The most suitable exercise method for indoor weight loss

　　Recently, reports of smog have appeared in many cities. Such an air environment is undoubtedly a good choice for people who want to go out. exercise It is very disadvantageous for people. So for people who want to exercise and lose weight, what indoor weight loss exercises are effective? The following is an introduction to the most suitable exercise methods for indoor weight loss for your reference.

　　push-up

　　This action is different for men and women. Women and children under 10 years old should put their knees on the ground, raise their calves, keep their head to their knees straight, extend their palms flat, point their fingers forward, and support the ground under their shoulders, with the distance between their palms and shoulders the same width. Then touch the ground with your chest, and then lift it up with your arms until your arms are straight. The movements for men and children over 10 years old are basically the same, except that the knees should leave the ground, the entire torso should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of the upper limbs, shoulders and chest muscles, and is helpful to maintain good posture and avoid holding the chest and hunching.

　　Lifting and lowering legs

　　Now point your hips toward the ceiling and, keeping your arms straight, lift your heels from the ground and then lower them again. (You will feel your calf muscles vibrating.) Do this lifting and lowering movement 20 times in a row. Finally, the hands and feet move together. Gently lift into a standing position, and immediately return to the initial position of the first section, and begin to repeat this set of movements.

　　curl up and sit up

　　Cross your arms tightly in front of your chest, bend your legs, put your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom edge of the furniture, and lie your upper body back; when you get up, lean your trunk and head forward, and try to touch the furniture with your toes hooked. Repeat as hard as you can without stopping for 1 minute. This action can strengthen the abdominal muscles, avoid pain at the lower end of the spine and maintain good posture.

　　Sit flat and reach forward

　　Take off your shoes and socks, sit on the floor, stretch your legs forward and close together, with the heels 13 cm apart, the soles of your feet against the wall, stretch your hands forward, and try to touch the wall. Note that the knees should not be bent, the force should not be too strong, and the muscles should be relaxed as much as possible for 5 seconds. This set of moves works on the flexibility of the spine, hips and legs. Helps avoid lower back and leg injuries.

　　3 minutes of step jumping

　　Place a small bench or a bundle of newspapers on the floor, about 30 centimeters high. First step on the bench with your right foot, then your left foot on the ground, and then switch positions with both feet at the same time - your left foot on the bench, your right foot on the ground. Do this alternately, 24 times per minute. This method can train the heart's response to sustained activities and reduce the risk of heart damage.

　　lunge

　　Keeping your hands on the ground, extend one leg back into a lunge； Then hold your hips with your hands, straighten your torso, and do 5 press-down and rise-up lunges (don't change legs - do the same action 5 times with the other leg).