How to train muscles indoors

We can't run wildly outdoors on rainy days, but that doesn't mean we have to stop exercising our muscles. We will explain indoor muscle training to you below. I don’t believe that the handsome guy we usually talk about is someone who doesn’t groom himself. There must be a reason why you think he is handsome. Some people may not look that good, but if they have muscles, you will definitely scream and think they are very handsome. So in order to find the person of their dreams, men should spend more time on muscle training.

First we need to understand what core muscles are. The core muscles refer to the muscles surrounding our torso, including the abdominal muscles, hip muscles, and muscles connected to the spine and pelvis. These core muscles help stabilize the body and keep it upright when our arms and legs move.

"When your core muscles become strong, everything else benefits." Core stability is important for maintaining body posture, keeping the spine in an ideal relative position, and keeping the pressure on surrounding tissues such as intervertebral discs and ligaments within a safe range, thereby effectively reducing the occurrence of low back pain.

Here are a few ways to perform core strength training on an unstable surface.

1. The balance mat for standing is a plastic inflatable mat. Because there is air inside, you can only stand stably on it by tightening the muscles in the core area. After a period of practice, if you can stand relatively stably, you can close your eyes. This will stimulate the proprioceptive nerves more strongly and bring more challenges to core stability. (Note: When using the balance mat for training, you cannot wear shoes and step on the balance mat)

2. Single-leg squat Stand on one leg, bend your hip and squat down, keeping your knee away from your toes. Make sure the entire sole of your foot does not leave the ground from beginning to end. To make it more challenging, stand on a curved, unstable surface.

3. Ball-supported lunge: Place one leg on the ball with your calf parallel to the ground and step the other leg forward. Then tighten your abdomen and do lunges, making sure your knees do not go beyond your toes. The back leg should be relaxed and the knee bent. This movement can also be done by placing your legs on a flat board, and then standing on a balance mat with your front leg and doing lunges.

4. Balance pad squats Place two balance pads at the same width as your hips. Place your feet in the middle of the balance plate. When squatting, squat with your knees toward your toes. Do not bend them inward or outward. Your knees should not exceed your toes. Your thighs should be parallel to or slightly above parallel to the ground. Keep your back straight and your core muscles tight.

5. Kneeling position to control balance Kneel on the mat with one knee on the balance mat and tighten the core muscles. Lift your other leg and opposite arm, keeping your pelvis neutral and not tilted. Control your body's balance, hold it for a while, and then switch to the other side.

6. Push-ups on the balance mat: Place the balance mat on the ground at shoulder width, place both hands on the center of the balance mat, and perform push-ups. Keeping your body in a straight line from head to toe, lower your body to a 90-degree angle at your elbows. Be careful not to hyperextend your elbows when you stand up.

7. Fitness ball push-ups: Place your hands on the fitness ball with your hands below your shoulders. Make sure the horizontal lines on the ball are in the opposite direction of your hand to increase friction. Reduce the risk of hand slipping. For beginners, you can put your elbows on the ball to reduce the difficulty, or you can spread your feet wider. As you lower yourself down, don't let your chest touch the ball. When standing up, do not hyperextend your elbows and keep your body in a straight line from head to toes. Tighten your abdomen and don't sag your waist.

8. Balance Cushion Balance Position Sit on a balance cushion and use your tailbone to support your balance. Support your body with your hands behind you, tighten your core muscles, slowly lift one leg, then the other, and lift your hands off the ground. Keep your back straight and maintain balance.

Indoor muscle training can be done regardless of whether it is sunny or rainy. In fact, I think these methods can be used by both men and women. It doesn't mean that women don't need muscles. Muscles are always better looking than fat, don't you think so, female compatriots? Besides, women can lose weight by exercising more. Sometimes the purpose of exercise should not be so clear, because being too clear may cause you psychological pressure. If you don’t get the results you want, exercise can still strengthen your body.