Indoor sports include: aerobics and dancing, such as yoga, aerobic dance and aerobics. This kind of sport is very interesting. Leisure: such as table tennis, tennis, badminton, swimming, etc. These sports are more interesting, but more technical.

Fitness equipment: divided into aerobic equipment and strength equipment, aerobic equipment mainly exercises the heart and lung function of human body, and has the function of reducing fat and slimming (related to the time and intensity of exercise); Strength equipment can train muscle strength and girth (related to the intensity and times of loading).

Push-ups: Daily exercise and basic training in physical education class, especially military physical training. Push-ups mainly exercise the muscles of upper limbs, waist and abdomen, especially the chest muscles. It is a very simple but effective strength training method. Beginners can practice push-ups in two groups, each group 15 to 20 times.

2, sit-ups, a way to exercise. Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position, and so on.

3. Pull-ups on the horizontal bar: pull-ups on the front of the neck: exercise latissimus dorsi and shoulder muscles. Hands are shoulder-width apart and hung on a single pole. When pull-ups, concentrate the contraction force of latissimus dorsi, and bend your arms to drive your body up. Pull-ups with wide grip at the back of neck: Exercise the pull-ups at the front of neck to make the horizontal bar touch the neck, pause for 2-3 seconds, then resume and repeat the action.

4, parallel bars arm flexion and extension exercises chest muscle, triceps brachii and deltoid muscle (toe), as well as latissimus dorsi and trapezius muscle. The equipment needed is the best parallel bars. When the initial practitioner is weak, he can choose benches, beds and other living furniture and take the same action (because stepping on the ground can reduce the weight load).

Physical training should be combined with special competitive characteristics.

Physical training serves to improve athletes' comprehensive special competitive ability and must be combined with the characteristics of special sports. The content of physical training is to develop the sports qualities required by special events, among which the main qualities required by special events should be highlighted. When choosing or designing physical training means, we should try our best to connect with the action form, action structure and energy metabolism mode of special technology. Physical quality training should be organically combined with technical, tactical and psychological training.

It is necessary to arrange general physical training and special physical training reasonably. General physical training can comprehensively develop athletes' sports qualities such as strength, endurance, speed, agility, coordination and flexibility, improve the functions of athletes' organs and systems, and make athletes' bodies develop in a balanced way. At the same time, through general physical training, improve the health level of athletes.