Recently, many cities have reported smog, which is undoubtedly detrimental to people who want to exercise outdoors. So, for those who want to exercise and lose weight, what indoor exercises are effective? Below are some of the most suitable indoor weight loss exercises for your reference.
push-up
This exercise differs for boys and girls. For girls and children under 10, kneel with lower legs raised, keeping the head and knees straight, palms out flat with fingers pointing forward, supporting the body under the shoulders, hands shoulder-width apart. Then, lower the chest to the ground, and then push back up with the arms straight. For boys and children over 10, the movement is basically the same, except that the knees should leave the ground, the entire torso should be in a straight line, and the toes should be on the ground. This exercise strengthens the muscles of the upper limbs, shoulders, and chest, improving strength and endurance, and helping to maintain good posture, preventing hunching and rounded shoulders.
Lifting and lowering legs
Now, lift your hips towards the ceiling, keeping your arms straight, lift your heels off the ground, and then lower them. (You will feel your calf muscles trembling.) Repeat this lifting and lowering motion 20 times. Finally, move your hands and feet together. Gently lift yourself into a standing position and immediately return to the starting position of the first section to begin repeating the entire set of exercises.
curl up
Cross your arms tightly in front of your chest, bend your legs, and place your heels 30-50 cm away from your buttocks with your feet flat on the ground. Hook your toes onto the bottom edge of a piece of furniture and lie back flat on your back. When you come up, lean your torso and head forward, trying to touch the furniture your toes are hooked onto. Repeat this as much as possible without interruption for 1 minute. This exercise strengthens abdominal muscles, prevents lower spinal pain, and helps maintain good posture.
Sit upright and stretch forward
Remove your shoes and socks, sit on the floor with your legs extended forward, together, heels about 13 centimeters apart, soles of your feet against the wall, and arms outstretched, trying to touch the wall. Note that your knees should not bend, and you should not exert too much force; keep your muscles as relaxed as possible, and hold for 5 seconds. This exercise improves the flexibility of the spine, hips, and legs, helping to prevent back and leg injuries.
3-minute take-off
Place a small stool or a bundle of newspapers on the floor, about 30 centimeters high. First, place your right foot on the stool and your left foot on the ground. Then, switch the positions of your feet simultaneously-left foot on the stool, right foot on the ground. Alternate in this manner, doing 24 repetitions per minute. This method can train the heart’s response to endurance activities and reduce the risk of heart damage.
Lunge
Keep your hands on the ground, extend one leg back into a lunge position; then place your hands on your hips, straighten your torso, and perform 5 lunge movements (without switching legs – do the same movement 5 times with the other leg).
