Whether you're stuck inside from terrible weather, or shyness, there are ways to exercise indoors every day. Here's how you can work out effectively at home.
无论你是因为恶劣的天气还是害羞而困在室内，每天都有在室内锻炼的方法。以下是你如何在家里有效地锻炼。
Get properly warmed up first
先好好热身
A good warm-up makes sure your body gets much-needed oxygen. When your body is warm, you'll move better. Warm-ups also help reduce stress on your heart and the possibilities of getting hurt. These include foot,leg, knee and even back injuries. So it's necessary to warm up before you start to work out.
好的热身可以确保你的身体得到急需的氧气。当你的身体暖和的时候，你会运动得更好。热身也有助于减轻心脏的压力和受伤的可能性。这些包括脚、腿、膝盖甚至背部受伤。因此，在开始锻炼之前，有必要进行热身。
Start with a HIIT exercise
从HIIT练习开始
There are many kinds of HIIT exercises. Jumping rope is the easiest one to get into shape. It can help burn fat effectively. It also works out both the upper and lower body and especially develops your core strength. In some ways, it's friendlier to the knees than running and speed walking.
HIIT练习有很多种。跳绳是最容易塑形的。它可以帮助有效地燃烧脂肪，还可以锻炼上半身和下半身，特别是发展你的核心力量。在某些方面，它比跑步和快走对膝盖更友好。
Follow exercise videos that suit you
观看适合你的锻炼视频
If you do a quick internet search, you will be amazed at the number of exercise videos Young or old, male or female, you can find several that will work best for you. Make sure the coach holds your interest. Some world-famous coaches even teach live lessons everyday.
如果你在网上快速搜索，你会对运动视频的数量感到惊讶——年轻人或老年人，男性或女性，你都可以找到几个最适合你的视频。确保教练让你感兴趣。一些世界著名的教练甚至每天都在直播授课。
Don't forget to cool down
别忘了拉伸
Just like warming up ahead of time reduces injury, so does cooling down. Regular cool-downs after exercise are important because it's best to slowly reduce your heart rate. This slower ending is better for you than a sudden stop.
就像提前热身可以减少受伤一样，拉伸也可以。运动后常规拉伸很重要，因为这对于缓慢降低心率是最好的。这种缓慢的结束比突然停止对你更好。
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