Do you know what aerobic exercise you can do at home? Not everyone has the time and energy to go to the gym, so you can also choose to do some simple aerobic exercise at home. I've collected some information about the aerobic exercise you can do at home. Let's have a look.

Aerobic exercise 1, which can be done at home, is the most effective way to deal with obesity, prevent dyslipidemia and hypertension, and is also an aerobic exercise with excellent physical strength.

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.

Fitness exercise on the chair

1, sitting on a desk and chair, with two tractors touching both sides of the desk and chair, keeping the human body motionless, stretching out one foot to straighten the knee joint and standing still for 30 seconds.

2. Then change the other foot to do the same posture. It is important to note that the parts of the knee joint can't move except straightening the knee joint.

Have you all learned a lot after reading the above related contents about losing weight by aerobic exercise at home? In the case of exercising at home, you should protect yourself and do some warm-up exercises before fitness exercise. In addition, we can actually do a fitness exercise while doing housework, such as mopping the floor, and we can take this opportunity to exercise our feet.

Aerobic exercise that can be done at home 2 Aerobic exercise to lose weight refers to the exercise that the body carries out under the condition of sufficient co2 supply. That is, in the whole process of fitness exercise, the co2 inhaled by the body is the same as the required amount, thus achieving a physiological balance. Simply put, aerobic exercise to lose weight refers to all rhythmic fitness exercises, which take a long time (about 15 minutes or more) and the amount of exercise is at a medium level or above (75% to 80% of the maximum heart rate). Aerobic exercise to lose weight is a kind of continuous fitness exercise, lasting more than 5 minutes, full of strength. Therefore, running, swimming, cycling, hiking, running in situ, aerobic and so on are all aerobic exercises to lose weight.

In order to make the actual effect of aerobic exercise such as walking to lose weight stronger, we need to pay attention to the following contents:

The interval between walks.

The best interval for each walk is 5 to 10 km. You can also gradually reach this level according to your own situation. The faster the speed, the better the actual effect, but you should do what you can, and you can obviously improve the regulations and speed according to your physical condition. Pay attention to the increase in quantity and don't explode. According to your own situation, the most important thing is persistence.

Keep walking every day.

If you keep walking for 30 minutes to 1 hour every day, you will see the actual effect after 2 ~ 3 months. And according to the scientific research of Harvard University, if you step into 30 minutes every day like that, you can achieve the wonderful practical effect of losing weight and prolonging life.

It is not difficult to see that hiking is an aerobic exercise to lose weight, so if you insist on hiking, you can also lose weight. But in order to make hiking more effective, first of all, the daily fitness time should not be less than half an hour, otherwise it is not easy to ignite the body fat in the human body. Secondly, we should pay attention to the continuous fitness exercise, which can last for a long time to achieve the goal.