upset. Going out to exercise is too cold and easy to get hurt. I don't know which ones are good for indoor exercise. Let's take a look at the best indoor sports.
The best indoor sports mode 1 1. Several simple indoor weight-loss exercises.
1. Neck movement: Stand with legs apart, head forward, back, reset, turn left, turn right and turn around.
Go round and round to the left and do it four times.
2, around the arm: stand with your legs apart, raise your arms, circle 4 times forward and 4 times backward, and do it twice.
3, chest expansion: stand with your legs apart, your arms are flat and flexed, your arms are stretched and vibrated, and do it for 4 times.
4, body rotation: 4 times left and right, do 2 groups.
5. Bend forward: 8 times.
6, body ring: take the waist as the axis, around the left and right, do it twice.
7, kick: before and after 10 times, do 2 groups.
8, lunge leg press: left and right 4 times, do 2 groups.
9. Side leg press: 4 times left and right, do 2 groups.
10, squat down and stand up: 12-20 times.
1 1. Turn your foot around your wrist: 12 times each.
12, sit-ups: 8- 15 times, do 3 groups.
13, push-ups: 8- 12 times, do 2 groups.
14, relax for 3 minutes.
Second, matters needing attention
The appropriate time for each exercise is 40-60 minutes.
It's best to weigh yourself before losing weight, once every two weeks during the process of losing weight, and observe the change of weight. If the weight changes little and there is no fatigue, you can appropriately increase the amount of exercise and the number of groups. And take part in some outdoor sports, such as jogging, mountain climbing, cycling, badminton, bowling, jumping and swimming.
Only perseverance can achieve the effect of losing weight. If you fish for three days and dry the net for two days, it is impossible to lose weight. At the same time, to lose weight, you should determine the appropriate exercise intensity according to your own physique. It is normal for your body to feel slightly tired at first.
In addition, you should also control your diet properly to get better results. As long as you have perseverance and perseverance, and pay attention to scientific methods in the process of losing weight, you will be able to lose fat and get a fit figure.
The best way to do indoor sports. The benefits of indoor sports
In recent years, people in China have gradually turned to indoor sports for the following reasons: First, they can go often without being affected by weather conditions; Second, the venue is more comfortable and will not be hurt by rough outdoor venues; Third, the indoor temperature is constant, and the body will not be difficult to adjust because of the temperature difference with the outside world after sweating.
Second, what is indoor sports?
In short, most of the early indoor sports were represented by yoga, aerobics and dancing. Now, because large sports centers are equipped with various equipment, besides rock climbing, archery, squash, basketball, badminton and swimming, even golf can be played indoors.
Third, how to choose indoor sports venues
According to the requirements of indoor sports venue selection, taking badminton venue as an example, the width and height of the venue, ventilation or not, sufficient light and floor material are the key points for people to choose the venue.
Fourth, pay attention to warm-up before indoor exercise.
For the general public, warm-up before exercise and stretching after exercise are particularly important, especially for office workers who have kept the same posture for a long time, it is suggested that they must do enough warm-up exercise before exercise, because the main purpose of warm-up is to stretch muscles, raise body temperature first, and prevent strain caused by excessive muscle contraction.
People often say that if you exercise more, you won't be afraid of the cold. However, when you exercise, your pores will open all over your body. It is when you are weakest that athletes have to be cautious. When people exercise in winter, whether indoors or outdoors, they should pay attention to warm-up before exercise, plan appropriate exercise time and avoid vasodilation. These are small details that should be paid attention to when exercising.
Five, indoor sports mode
1, Yoga is the first choice. You love the house, you can practice in front of the computer and watch teaching videos. The key is to standardize. Make a daily plan (how long, how strong, how many sets of actions) and strictly implement it.
2, skipping rope, very good exercise, is very effective for physical coordination, reaction speed and cultivation. Jumping rope is very slim and effective.
3. Dumbbell is a kind of equipment with high cost performance, which is not only convenient to use, but also can be used for multiple purposes. Now chrome steel "wisdom dumbbells" are on sale. Just turn the digital turntable at the top of the dumbbell and you can choose six different weight levels for different people to exercise.
4, soft ball, this soft ball of vinyl material can be used to exercise strength and flexibility. Put the soft ball at home, and the bodybuilder can do various stretching exercises on the ball; Sitting on the ball can exercise the strength and flexibility of different parts of the body. If the home is small and there is no place to put this big ball, you can use it instead of a chair. People sitting on a big ball can exercise their strength and improve their balance.