Do you know some simple aerobic exercises? Simple exercise before going to bed is conducive to improving the quality of sleep, but also has the function of strengthening the body and slowly shaping the body. Do you know so many benefits? Below I have prepared a lot of simple aerobic exercises for you before going to bed. I hope you like them.
Simple aerobic exercise before going to bed 1 methods/steps
Three simple exercise methods
1, jump rope
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.
2. Crouching
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.
3. Waist exercise
It's from a small waist. You can use the method of lying on your back before going to bed, bending your legs and putting your arms on your sides. Slowly raise your head and upper body and keep it for one minute before falling down, once a day, but you need to feel sore during exercise. Long-term persistence can make the waist and neck lines beautiful.
2. The benefits of aerobic exercise
When we do aerobic exercise, the human body inhales eight times as much oxygen as when we are at rest. If we can persist in aerobic exercise for a long time, we can not only increase the amount of hemoglobin in human body, but also improve the resistance of human body, improve the working efficiency of cerebral cortex and ensure the cardiopulmonary function of human body. For friends who plan to lose weight, they can also increase the consumption of fat.
Matters needing attention
Classification and Time Control of Aerobic Exercise
There are many kinds of aerobic exercise, such as brisk walking, jogging, aerobics, swimming, cycling, playing Tai Ji Chuan and so on. As long as you can exercise three times a week, the time for each exercise should be controlled at least half an hour.
Exercise intensity control of people of different ages
For athletes of different ages, the maintenance of their heart rate is different.
Athletes aged 20-30 should keep their heart rate at 140 beats/min during exercise. The heart rate of athletes aged 40-50 should be kept at 120~ 135 beats/min, and athletes over 60 only need to keep the heart rate at 100~ 120 beats/min.
Simple aerobic exercise before going to bed 2 Squats:
It can obviously improve the pear shape, and MM students can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs!
Skipping rope:
The best exercise in low temperature season. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Waist movement:
MM who wants to have a smaller waist can lie on his back before going to bed, with his legs bent, his arms on his sides, his head and upper body slowly lifted, stayed for about 1 minute, then lowered his head and repeated it until his muscles felt sour. Perseverance can make the waist and neck lines beautiful.