1, always be aware of the danger. Beginning outdoor sports must be taken seriously, from the beginning of learning to be "afraid", respect for life.

2, to reserve personal fitness. In the outdoor once encountered a harsh environment, the body's potential anxiety may be stimulated, the consequences are unimaginable.

3, to have a basic, necessary life-saving and self-help skills, with a certain degree of knowledge, learn to use the map and compass positioning. The outdoor sports, absolutely can not just rely on a passion. Donkeys with low blood sugar must carry chocolate or sugar cubes, which can be used in emergencies.

4, choose safe, professional outdoor equipment. Outdoor sports is a professional equipment requirements of the sport, the early need to invest a certain amount of money. At the same time to choose a suitable venue for their own, if not a professional donkey, do not easily try high mountains, cliffs and other professional sports venues.

Sports Outdoor Classification 2

What are the indoor sports projects

1, aerobics

Aerobics movement originated from the traditional health dance, belonging to the art of sports. Aerobics athletes must perform a continuous, complex, and highly compact dance routine. The dance steps and hand movements must show a perfect harmony between the movement, music and performance of creativity, fully express the aerobics movement of "healthy", "power", "beauty" characteristics and a high degree of Artistic, and try to avoid the repetition of movements. Aerobics competition is divided into single men's and women's races, mixed doubles and triple races.

2, bowling

Bowling is a long history and global popularity of the sport. Its history can be traced back to the Roman era, Ancient Egypt and even the Stone Age, the earliest record of bowling is from the remains of the pyramids, found 7,000 years ago, the ancient Egyptians, with a ball made of round objects, as well as bottles made of marble.

3. Chess

Chess is an intellectual sport. Whether it is chess or chess, the goal is to be the first to eat the opponent's king (the king is called "marshal" or "general" in chess) to win. Chess is a sport that places great emphasis on a player's ability to use strategy and calculation. It also emphasizes teamwork among the players in team games.

4. Billiards

Billiards is a family sport. Players simply stand next to a rectangular table and push the balls with a cue with a thin end and a rubber tip. The inside of the table is surrounded by rubber cushions so that the ball can be hit back and forth inside the table. What began as an outdoor "pole and ball game" has evolved into an indoor sport.

5. DanceSport

DanceSport is regarded as a sport competing on a dance floor. Male and female athletes need to cooperate with each other to dance two styles of dance in the dance floor: standard dance and Latin dance. Standard and Latin dances include ten disciplines, including waltz, tango, Viennese waltz, foxtrot and quickstep; Latin dances include samba, cha-cha-cha, rumba, bullfighting and cowboy dance. Each dance is unique and fast-paced. Athletes will cross the center line and dance counterclockwise.

6. Dragon and Lion Dance

Lion dances are divided into two main schools: the Southern Lion and the Northern Lion. The northern lions resemble real lions in appearance and are covered with golden-colored hair. The red or green bow on the head is used to identify whether the lion is male or female. The Southern Lion, whose appearance shows courage and strength, is led by a dancer wearing a Big Head Buddha mask. In terms of dance steps, the Northern Lion is more focused on jumping, while the Southern Lion focuses on dancing on flat ground. As for the Dragon Dance movement, the athletes need to dance the body of the dragon in order to show the dragon's might, and at the same time signify good luck, joy and happiness.

7. eSports

eSports, as its name suggests, is a sports competition conducted through electronic devices. E-sports, like common sports, focus on fairness and competitiveness, but it focuses on the use of strategy, in addition to the physical struggle. We can think of eSports as a kind of chess sport that requires quick reactions. Although eSports is different from traditional sports on the surface, its core sportsmanship is the same.

8. Extreme sports

Extreme sports are a series of stimulating, creative, and physical and mental activities that have developed rapidly in recent years to maximize the potential of athletes. The sport combines competition, adventure, excitement, creativity and euphoria. At the same time, extreme sports also represent a new culture of life, where athletes not only focus on practicing their sport, but also like to incorporate its concepts into their behavior, trends, music preferences and even everyday language.

9. Webbed swimming

Webbed swimming is a sport based on diving and competitive swimming, in which athletes wear flippers (flippers).

10. Indoor Futsal

Indoor Futsal is a team sport based on traditional soccer, which requires athletes to be quick and have excellent ball control skills. A shirt, shorts, socks, shin guards and shoes are the five essentials for futsal players.

11. Basketball

Basketball originated in Thailand and is a sport recognized by the International Federation of Basketball Associations (IFBA), in which teams are made up of five players and one reserve player each. During the game, instead of players competing against each other like in basketball or soccer, the players focus on trying to kick the ball into the rattan basket.

12, indoor track and field

Athletics is one of the world's most popular sports, usually held outdoors, but also indoors. Since the size of indoor track and field is different from outdoor venues, the indoor track and field circle is 200 meters long. However, because it is held indoors, the spectacle is relatively high.

Eight sports for indoor fitness

1, indoor fitness - jump rope

Get exercise muscles: quads, hamstrings and hamstrings.

