What aerobics can you do at home? Aerobic exercise is very popular in daily life. Usually, you can choose the right way to do it in different space and time. Now I will teach you how to do effective aerobics at home. Let's have a look.

Aerobic weight loss exercise at home 1 Speaking of weight loss, the most effective thing is to do aerobic exercise. Many people think of running when they talk about aerobic exercise, but outdoor exercise becomes impractical in the face of cold winter or bad weather.

For many people, going to the gym requires a lot of preparation time, and for many people, it has become overwhelming.

So a new way of reducing fat with alternating high intensity and low intensity appeared, called hiit. Because of its short time, high fat-reducing efficiency, low requirements for venue equipment and short-term fat-burning effect after continuous exercise, it is also very popular in recent years.

Today, I will introduce you to a group of actions with moderate intensity and high fat burning efficiency. Exercise for ten minutes, so that you can achieve the effect of running for thirty minutes.

Action 1: Make a 40-second opening and closing jump. The key point of this action is to keep your body straight, pay attention to abdomen, and don't bow. When jumping, keep your back still, coordinate the overall balance, and bend your knees slightly to reduce the impact when you fall.

Action 2: Continue to lift your legs high and exercise your leg muscles through alternating leg lifts. Similarly, this action also needs to keep the waist straight. Pay attention to that the toes and knees should lean forward slightly, and the forefoot should land on the ground, which can effectively reduce thigh fat.

Action 3: Bobby jump was once called a fat-reducing killer. The effect of increasing muscle and burning fat is obvious, which can exercise our chest muscles and biceps brachii. First open your legs and bend your knees, then open your hands to shoulder width to support the ground. Then squat back with your legs in a push-up position, then push your legs back, jump up hard, and quickly tuck in your abdomen, raising your arms from the ground and pretending to touch objects.

Action four, climb in place

First of all, put yourself in a good standing posture, spread your legs, make your arms and legs flush with your shoulders, and bend your legs naturally. Then, your upper body is down, your hands support the ground vertically, and you are in a crawling state. The position of the leg cannot be changed, and the hand crawls forward. At this time, it is necessary to pay attention to the fact that the legs and torso should be on the same horizontal straight line to achieve the best results. Then climb back with your hands in the direction of your legs and repeat this action.

Action 5, plate support

This action must be familiar to everyone, but we should pay attention to several points. Remember not to collapse, keep the waist height so that the body is in a straight state, and the position of the hips should not be higher than the waist. Similarly, just look down naturally and don't bow your head. As an extension of the body, the head also needs attention.

Aerobic weight loss exercise done at home 2 Beginners must first understand that weight loss should be trained mainly by moderate and low-intensity aerobic exercise, and at the same time, the principle of "step by step" should be followed when starting.

1- Understand the principle of losing weight

The reason for losing weight is simple, so that you consume more calories than you consume. To put it bluntly: shut up and take your legs.

2- Recommend some weight-loss exercises at home.

(1) Running. This is the first reaction of most people to lose weight and want to run. It's good to lose weight by running, but you should pay attention to the low intensity and the duration should be controlled at 30 to 60 minutes. But at first, many friends can't last 30 minutes, so let's start with a quick walk, or a combination of walking and running, or 20 minutes. But no matter how low your intensity is, the amount of exercise you arrange must be completed every time.

(2) skipping rope. Group hops, such as 50 hops per group, 10 per hop and so on. Obese people with heavy weight, it is best not to start with skipping rope, because if you don't master the movements well, you may have too much impact on your knees, ankles and soles, and you may be easily injured.

(3) Climb stairs. One is to really climb the stairs, just walk up and down your stairs, or you can divide them. For example, when you go upstairs, you can have a group of five floors and rest for 2 minutes every five floors, but when you go downstairs, you can go straight to the bottom floor. Another way is to buy a simple stair climbing machine or step surface, which can be practiced directly at home.

(4) cycling. Cycling outdoors is also a good aerobic exercise to lose weight. But in fact, once most people are tired of riding, they can't help but slide and rest, making it difficult to maintain their fat-reducing heart rate. If you ride in the city, frequent traffic lights will also cause objective rest. Therefore, it is not recommended for beginners to lose weight by cycling.

(5) swimming. Swimming is also a good aerobic exercise to lose weight, but the problem is the same as cycling. Once tired, it is easier to reduce the strength.

(6) Aerobics. Just follow the aerobics on the computer or TV, of course, choose the one that suits your physical condition. Generally, a fitness aerobics class lasts between 45 minutes and 60 minutes, and the amount of exercise is still relatively large.

(7) Yoga or Pilates. In the primary stage, you can follow the teaching practice on computer or TV, which can not only burn fat effectively, but also develop core strength.

(8) ball games. Mainly common table tennis, badminton, basketball, tennis and so on. After one game 1-2 hours, the amount of exercise is also very large.

In fact, weight loss exercise is far more than the above, but these most common aerobic exercises can completely meet the weight loss needs of novices. But novices should not practice blindly and do everything. You can choose your favorite sport 1-2, do the main training and occasionally insert some other sports.

Other things to be prompted.

(1) Weight loss mainly involves consumption and intake. Exercise is only related to consumption, and diet is related to intake. Therefore, we should control our diet while exercising, and don't let the exercise be in vain.

(2) Losing weight is to reduce the body fat rate, so we should pay more attention to the change of body fat rate, instead of just looking at whether the weight has become lighter all day.

(3) It is necessary to understand that there will be a platform for weight loss, which will generally appear two or three months after insisting on exercise to lose weight. At this time, we should adjust the training plan to deal with it, instead of expecting a fitness plan that will remain unchanged for ten thousand years.