In winter, suitable for indoor fitness

Winter outdoor cold, plus the city in car exhaust will get aerobic exercise, poisoning, so, some suitable for indoor sports will rapidly spread.

First is the warm up. Go back and forth at the room a few minutes for the body's blood circulation. Next is one minute high lift leg movement, to knee lift to the waist, followed by a minute of turning movement, feet open and shoulder width, rotate back and forth around the upper body, action by do not too big, so as to avoid a sprained lumbar spinal muscles. The next campaign has officially begun.

The first step is to force squatting up training.

Action points are abdominal muscles strength, back to straight, not bent at the waist and legs open and shoulder width, similar fearsome zade. Squat thigh is parallel to the ground, the knee bending cannot exceed the toes, and then get up. Exercise combined with hand gestures and hand when his head, squat when the arm is moved back to his chest. The campaign involves the body's muscles, the main activity is the hips, legs and abdomen muscles.

The second step is to retreat back to swivel movement.

Upright, right foot evacuation of approximately 1 m, upper body turn 10 times. Then change to the other side, left leg evacuation body and then turn left. This action exercises is the limbs, lower leg and buttock muscles and oblique. If you find it difficult to maintain a balance, you can reduce the evacuation of stride properly.

The third step is side pushing movement.

Body side-lying, elbow, forearm touch with body vertically and buttocks lift, from the armpit to ankle in one line, the whole body is only the elbow and the side in contact with the ground on the feet. 30 seconds per side support. If it can't, you can also stay in 15 seconds to take a rest.

The last step is familiar to push ups.

Facing the floor, back straight, forearm and front foot support the whole body, abdomenand buttocks muscles vigorously for 30 seconds. Although the amount of exercise is not very big, but the long-term movement of people doing down inevitably panting. If every week to insist on doing a few times, zhunbao to benefit your health.

(Practice editing: Tran Hung Wong)