What aerobic exercises are suitable for doing at home?
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.
The correct way of sit-ups: the body lies on the floor mat, and the knees are bent about 90 degrees (straight leg sit-ups will increase the burden on the back and easily cause damage to the back. ) Keep your feet flat on the ground. It is best not to fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. You can also try crossing your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
rope skipping
Skipping rope is the most practical way to cope with obesity and prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance.
push-up
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.
Bend your legs up.
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.
Standing 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, and stick to it 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.
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.
Movement on the stool
1. Sit in a chair, hold both sides of the chair with both hands, fix your body, lift one foot and straighten your knees for 30 seconds.
2. Then do the same action with the other foot. It should be noted that the position of the knee should not move while straightening the knee.
Precautions:
Exercise should choose something that suits you and can persist, and then make a plan to do it every day to be effective.
Pay attention to safety when exercising.
Long-term inactivity will deepen the sub-health of the body, so I suggest you have time to exercise more.
What aerobic exercises are suitable for doing at home?
rope skipping
Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
Standing on one foot
Stand up straight, relax your knees slightly, and slowly lift your right leg at waist level, so that your thighs and calves are at a 90-degree right angle. At the same time, raise your hands up to shoulder height, keep this posture for 10 second, then put them down and continue to change legs and repeat until your legs feel sore. This action can exercise our waist and abdomen and make the abdominal fat lose weight quickly.
sit-up
The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. Under 30 years old, it should be 45 ~ 50/ min; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately.
Take the stairs every day
Taking the stairs is a very simple exercise, as long as you take fewer elevators every day and stick to taking the stairs. When walking, I tiptoe, but I have good muscles to tighten my calf and make it tight, thin and beautiful. As long as you walk for half an hour every day, you can lose weight well without wasting time. It is the standard way for office workers to lose weight. Of course, this is not limited to office workers, we can also walk around our home by ourselves.
bicycle; cycling
Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I don't approve of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
climb mountains
Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But you should know your physical condition before climbing the mountain, and the old, the weak, the sick and the disabled should be cautious.
run quickly
Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will improve a lot. Do enough warm-up exercise before running, so as to avoid the possible injury caused by running, and also enhance the sports effect of running, so that we can burn fat faster.
swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on 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.
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
belly dance
If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you. Unlike most people's imagination, belly dancing is not only as simple as twisting the belly, but also involves many movements of turning back and stretching the whole body. Its fitness effect is similar to the static action of yoga.
Twist hula hoop
Hula hoop, also known as fitness circle, is a sport suitable for all ages. Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate. Moreover, hula hoop can also help intestinal peristalsis, help digestion and defecation, better assist slimming, and help clear the garbage in the body, thus achieving the beauty effect.
yoga
If you want to learn yoga, you must prepare a set of loose yoga clothes and yoga mats. If you have uncoordinated movements or poor flexibility, don't choose yoga because there are many movements in yoga that need flexibility. If the flexibility is not good, it is likely to hurt the body, so it is not worth it. Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases. Deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation and burn more fat cells, thus achieving good weight loss effect.
What is the best aerobic exercise?
No. 1, swimming
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 kcal/hour
Second, jogging.
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, during running, the average vital capacity is from 5. Eight liters to six liters. 2 liters, and the amount of oxygen carried in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 650 kcal/hour
Third, bicycles.
Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 kcal/hour.