In recent days, there have been continuous rainy weather in Beijing, and the air quality is not optimistic. Therefore, outdoor sports should be appropriately reduced. If the indoor temperature is high, avoid strenuous exercise. Because the air humidity in the rainy days is large and the water vapor tends to be saturated, The suppression of the body's heat dissipation function makes people feel very stuffy and irritated, and the normal function of the body will be adversely affected. It is recommended to do some indoor sports in the gym or at home, but also need to pay attention to the city's ventilation. The following fitness 114 series introduces several indoor fitness programs for everyone.
Fitness exercises that can be done at home:
Raise your kick leg ( exercise thigh and hip strength )
Raise your thighs parallel to the ground and lift your calves up. Do 8 times each with your feet.
Walking forward ( enhancing all leg muscles )
Take your left foot a big step forward and slowly lower your right knee until it is almost in contact with the ground. Note that the left knee should be 90 ° and the center of gravity should be pressed to the left foot. Then stand up and lean your right foot to the left foot, move your right foot forward, repeat the previous action, and do 8 times for each foot. If you have some difficulties at the beginning, you can do the advancement exercise in the same place, do 8 times on each side of the body, and then repeat the body on the other side.
Toe walking exercise ( enhanced calf strength )
Walk on the toes, leave the heel off the ground, and walk for 30 seconds. Repeat at least 3 times.
Heel walking exercise (to help avoid rubbing of the cheekbones )
Just walk with the heel on the ground for 30 seconds. During the walk, relax your feet and point your toes toward the ceiling. Repeat at least 3 times.
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