People who like sports again believe that they are too lazy to go out in cold winter, but winter is the easiest time to accumulate fat. You will get fat if you don't exercise, but you are really afraid of the cold and don't want to go out. What do we do? Let's share some small weight-loss exercises that you can do at home, so that you can lose weight without going out.

Home sports: running in situ

Running to lose weight is very common. You don't want to run outdoors in winter. If you have a treadmill at home, you can run directly with it. If you don't have a treadmill, you can run directly at home and lean your feet to your hips as much as possible, which can not only help stovepipe, but also tighten your hips. Before you start, stand up straight as if you were standing still. After running, try to keep your heels close to your hips. The closer you get, the better the effect. You can imagine hitting your hips with your heels, which will have a better running weight loss effect.

Family sports: sit-ups

Sit-ups are a kind of exercise that we are very familiar with and can be done at home at any time. Lie on the floor, straddle your calf on the chair surface, hold your head with your hands or put it on your sides; Then take a deep breath, exercise the strength of the abdomen, and lift the part above the scapula off the ground. This exercise mainly depends on the strength of the abdomen, which can mainly exercise the abdominal muscles. If you persist, you can also exercise sexy abdominal muscles. In addition, it can stimulate intestinal peristalsis and improve constipation.

Family sports: Climbing stairs indoors.

Now most houses have two floors, so if you don't want to go out, you can use your own stairs to exercise stairs, which can also help you lose weight, because when climbing stairs, your body will be under greater pressure and your heart will beat faster, which will effectively help promote blood circulation, burn body fat and help you lose weight.

When climbing the stairs, pay attention to keep your waist straight, swing your arms, lean forward slightly, and focus on your heels; When going down the stairs, in order to prevent the knee joint from being under too much pressure, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee. After going down the stairs, do more exercises such as stretching, squatting, standing up, static semi-squatting, etc., so that the knee joint can be fully exercised to prevent the calf from becoming thicker.

Family sports: push-ups

Push-ups can be practiced by both men and women. Male exercises help to exercise abdominal muscles, while female exercises help to tighten the chest and shape better curves of shoulders, back and hands. Action essentials: Make sure there is a solid bench, put it on a flat ground, hold the bench tightly with both hands to support the upper body, keep your legs straight, and put your feet together to make the whole body in a straight line, and it is appropriate to make an angle of 30 degrees with the ground. Then you can support the upper body with arm strength, slowly retract and move smoothly, and repeat 50- 100 movements.

Home Sports: Power Jump

Strength jumping is a simple exercise that can carve the curve of the lower body, which can be carried out at home at any time. Now the practice is almost over. The most important thing in aerobic exercise is time. Interval training is more important than time, so pay attention to posture during exercise.

Action essentials: stand with your feet apart and shoulder width apart; Straighten the hind feet; When the front foot bends down and lifts, the back foot jumps up gently; Of course, the legs that are also located at the back should also keep a straight line; Repeat the action. If you feel tired, run in the same place.

Family sports: bed sports

Action 1: Keep your legs straight and flat on the bed, raise them as high as possible, keep them flat for five seconds, and repeat five times (try to keep your legs straight when lifting your legs). This action can help you practice your abdominal muscles and help you lose weight during the holiday.

Action 2: Lie flat on the bed with one leg half curled up and the other leg straight. Lift your hips and straight legs with waist strength, stay in the air for three to five seconds, and then return to the initial position. Repeat this action three times with the other leg.

Home sports: sofa sports

Have a drink first? Beijing paralysis? Take a cushion with your legs suspended, and then do leg lifts, repeating 8 times; Then put the mat between your arms, keep your lower body still, and turn your upper body 90 degrees left and right? , repeat 8 times; Lift one leg to hang, and the other leg to support the squat. Repeat 8 times.

Family sports: housework

If you don't like to do rigid fitness exercises, you might as well do more housework at home, not only to lose weight, but also to enjoy your life and make your home cleaner. Like hand washing clothes 1 hour, it can consume about 300 calories; Ironing clothes 1 hour can consume about 150 calories. Planting flowers and trees for 20 minutes can burn 100 calories; Vacuum 1 hour can consume 200 calories; Can mopping the floor for 20 minutes consume 100 calories? So, take advantage of the weekend and get started.

Family exercise: full-body exercise

If you are a round pier MM who needs to lose weight, then Bian Xiao will definitely teach you this trick. Prop is a book with a little thickness and weight. After relaxing, kneel on one knee (you can prepare a small cushion), hold the book with your hands straight forward, turn right gradually to the limit, then take a deep breath and return to the right position, and then repeat the action to turn left.

After the left-right twist, slowly raise your hand, book it straight on your head, keep it for 5- 10 seconds, then put it down and repeat the exercise with the other leg. This action includes turning, leg exertion and arm lifting. Because of its great intensity, you may feel a little uncomfortable at the beginning of the exercise. But stick to it for a week, and you will find that you have lost weight all over. If you can stick to 1 month, it is not a problem to lose weight easily 15 kg or more.

At home, when people are most relaxed, don't let fat people enter at this time. You can also exercise at home to lose weight. The above slimming actions are often practiced so that you can lose weight without going out.