running barefoot
Put a washboard or an old plastic bathtub on the ground, put some pebbles (pebbles) on it, run barefoot on it at a slow pace, and wear soft-soled shoes or thick socks in cold weather. There are thousands of nerve endings on the soles of people’s feet, which are closely connected with the brain. Stimulating the soles of the feet with the protruding parts of pebbles or washboards has a better fitness effect.
Leg raises in situ
Stand on the spot, clench virtual fists with both hands, lift your feet alternately, and swing your arms naturally. The height of the leg lift and the running speed can be selected according to the physical condition.
Rotary jog
First, practice clockwise and counterclockwise rotation in place, not fast but uniform. After the average person is accustomed to rotating clockwise and counterclockwise three times, they can rotate from time to time during the running process, and gradually increase the frequency, speed and number of laps of the rotation. Spinning jogging creates a centrifugal force that significantly improves blood circulation throughout the body.
tiptoe running
First measure the number of steps back and forth, then turn your back to the target, look straight ahead, keep your head upright, put your hands around your waist, put your fists on your waist, stand on tiptoe, jog backwards, swing your arms at the same time, and count your steps silently. This method is especially beneficial for patients with lumbar muscle strain, lumbar spondylosis, and osteoarthritis of the waist, legs, and feet.
Strong run upstairs
Go up and down the stairs at the speed you can without handrails, and you can retreat when you go downstairs, but you can only cross one step at a time. This method can enhance people’s lung capacity, increase the range of motion of the hip joint, and exercise the muscles of the lower limbs. And can strengthen the muscle activity of waist and abdomen, has the effect of eliminating fat, strengthening tendons and bones.
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