What you need: flexible and shock-absorbing for jumping rope, such as a wooden floor (if it is possible to jump on a concrete floor).

The gist: keep your knees bent and your elbows bent at the sides of your body. Do not jump too high, to just leap over the jump rope is better, so you can save energy, not easy to fatigue too quickly.

Exercise: jump continuously for 4 minutes, and then relax for 1 minute. After mastering the skills of jumping rope gradually extend the time, until it reaches more than 20 minutes.

2, indoor fitness - running

Get exercise muscles: glutes, quads, hamstrings and hamstrings.

What you need: a pair of soft and flexible running shoes.

The gist: running is all about energy. That means trying to relax as much as possible while running forward and letting your arms swing naturally at your side. If you're used to jogging at dusk, it's a good idea to wear a flashing sign (and bring a friend, just to be safe).

Exercise: If you are just starting out, consider running for 5 minutes and then walking for 2 minutes. Gradually extend your exercise time each week, eventually reaching more than 20 minutes, or 25 to 35 minutes each time if you're already used to running. If you're a total pro, extend it to 40 to 60 minutes. Again, increasing resistance (e.g., running up a hill) can increase the intensity of your workout.

Tip: Don't clench your fists (relax!). , and be careful to land heel-first.

3, indoor fitness - triceps exercise

The muscles that get the workout: shoulders and triceps.

What you need: a chair and a friend.

The essentials: bend your knees at an appropriate angle, turn your back to the chair, put your hands behind you at a distance narrower than your shoulders, hold on to the side of the chair, squat down until your elbows are at a 90-degree angle, and then slowly raise your body.

Exercise volume: beginners do 2-3 groups, 12 to 20 times per group; intermediate level of legs straight, cross at the ankles, do 2-3 groups, 15 to 20 times per group; skilled people ask friends to lift their legs, parallel to the ground, and then do 2-3 groups, 20 to 30 times per group.

Tip: If the posture is correct, you will feel a stretch in your shoulders when you squat.

4. Indoor Fitness - Twisted Towel Exercise

Muscle that gets the workout: biceps.

What you need: a friend and a rolled towel.

The gist: stand with your legs shoulder-width apart, have a friend hold the ends of the towel with both hands while you hold the center, elbows against the sides of your body, and slowly lift the towel to your chest while your friend pulls down (increasing resistance).

Exercise volume: beginners do 2-3 sets of 12 to 20 repetitions each; intermediate do 2-3 sets of 15 to 25 repetitions each; skilled do 2-3 sets of 20 to 30 repetitions each.

Tip: Keep your back straight, elbows fixed, and head up at a 45-degree angle.

5. Indoor Fitness - Crunches

Muscle to get the workout: upper abs.

What you need: a towel or mat for lying on your back.

The essentials: lie on your back with your knees bent and your feet on the ground. Place your hands behind your head and use your abdominal muscles to lift your shoulders off the ground a bit (note: not sit up), then slowly lower your body.

Exercise volume: beginners do 2-3 sets of 30 to 50 repetitions each; intermediate do 2-3 sets of 50 to 70 repetitions each; skilled do 2-3 sets. Each group 70 to 100 times.

Tip: Exhale as you lift your body and inhale as you lie down. Chin up, elbows open.

6. Indoor fitness - leg lifts

Muscle that gets the workout: lower abdomen.

What you need: a towel or mat for lying on your back.

The essentials: lie on your back on the mat with your legs raised and your knees bent at an appropriate angle. Place your hands behind your head and lift your knees up against your chest, then slowly lower them.

Exercise volume: beginners do 2-3 groups, each group 30 to 50 times; intermediate level people do 2-3 groups, each group 50 to 70 times; skilled people do 2-3 groups, each group 70-100 times.

Tip: When lifting your hips off the ground, take care to contract your abdominals.

7. Indoor Fitness - Shoulder Exercises

Muscles that get the workout: shoulders and chest.

What you need: a friend.

The gist: stand with your legs shoulder-width apart and raise your arms at a 90-degree angle. Slowly raise your arms to shoulder level while your partner presses your elbows down to increase resistance (don't push too hard).

Exercise volume: beginners do 2-3 sets of 12 to 20 reps each; intermediates do 2-3 sets of 15 to 25 reps each; skilled individuals do 2-3 sets of 20 to 30 reps each.

Tip: As you become more skillful, your friend should gradually increase the intensity.

8, indoor fitness - push-ups

Get the muscles: chest, triceps and shoulders.

What you need: a towel (placed under the knees).

The gist: lie on the floor with your knees and hands on the ground. Keeping your hands shoulder-width apart, raise your head and slowly bring your chest close to the ground, then lift.

Exercise volume: beginners do 2-3 groups of 12 to 12 times each, intermediate level people do the exercise to lift the calves, legs crossed, for 2-3 groups of 15 to 25 times each; skilled people straighten the legs, toes on the ground, in 2-3 groups of 22 to 23 times each.

Tip: Remember to keep your chest straight and your stomach closed.