What aerobic exercises are suitable for doing at home? In normal times, everyone likes to stay at home now, so we neglect exercise, which leads to the decline of our health. I strongly recommend some aerobic exercises that you can do at home to lose weight.
What aerobic exercises are suitable for doing at home? 1 Push-ups can not only improve the extensibility of waist muscles, but also achieve the practical effect of maintaining the back and improving the body shape, and improve the energy of waist muscles. Especially in removing waist fat and preventing low back pain.
Jumping is the most effective way to deal with obesity, prevent dyslipidemia and hypertension, and it is also an aerobic exercise with good physical strength and metabolism.
Doing sit-ups can play a key role in balancing the development trend and supporting work ability. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of tendons and the roughness and extension of muscles. In addition, it can accelerate the blood circulation system, expand lung function, promote growth and development, and enhance fitness and sports ability.
Bend your legs up.
A, lie flat on the mat, waist down hard. Bend your legs up, bend your knees 90 degrees, and then rest your knees on your chest for 5 seconds.
B, arms on both sides of the human body, palms down. Straighten your legs, gradually extend outward, gather your waist muscles, and pay attention to the tightness of your heels. Each group 10 times, 2 groups in each group.
Standing on the wall
This posture requires the head, collarbone, buttocks and heels to stand close to the wall. Pay attention to the abdomen and thin waist, and stick to it like that for about 3 minutes. When you get used to this posture, you can balance yourself without opening your eyes. If you are not used to this posture, or feel uncomfortable, it means that your bones are skewed or misinterpreted. If you pay more attention and adjust in time, you can not only relieve the discomfort of shoulders and waist, but also improve your basal metabolism. This action of not paying money is also very practical for these novice mothers who have given birth to babies.
The above are some aerobic exercises that can be done at home to lose weight, which is highly recommended by the network editor. I hope everyone will exercise more at home. The net editor thinks that in the case of fitness exercise, everyone should choose something that suits them and can persist, and then everyone can set a goal and exercise every day to achieve practical results. However, safety tips should be given when exercising.
What aerobic exercises are suitable for doing at home? 2 1, proper exercise. High-intensity exercise and fitness may gradually damage your health. For example, jogging more than 15 km per week is too much. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. Cooper believes that moderate exercise can reasonably reduce the risk of cardiovascular disease and cancer.
2. Fast exercise and fitness. Cooper thinks that brisk walking (every kilometer 12 minutes) is a very good exercise and fitness method. Its actual effect is not worse than running (9 minutes per kilometer), and it also avoids the damage to the kneecap caused by jogging.
3. See the needle. You don't need to exercise in the gym for 30 minutes, so you can make full use of the scattered time. Walking cats and dogs 10 minutes, car washing shop 10 minutes and housework 10 minutes every day have the same actual effect.
4. Displacement movement. For example, riding a bike today and running tomorrow; Or when jogging, the speed is fast and slow, improving the exercise of the heart.
5. Don't worry about physical and mental health. Generally speaking, exercise can reduce resting weight, but resting weight doesn't mean anything. Fat people who work hard and exercise are much healthier physically and mentally than thin people who sit still. Don't frown because you are overweight at rest.
6. Take multiple measures. Exercise and fitness are automatically controlled. Exercise is necessary for health, but it is not everything. Pay attention to diet, quit smoking and drinking, control drinking, and don't be overly anxious. 7. Start with the doll. Parents should set an example to help their children develop good exercise and fitness habits. Parents should know whether their children have enough exercise time on campus. If not, they need to make up for it according to off-campus exercise. For example, colleges and universities are far from home, and children can be educated to walk or ride bicycles to pick up and drop off at kindergartens. Keep children away from TV or computer after class (at least 1 hour) and urge them to do some outdoor activities. Limit Chinese fast food for children to a minimum.