What are some indoor aerobic exercises without equipment?

Nowadays, many people pay more attention to their bodies. Doing aerobic exercise in time is a good way of exercise. Regular exercise can not only improve the body's resistance, but also help prevent various diseases. However, many people are busy at work and do not have a lot of time to go to professional sports places to do equipment exercises. So what are the indoor aerobic exercises without equipment? How can I do aerobic exercise?

Aerobic exercise refers to exercise with sufficient oxygen inhalation, and the oxygen inhaled is balanced with the demand. To put it simply, it is not a high-load exercise. It is best to choose skipping rope, sit-ups, etc. indoors. Skipping rope for 10 minutes is equivalent to jogging for 30 minutes, so this is more convenient and practical. Generally, jump for three minutes each time and rest for one minute, which counts as a set. Do three to five sets each time. Do 20 to 50 sit-ups each time, which can be done in three to five sets according to your own situation. At the same time, it is best to exercise outdoors, such as riding a bicycle, flying a kite, etc., which can more effectively relieve stress. There are many ways to exercise, and you can explore them yourself. Various dances that can be performed indoors, such as Latin dance, street dance, classical dance, folk dance, modern dance, yoga, mass aerobics, step aerobics, fitness exercises and even radio gymnastics, can be achieved as long as the intensity is kept low and the activity time is continuous.

Men's fitness does not necessarily mean that you have to develop muscles as good as Superman. The main purpose is to exercise the limbs that are stiff from sitting in the office, improve the body's metabolic efficiency, and make the body more energetic. Therefore, doing aerobic exercise at home is equally effective. With just a dumbbell, you can connect multiple muscles such as the abdomen, arms, thighs, etc.

Lunge 1. Open your feet as wide as your hips, take a big step forward with your right foot, raise the heel of your back foot, and place the dumbbells on both sides of your hips. 2. Exhale while squatting, and at the same time raise your hands forward to the height in front of your shoulders, and return to the starting position while inhaling. Perform 3 sets of 12 to 15 reps each.

Front raise and side raise 1. When doing front raise, open your feet as wide as your hips, bend your knees slightly, and raise your hands forward to the height in front of your shoulders while exhaling, and bring them back to the side of your legs while inhaling. 2. Continue with the lateral raise movement. While exhaling, spread your arms outwards. Make sure your elbows are aligned with your shoulders and do not shrug. While inhaling, return to the starting position. Perform 3 sets of 12 to 15 reps each.

The above is some introduction about indoor training without equipment. In fact, if you want to exercise, you can do it without any equipment. There are many types of aerobic exercises that do not require equipment, such as push-ups, kite flying, sit-ups, street dance, etc. You can choose one or two kinds of exercise according to your preferences.