What aerobic exercises can you do at home? With the gradual popularization of family fitness, it is more and more welcomed by the working class. Aerobic exercise can promote human sports function and keep healthy. Let's take a look at what aerobic exercise we can do at home.
What aerobic exercises can you do at home?
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
rope skipping
Skipping rope doesn't need much space. As long as you can keep skipping rope 10 minutes, the calories consumed are equivalent to jogging for 30 minutes. It is a kind of aerobic exercise with low time and high energy. If you persist for a long time, you can make your legs tighter.
swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving heart and lung function, but many people can't swim well, so it can be used instead in swimming pools, which is very effective in improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
jogging
Whenever and wherever, you can do aerobic exercise at home, which is convenient. When you do this, you can prepare your tea. Yes, there is no joke here. When your tea is boiling, you can quickly finish a 30-minute jog and complete a round. Raise your knees as high as possible and try to kick your ass. You can also use your arms to increase your heart rate, thus improving the benefits of this sport. If you do this in your spare time, please make sure you continue jogging for at least 60 seconds.
squat
This is the gospel of pear-shaped girls. Squatting can improve health, and you can exercise while watching TV. For stovepipe parts, we can take the basic posture of standing with toes slightly inward/outward to achieve the effect of tightening the lateral and medial muscles of the legs.
sit-up
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.
What aerobic exercises can you do at home? What are the aerobic exercises suitable for doing at home?
rope skipping
Jumping rope is a pretty good aerobic exercise, which can be done almost anytime and anywhere with a simple rope. Skipping rope 10 minute can burn nearly 400 calories. If you jump 3 days a week and 3 minutes a day, you can gradually improve your body's basic metabolism and promote fat burning.
Turn jumps on and off.
Open jumping is a very common aerobic warm-up exercise, which can be seen in many warm-up exercises and HITT (High Intensity Interval Training). You can train muscles in different parts such as shoulders, hips and calves without any instruments, and you can burn 300 calories every 20 minutes.
In-situ operation
Running is an aerobic exercise, which can burn body fat. Jogging for 30 minutes can consume about 300 calories. After running 10 minutes, fat began to provide energy, and after 40 minutes, fat gradually became the main energy source. If you want to lose weight, you'd better run in situ for more than 30 minutes.
Bobby jumps.
Bobby jump is an advanced aerobic+anaerobic exercise, which can improve muscle strength and help burn fat. You need to use many muscles of the whole body, such as pectoralis major, triceps, abdominal muscles, gluteal muscles, thigh muscles and so on. It can also increase blood pressure and heart rate. 10 minute can burn 500 calories.
Mountain climber
Climbers simulate the whole body movements of mountain climbing, which is a great fitness movement. When doing this action, the core, shoulders and arms should be kept stable, and they should not sway back and forth with the movement of the hip joint.
Squat jump
Squat jumping can train the muscles and explosive power of the lower body. The main point of this action is: the center of gravity of the hips should sit back and keep balance after taking off and landing. At first, you can practice squatting in the same place, and then join the jumping action after the core is stable enough.
climb the stairs
Climbing stairs mainly exercises thigh muscles, which can enhance cardiopulmonary function, metabolism, accelerate blood circulation and help thigh fat metabolism. This sport is especially suitable for busy office workers. Just don't take the elevator to go to the company or go home!