How to do aerobic exercise at home is better? Fast-paced life and tight working hours make many people have no time to go to the gym to exercise. Many friends do aerobic exercise at home in life. Let's share how to do aerobic exercise at home.
How to do aerobic exercise at home is better 1 First, sit-ups.
Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back, improve posture and enhance the strength of abdominal muscles. It is especially effective for eliminating abdominal fat and avoiding low back pain.
Second, push-ups
Doing push-ups plays an important role in developing balance and support ability. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
Third, bend your legs upward.
A, lie flat on the mat, waist downward force. Stretch your legs up, bend your knees 90 degrees, and then rest your knees on your chest for 5 seconds.
B, put your arms at your sides, palms down. Straighten your legs, lift slowly, contract your abdominal muscles, and pay attention to tightening your toes. Each group 10 times, and each group made two groups.
Fourth, stand in the corner.
This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes.
If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.
How to do aerobic exercise at home is better 2 1, and aerobic exercise should be limited.
Aerobic exercise should pay attention to the limit. Although aerobic exercise can effectively consume body fat, if it is excessive, it will also consume muscles. Related studies have found that after two hours of aerobic exercise, 90% of leucine in the body will be consumed, and leucine plays a very important role in muscle growth.
2. You can't exercise immediately after meals.
You can't do aerobic exercise immediately after eating, otherwise it will have a bad influence on your health, but you shouldn't sit all the time after eating. You can get up and stand for about half an hour to prevent fat from accumulating in your waist, abdomen and legs. Remember to drink water during exercise and replenish water in time. Don't think that you can lose weight by drinking water. Replenishing water is a very important detail in weight loss!
3. Persistence is the key
Aerobic exercise to lose weight also needs persistence. If you exercise on a whim and give up after losing interest, you can't lose weight completely. Even if you lose weight for a while, if you don't keep exercising, you will soon rebound. Therefore, girls must stick to it and gradually develop the good habit of exercise, so that they will not think it is a difficult thing, but will implement it as an interest.
What are the benefits of aerobic exercise?
1, step down.
Research shows that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.
2. lose weight.
Walking can burn fat, reduce neutral fat in blood and lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective.
3. Prevent diabetes.
Lack of exercise is an important cause of type 2 diabetes. Epidemiological studies show that walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
4. Relieve stress.
Exercise can relieve nerve pressure. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release depression, forget troubles and bring physical and mental pleasure. Moderate exercise and inhaling a lot of oxygen can help us reduce fatigue and eliminate stress.
5. Conducive to the prevention of cardiovascular diseases.
Studies have shown that homocysteine in blood is one of the independent risk factors of cardiovascular disease, and reducing homocysteine level in blood through exercise is beneficial to the prevention of cardiovascular disease.
How to do aerobic exercise at home is better 3 1, aerobic exercise
Aerobic exercise is one of the best aerobic exercises for us to do at home. We can do this with the help of yoga mats and dance videos, even without yoga mats. First, we need to do a simple stretching exercise.
This will open our ligaments and effectively prevent us from being injured in sports. Then it's official exercise time. Generally, the difficulty coefficient of aerobic exercise is not great, but it needs long-term persistence, so when we do aerobic exercise, we need to persist for at least half an hour.
Step 2 jog
Jogging is the most basic aerobic exercise. If you have friends on a treadmill at home, this exercise is very suitable. We need to control the speed at about 8 km/h and keep jogging for more than half an hour. If you don't have a treadmill at home, you can choose to jog in place.
Or we can jog in the park community near our home. Jogging is suitable as long as it is a place where you can exercise. Stick to it every day, and you can choose to run in the morning or after dinner at night 1~2 hours.
3, yoga movements
Yoga movements are generally less difficult, but we need patience to complete them. We can choose some simple and quiet yoga moves. This can exercise our endurance and let us calm down and think about the problem. It is a very suitable aerobic exercise at home. We can choose to do it on weekends or on weekdays, and each exercise can last about 1 hour.
How to do aerobic exercise at home is better? 4 How to do aerobic exercise at home Method 1: Treadmill
If you want to do aerobic exercise, you can buy a treadmill at home and stick to it for about an hour every day, which can achieve very good results, not only fitness, but also weight loss. But it takes a long time, and the effect will not be particularly obvious in a short time.
How to do aerobics at home Method 2: Sit-ups.
Sit-ups are actually a very good exercise, which can achieve the effect of slimming belly. However, it is also necessary to insist on starting exercise after eating for half an hour every night, so as not to cause any harm to the stomach. And insist on sit-ups for about 45 minutes every day, which can have a very good slimming effect, because it can eliminate fat and calories.
How to do aerobic exercise at home Method 3: Yoga.
We all know that yoga is a very good exercise. Long-term persistence can not only achieve the effect of body shaping, but also improve your personal physical temperament. But yoga also needs to be persisted. It lasts for about half an hour every day, and the effect is very good. When you start learning yoga, you can do some simple exercises according to your personal situation to increase the difficulty of exercise.