Super simple indoor exercise method to lose weight

　　1. Dance aerobics

　　Buy a rhythmic gymnastics VCD and dance along: not only can it be performed on a certain part of the body, exercise , it can also give you perfect curves, it is simple and easy to do and there are no restrictions on the venue. In addition, you can also add a lively atmosphere to your home in rainy and hazy weather, making you more energetic every day!

　　2. Dumbbells

　　Buy a dumbbell of appropriate weight and take it home. Dumbbells can have the effect of thinning arms. It should be noted that when choosing dumbbells, you must choose a weight that suits you. Too light will have no effect, and too heavy will not only prevent weight loss but also build muscle. It is most suitable to choose the kind of curved arm lift that can feel the force but is effortless.

　　3. Move forward

　　Take a big step forward with your left foot, then slowly lower your right knee until it's almost in contact with the ground. Pay attention to the left knee to be at 90°, and press the body's center of gravity toward the left foot. Then stand up, lean your right foot to your left foot, move your right foot forward, and repeat the previous action, 8 times for each foot. If it is difficult at first, you can do the forward movement in place, do 8 times on each side of the body, and then repeat on the other side of the body.

　　4. 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.

　　5. 3-minute step jump

　　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.

　　6. Body rotation exercise

　　Take a step to the left with your left foot, while raising your arms sideways, turn your upper body 90 degrees to the left, bend your left arm behind your body at the elbow, put the back of your hand against your waist, bend your right arm flat in front of your chest, touch your fingers to your left shoulder, straighten your arms, bend your left arm flat in front of your chest, and raise your right arm sideways.

　　7.Bend forward

　　Stand, raise your head, straighten your chest, open your shoulders, place your feet shoulder-width apart, put your hands straight behind your back, cross your fists, slowly lean your upper body forward at a 90-degree angle to your body, and then lift your crossed hands upwards, making sure not to bend your arms. , then the body continues downward, and the arms are synchronized with the body. Press the arms down hard to bring the body as close to the legs as possible. Try not to bend the legs during the whole process. Do this 8 times in total.

　　Notes on indoor sports:

　　Maintain a good indoor environment The indoor environment is relatively closed and the air circulation is poor. People's activities cause indoor air pollution to be more serious than outdoor air pollution. Therefore, indoor air circulation should be maintained during exercise so that you can breathe fresh air, but there should be no draft and let the cool breeze blow towards you. It is best to keep the room temperature at 15℃-20℃, otherwise it will have adverse effects. It is best to keep the room quiet and people can exercise to the rhythm of relaxing and beautiful music. In addition, the indoor air for fitness exercises should be relatively spacious, and try not to place explosive and sharp-edged objects around to avoid bruises.

　　Choose an appropriate exercise time. During the day, between 6 and 11 a.m., the cardiovascular and cerebrovascular systems are most susceptible to ischemia and damage. The human body's metabolism is most active between 4 and 9 pm, and the brain's excitability is high during this time. nerve , muscle sensitivity and coordination are better. From the perspective of air quality, the air quality is the best between 4 and 9 pm. During this time, the air has sufficient oxygen and the least carbon dioxide content. Therefore, fitness exercises during this period can produce good fitness effects, so it is better to perform indoor fitness exercises during this period.