What are the indoor aerobic exercises for men?
1. Jump rope:
Simple and cheap, the sport that can be played anywhere is skipping rope. Skipping rope consumes more calories per minute than other sports. Skipping rope can not only exercise, but also bring infinite happiness. Best of all, you can jump rope with your children and enjoy the sport.
2. Squat:
This strength-based fitness method can exercise your gluteus maximus, strengthen your physique and burn a lot of calories. Squats can increase your calorie consumption and heart rate. You can also try to jump squat. Or you can squat and lift dumbbells to increase resistance and feel the feeling of fat burning. Sticking to frequent squats is one of the best ways to improve your figure.
3. Push-ups:
Unfortunately, many people refuse to do push-ups because it is a bit difficult to finish them. Actually, push-ups are good for your health. There are many kinds of push-ups. Different types of push-ups exercise muscles in different positions of shoulders and arms. Always change the way of push-ups to prevent exercise fatigue. Doing push-ups can not only exercise the upper body, but also exercise the trunk (abdomen and waist). Do push-ups several times a week to help shape the arm muscles and shape the body in an all-round way.
4. Squat:
If you want to exercise your leg muscles, I recommend you try lunging. Arrow squat can give you unexpected fitness effect, because it can separate your legs and exercise separately, so as to achieve the effect of body shaping. If you want to strengthen heart and lung function or increase exercise intensity, you can try lunging. I suggest that in order to achieve the best exercise effect, you can do three groups of lunges and squats a day, and each group can do 10.
5. Swimming:
Swimming is a very effective shaping exercise, which will bring you unexpected shaping effect, which is good news for swimmers and those who are ready to shape. Swimming can exercise the muscles of your trunk and all parts of your body.
6. Running:
Running has many benefits. It can relieve stress, reduce the risk of depression, burn a lot of fat and improve the overall health level. I especially like running, especially morning running. I think running is a very suitable exercise for every day. Every time I finish running, I feel a sense of accomplishment.
7. Ride a bike:
Cycling is a simple exercise, which can not only sweat, but also exercise the thighs. Cycling is a great exercise, and you can put yourself in a higher intensity exercise. You can do this exercise with your partner, friends or by yourself. Of course, you should make sure that you get enough exercise as much as possible.
Aerobic exercise suitable for men
1, massage Yongquan point
When you can't sleep in bed, you can massage Yongquan point by yourself: put the foot center of one foot on the big toe of the other foot and rub it back and forth until the foot center is hot, and then change the other foot. If you do this alternately, your brain will focus on your feet. After a long time, people will be tired, and they will want to fall asleep when they are sleepy. If it persists for a long time, it can also play a health care role.
Step 2 comb your hair and relax your nerves
Combing your hair before going to bed is beneficial to smooth blood vessels, enhance the nutritional supply of brain cells and delay brain aging. Combing hair before going to bed can improve sleep and improve sleep quality. After a hard day's work, combing your hair can relax your nerves, eliminate fatigue and give your brain a good rest.
Comb your hair with horn comb, jade comb and wooden comb as far as possible, and the comb teeth should not be too sharp and dense; The carding strength should be moderate, not too light or too heavy, and the carding speed should not be too fast or too slow. Every time you comb, you should have a moderate speed and strength, and comb to the point. To do a full-head comb, it is best to do it three times a day, morning, noon and evening, each time 10 minute.
3. Moderate aerobic exercise
Proper exercise refers to exercise that makes you feel happy without fatigue after exercise. Do aerobic exercise for 30 minutes 6 hours before going to bed, and be careful not to exercise before going to bed. It is best to walk for 30 minutes, then walk home slowly, and then soak your feet (back) with hot water, which can help you sleep. People with poor physique are suitable for moderate exercise, such as Tai Chi, Qigong and walking. People with good physique can do aerobic exercise with a small amount of exercise such as jogging and slow cycling to increase their vitality.
4, hot foot bath before going to bed
Soaking feet with hot water before going to bed can promote the vasodilation of feet and accelerate blood circulation. There are many acupoints in the foot, and the stimulation of hot water can play a good health care role, especially for people with insomnia and varicose veins in the foot.
It is recommended to soak your feet 15-30 minutes before going to bed, and the water temperature is 30℃-40℃. If possible, take a hot bath 30 minutes before going to bed every night.
Foot bath therapy: decoct Magnetitum, Chrysanthemum, Scutellaria baicalensis Georgi and Polygonum Multiflori Radix in water twice, remove residues to get juice, pour into the bathtub, and soak your feet while they are hot 15-30 minutes, every night 1 time.
Five Benefits of Aerobic Exercise
1, control hypertension.
2. Increase the total blood volume.
3. Enhance lung function.
4. Improve heart function and prevent the occurrence of heart disease.
5. Increase bone density and prevent osteoporosis.
I guess you like it.
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