There are many kinds of eight ways of indoor fitness. Different people choose different methods. No matter what kind of fitness, it has good benefits and can exercise. Here I bring you eight kinds of indoor fitness exercises. Let's have a look.

Eight indoor fitness exercises 1 1, indoor fitness-skipping.

Exercise muscles: quadriceps femoris, hamstring and calf.

What you need: elasticity and shock absorption for skipping rope, such as wooden floor (if you can jump on concrete floor).

Key points: keep your knees bent and your elbows bent at your sides. Don't jump too high, it's best to just skip skipping rope, which can save energy and avoid fatigue too quickly.

Exercise: Jump continuously for 4 minutes, then relax 1 minute. After mastering the skipping skills, gradually extend the time until it reaches more than 20 minutes.

2, indoor fitness-running

Exercise muscles: hips, quadriceps, hamstrings and calves.

What you need: a pair of soft and elastic running shoes.

Essentials: Running is to exert energy. In other words, when running forward, try to relax your body and let your hands swing naturally at your sides. If you are used to jogging at dusk, you'd better wear a sign that can flash everywhere (bring a friend for safety).

Exercise: If you just started this sport, consider running for 5 minutes and then walking for 2 minutes. Gradually extend the exercise time every week until it reaches more than 20 minutes. If you are used to running, you can run for 25 to 35 minutes at a time. If you are a complete expert, it can be extended to 40 to 60 minutes. Similarly, increasing resistance (such as running and climbing mountains) can improve exercise intensity.

Tip: Don't clench your fist (relax! ), pay attention to the heel landing first.

3, indoor fitness-triceps exercise

Exercise muscles: shoulders and triceps.

What you need: a chair and a friend.

Essentials: Bend your knees at an appropriate angle, with your back to the chair, your hands back, and the distance is narrower than your shoulders. Hold the edge of the chair, squat until the elbow is at a 90-degree angle, and then slowly lift your body.

Exercise: Beginners do 2-3 groups, each group 12 to 20 times; Middle-level people straighten their legs and cross at the ankles, doing 2-3 groups, each group 15 to 20 times; Skilled people ask their friends to lift their legs parallel to the ground, and then do 2-3 groups, 20 to 30 times each.

Tip: If the posture is correct, you will feel a stretching force on your shoulders when you squat.

4, indoor fitness-wringing towel exercise

The muscle that gets exercise: biceps.

What you need: a friend and a rolled towel.

Essentials: Stand with your legs shoulder width apart. Let a friend hold both ends of the towel with both hands. You hold the middle part, put your elbows on both sides, and slowly lift the towel to your chest. The friend pulls it down (to enhance resistance).

Exercise: Beginners do 2-3 groups, each group 12 to 20 times; Do 2-3 groups on average, each group 15 to 25 times; Skilled people do 2-3 groups, 20 to 30 times in each group.

Tip: Keep your back straight, your elbows fixed and your head at a 45-degree angle.

5, indoor fitness-sit-ups

Exercise muscles: upper abdominal muscles.

What you need: a towel or a cushion for lying on your back.

Main points: lie on your back, bend your knees and land on your feet. Put your hands behind your head, use your abdominal muscles, lift your shoulders off the ground (note: not sitting up), and then slowly lower your body.

Exercise: Beginners do 2-3 groups, 30 to 50 times in each group; Do 2-3 groups at medium level, 50 to 70 times in each group; Skilled people do 2-3 groups. 70 to 100 times in each group.

Tip: Exhale when you lift your body and inhale when you lie down. Chin up, elbows open.

6, indoor fitness-leg lifts

Exercise muscles: lower abdomen.

What you need: a towel or a cushion for lying on your back.

Main points: Lie on your back on the mat, with your legs raised and your knees bent at an appropriate angle. Put your hands behind your head, lift your knees against your chest, and then slowly put them down.

Exercise: Beginners do 2-3 groups, 30 to 50 times in each group; Do 2-3 groups at medium level, 50 to 70 times in each group; Skilled people do 2-3 groups, each group is 70- 100 times.

Tip: When the hips are lifted off the ground, pay attention to abdomen.

7, indoor fitness-shoulder exercise

Exercise muscles: shoulders and chest.

What you need: a friend.

Point: Stand with your legs shoulder width apart and your arms raised at a 90-degree angle. Slowly raise your arm to shoulder height, while your partner presses your elbow down to increase resistance (not too hard).

Exercise: Beginners do 2-3 groups, each group 12 to 20 times; Do 2-3 groups on average, each group 15 to 25 times; Skilled people do 2-3 groups, 20 to 30 times in each group.

Tip: As you become more and more proficient, your friends will gradually increase their efforts.

8, indoor fitness-push-ups

Exercise muscles: chest, triceps and shoulders.

What you need: a towel (under your knee).

Essentials: Kneel on the ground and put your head in your hands. Keep your hands shoulder-width, raise your head, slowly close your chest to the ground, and then lift it.

Exercise: Beginners do 2-3 groups, each group 12 to 12 times, and intermediate ones do 2-3 groups, each group 15 to 25 times; Skilled people straighten their legs and touch the ground with their toes. They were divided into 2-3 groups, 22 to 23 times each.

Tip: remember to hold your chest and abdomen.

Eight indoor fitness exercises 2. The benefits of persistent exercise.

1, sleep aid

Modern people are under great pressure and many people suffer from insomnia. In addition, with the growth of age, people's sleep patterns will change and sleep will become shallow. Studies have shown that women who walk four times a week and do other aerobic exercises for at least one hour have a 50% higher sleep quality than women who don't like sports. Therefore, insisting on exercise can be described as a very effective "sleeping pill".

2. Control your weight and stay healthy

Exercise is the only way to keep healthy. Exercise, especially aerobic exercise, requires burning fat to provide energy. It consumes calories during exercise and has the function of reducing fat. In addition, some strength-based exercises can exercise people's muscles well, enhance their metabolic ability, increase their daily energy consumption, avoid the accumulation of calories to form fat, make muscles feel linear, and make people fit and sunny.

3, delay aging and prolong life.

With the growth of age, the function of human body will decline. Insisting on exercise will increase muscle mass and make people have a good body when they are old. Exercise can slow down the decline of the function of various systems of the body and prolong life. According to foreign reports, after people reach middle age, insisting on aerobic exercise can delay physiological aging 12 years.

4. Promote active thinking.

Keep exercising every day, rain or shine. The appearance is strong and flexible. In fact, the flexibility of limbs will drive the flexibility of brain thinking, and persistent exercise can effectively promote the activity of brain cells, improve our intelligence level and make our thinking more active.

5. hone your will

Tempering will and overcoming difficulties are always closely related. In order to achieve the purpose of keeping fit in sports, we must overcome many difficulties, exercise with hard training, temper our will with hard sweat, persevere and abide by the rules. Don't "fish for three days and dry the net for two days". As long as we persist, we can achieve the goal of keeping fit, and secondly, we can hone our tenacious will and shape a good personality psychology. In addition, people who do regular physical exercise will be more optimistic and enthusiastic.