What exercise should I do indoors in the morning? A day's work is in the morning, and you just get up in the morning. If you don't have time to go downstairs to exercise, you can also do exercise indoors. There are many small health exercises that are very suitable for getting up in the morning. Let's see what exercise we do in the morning.
What exercise should I do indoors in the morning? 1 1. curl up.
Lie flat, legs at 90 degrees, legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground.
With breathing, the upper and lower parts are controlled at a constant speed. The primary part can be 10, which is divided into three groups. After a certain foundation, you can use 1 to divide into 20-50 groups, and then divide into 3-5 groups as needed.
2, sitting load-bearing rotation
Sit in a chair, keep your lower back straight, and your body can turn around quickly in a controlled way, whether you are unarmed or carrying a load. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.
3. air bike
Lie flat, put your hands on your sides naturally, keep your back close to the ground, straighten one leg forward, and tighten the other leg in the direction of your body, as if you were stepping on a bicycle in turn. Straighten your legs as close to the ground as possible, and use the strength of the abdominal oblique muscle to tighten and fold your body to the opposite side. Every movement is in place, both sides are balanced and breathing at a constant speed.
4, refers to as a comb
Comb your hair with the back of your nails for 30-50 times, then pull your ear, pull the tip of your ear for 5 times, pull your earlobe for 5 times, and finally rub the outermost helix for 20-30 times. Then use the palms of both hands to beat 2-3 times from the waist to the heel and from the inside of the calf to the sides of the navel, and the whole set is over.
Step 5: nod your head
Stand, feet apart, shoulder width apart, hands akimbo, do forward flexion (chin close to chest), backward extension (head up and back), lateral flexion (ears close to shoulders) and rotation. The action is required to be slow and in place. When you reach a certain position, stretch a little hard and feel sore, and the effect will be better. Do it for about a minute at a time.
What exercise should I do indoors in the morning? 2 1. Yoga.
An effortless but healthy exercise. You don't need a yoga mat. It can speed up metabolism, repair the body and recuperate beauty.
Step 2 sit-ups
Not exclusively for women, everyone can do it, mainly to exercise the waist and abdomen, groin and reduce stomach.
Step 3 jog indoors in situ
With the help of a treadmill or jogging in place, you can accelerate fat consumption and achieve the goal of losing weight quickly. It can also enhance physical fitness and improve resistance.
4. squatting
Mainly to exercise thigh muscles, or indoor training before running.
5. Sit on your back and step on your bike.
Mainly exercise leg and abdominal muscles, which can be done in bed. It can restore tired legs and feet, bend stiff hips and relieve the pressure caused by varicose veins.
Step 6 push-ups
Many people like a sport, the main function is to improve the muscle strength of upper limbs, chest, back and abdomen.
Get up early and do some exercise indoors. 3 wake up:
In the morning, put the pillow behind your back, put your hands back to do three sit-ups, put the pillow behind your back, hold your head on your toes in your abdomen, bend your knees, and fall left and right in turn, with your knees touching the bed and your hands still.
Clothing:
Put your hands behind your back when you dress. When the hands are straight, the upper part of the chest naturally droops and the hands swing left and right. At the same time, twisting your hands to the left and right will hold your head and breathe, and you will breathe when you look up.
Wear pants:
Put on pants, squat down quickly, and open your feet shoulder-width. When you stand down, hold your chest out, raise your hands horizontally, and apply force evenly to your feet. Squat down to the end and get up quickly. At first, I danced lightly several times, continuously jumping lightly in the same place, which not only enhanced the strength of my feet, but also exercised my heart and improved my cardiopulmonary function.
Push-ups:
Do 10 push-ups after getting up, and do 100 feet in situ. Standing upside down against the wall can not only enhance the strength of upper limbs, but also promote blood circulation.
Skipping rope:
Skipping rope is a simple activity method. You can always prepare a rope around you and exercise at any time. Skipping rope can jump on one foot, two feet and two feet in turn, and the speed is suitable for people. Breathe in when you jump, and breathe through your nose.
Wash your face and brush your teeth:
When you wash your face and brush your teeth, you can do the rotation of your upper body and upper body, sideways movement, flexion and extension of your hands as far as possible, and flexion and extension of your knees when you stand. Just a few examples show that you can find fitness time in two minutes as long as you have the heart.
In addition, many sports can be carried out at will. For example, when talking on the phone, writing or typing, you can do leg exercises by the way; When walking or going upstairs, you can consciously straighten your arms.
Stand up, tighten your hips and keep your chest and waist curve; When resting, you can sit in a chair to exercise your hips, keep your back straight, slightly away from the back of the chair, put your arms behind the back of the chair, and then lift and put down your arms, so that you can exercise your arms and expand your chest. When picking up something on the ground, don't bend over, but kneel down.
This stimulates the muscles of the ankle and calf. Even the "tooth-tapping exercise" when going to the toilet, the "eye-rolling exercise" when washing feet and the "anus-lifting exercise" when brushing teeth are extremely desirable fitness methods.
The benefits of morning exercise
1, morning exercise helps you develop regular living habits.
Getting up early is actually a good habit, because if you are used to getting up early, you will have regular living habits. If you don't waste the good time in the morning, you will feel that you have enough time in a day and your attitude towards life will be positive and healthy ~
2, moderate exercise in the morning, keep full of energy and vitality all day.
Exercise in the morning wakes up all organs of the body and excites sympathetic nerves, which makes the brain more flexible and quick-thinking, and also improves the efficiency of work and study ~
Exercise can make your body release endorphins, which will make you actively excited, relax your brain, relieve stress, make you feel happy, speed up blood circulation, prevent you from getting sleepy often because of sticky blood, and make you full of energy all day.
3. Improve sleep quality
Exercise in the morning can lower blood pressure, and even lower blood pressure by 25% at night, so that you can sleep longer, avoid insomnia and dreaminess, and the quality of sleep will naturally improve ~
Disadvantages of morning exercise
1, get up early every day and feel sleepy.
It is generally difficult for us young people to get up. Getting up early is harder than killing you. If you are really a basin friend who is struggling to get up, not only the quality of sleep will be affected, but also the effect of exercise will be greatly reduced ~
2. Preheating takes longer.
Because your body hasn't reacted from sleep in the morning, not only your consciousness is not awake enough, but also the muscles and joints in your body are not awake and stiff enough. If you don't warm up enough at this time, it's easy to pull yourself in the strenuous exercise later. Muscle flexibility will be much better at night than in the morning ~
3. The exercise environment in the morning is limited.
In fact, before the sun came out, the concentration of carbon dioxide in the air was very high. It is not suitable for aerobic exercise at this time. It is ok to exercise at home, but naturally it is not as free as outdoor ~