What are the aerobic exercises suitable for doing indoors?

What are the aerobic exercises suitable for doing indoors?

What are the aerobic exercises suitable for indoor sports? Exercise is the basic way to keep healthy. In our daily exercise, aerobic exercise is very beneficial to our health. This sport has a great influence on our posture. Here are some aerobic exercises suitable for indoor sports.

What are the aerobic exercises suitable for doing indoors? 1 1, sit flat and stretch forward.

Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.

Step 2 curl up and sit up

Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

Three, three minutes to jump.

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.

4. Step action

Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.

5, trembling fitness

This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases, backache and other diseases.

What are the aerobic exercises suitable for doing indoors? 2 jump rope.

First of all, you should choose the skipping rope that suits you. When choosing, first step on the center of skipping rope, and hold the handle with both hands and pull it up. If the handle is at the height of the chest, that's the length of skipping rope that suits you. When exercising, put your feet together, try not to bend your knees, the jumping height does not need to be too high, your hands should be fixed in the same position, and you can move your wrists. Exercise time can be 10 ~ 30 minutes according to personal ability.

Step aerobic exercise

Climbing the steps is easy. First, prepare a wooden box or concrete step about 35 cm high. When practicing, take four beats as a group. When the beat is "1", the right foot climbs the steps first, and when the beat is "2", the left foot climbs the steps again. At this time, the legs on the steps should be straight. Hit "3" and go down the steps with your right foot, then land with your left foot. The order of the left and right feet can be interchanged. Pay attention to the stability of the footsteps to avoid injury.

aerobic dancing

If you think the first two sports are boring, you can search Duoyan Zheng, Pan Ruodi, or Uncle Billy's aerobic dance teaching films online and dance with them, which can not only reduce fat, but also be interesting. Breathing during dancing can match the beat of the music, so it will be less laborious to jump.

It is particularly important to note that although these exercises are carried out indoors, in order not to burden the knees, you should wear sports shoes and yoga mats. You also need to warm up before exercise and do exercises after exercise to avoid sports injuries.