Which is better for indoor sports? In hot summer, the burning sunshine always keeps people away from outdoor sports, so everyone chooses indoor sports. There are many kinds of indoor sports. Here's what kind of indoor sports is good.
Which is better for indoor sports? 1 Method 1: Sit-ups at home.
1. Lie flat, bend your legs together, and put your hands above your abdomen.
2. Use abdominal strength to lift the back and head for 4 seconds.
3. Hold the object with both hands and move it to the left, while looking at the head to the right, in the opposite direction.
Efficacy: Tighten the muscles of arms and shoulders and eliminate waist fat.
Exercise method 2 at home: towel squat
Exercise: Stand with your feet shoulder-width apart and your toes slightly outward. Stretch the towel with both hands and raise it above your head. The distance between your hands is greater than your shoulder width. Do squats and try not to let your knees exceed the height of your toes. Repeat 3 groups, each group 10 times.
Benefits: This action can not only tighten the muscles of hips and arms, but also benefit the heart and lungs.
Exercise method 3 at home: strength jump
Methods: 1. Stand back and forth with your feet shoulder-width apart and your hind feet straight.
2. While the front foot is bent and lifted, the back foot jumps gently.
3. Of course, the leg also located at the back should keep a straight line.
4, the action is repeated, and if you feel tired, you will run in place.
Exercise method 4 at home: walk in advance
Take a big step forward with your left foot and slowly lower your right knee until you basically touch the ground. Pay attention to the left knee at 90 degrees and then press the center of gravity to the left foot. Then stand up, rest your right foot on your left foot and push your right foot forward.
I usually do eight times on each foot before repeating the previous action.
Exercise method 5 at home: bend forward
Stand still, hold your head high, open your shoulders, keep your feet shoulder width apart, put your hands behind your back straight, make fists with your hands crossed, slowly lean forward at a 90-degree angle with your body, and then lift them up with your hands crossed. Be careful not to bend your arm at this time. Then the body continues downward, and the arms are synchronized with the body. Press your arms down hard to get your body as close to your legs as possible. Try not to bend your leg eight times during the whole process.
Exercise method 6 at home: lift your legs in situ.
You can lift your legs in situ at home. It can improve your breathing and cardiopulmonary function, strengthen your leg strength, improve the flexibility and strength of your shoulders and hips, and make your whole body get full fitness exercise.
Exercise method 7 at home: body rotation exercise
Step left with your left foot, at the same time, lift your upper body with your arms to both sides and turn left 90 degrees. When finished, bend your left arm, put your elbow behind your back and stick it to your waist. The right arm will bend flat on the chest and touch the left shoulder with your finger. When you straighten your arm, your left arm will bend flat in front of your chest and your right arm will lift sideways. At the same time, turn your upper body to the right 180 degrees, and look at your right hand. When you are finished, you will return to an upright position. Usually you turn left and right four times.
Which is better for indoor sports? 2 1. Indoor bicycle.
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 cycling is the level of exercise.
Moreover, the amplitude tension is large and can be adjusted by itself. 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.
Step 2: Step machine
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.
3. Aerobic exercise
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.
Step 4 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.
5. Floor exercise
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.
Step 6 climb 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.
7. 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. Repeat this action repeatedly to exercise your back muscles.
Which is better for indoor sports? 3 1. Chest push-ups.
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
2. Sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
3, biceps raise healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
4. Hold the wall and squat.
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.
What are the benefits of exercise?
1, exercise helps you control your weight.
Exercise can prevent obesity or help to lose weight. When you exercise, you burn calories. The greater the intensity of exercise, the more heat is burned. You don't need to spend a lot of time exercising every day to lose weight. If you can't exercise strictly, then work hard at daily chores-don't take the elevator every day, climb the stairs up and down the stairs or do more housework.
2. Exercise helps you to resist diseases and keep healthy.
Worried about a heart attack? Want to prevent hypertension? No matter how heavy you are now, participating in sports can increase the content of high-density lipoprotein (HDL) or "good" cholesterol in your body and reduce unhealthy triglycerides.
Physical exercise will make your blood flow smoothly and reduce the risk of cardiovascular disease. Regular exercise can prevent and control human health problems such as stroke and metabolic syndrome.
Exercise brings you a good mood.
Want to cheer up? Or do you want to vent under pressure? A 30-minute exercise or walk in the gym can help you. Physical exercise will stimulate the brain to release chemicals, making you feel happy and relaxed. Long-term exercise makes you more fit, more satisfied with your appearance, and then enhances your self-confidence and self-esteem.
4. Exercise makes you energetic.
Shopping at the grocery store or doing a little housework makes you breathless? Daily exercise will increase your muscle strength and make you have stronger endurance. Exercise and physical exercise help the body to deliver oxygen and nutrients to various tissues and make the cardiovascular system work more effectively. With the improvement of cardiopulmonary efficiency, I have more energy to do daily housework.
5. Exercise improves sleep.
If you can't sleep or get sleepy, you can sleep faster and deeper through regular exercise. But remember never to do exercise before going to bed, or you will be too excited to sleep.