What is the best way to do aerobic exercise at home?
How to do aerobic exercise better at home. The fast pace of life and tight working hours make many people have no time to go to the gym to exercise. Many friends in life will do some aerobic exercise at home. Let’s share how to do aerobic exercise at home. How to do aerobic exercise at home better 1
1. Sit-ups
Sit-ups can not only increase the elasticity of the abdominal muscles, but also protect the back and improve the posture. Effect, enhance the strength of abdominal muscles. It is especially effective in eliminating abdominal fat and preventing lower back pain.
2. Push-ups
Doing push-ups can play an important role in developing balance and support abilities. It can also improve the central nervous system, which is beneficial to the solidity of bones, flexibility of joints, firmness of ligaments, and strength and elasticity of muscles. It can also accelerate blood circulation, increase lung capacity, promote growth and development, and improve athletic ability.
3. Bend your legs upwards
A. Lie flat on the mat and push your waist downward. Stretch your legs upward, bend your knees to 90 degrees, then bring your knees to your chest and hold for 5 seconds.
B. Place your arms at your sides, palms facing down. Straighten your legs and slowly lift them, contract your abdominal muscles, and pay attention to keeping your toes tight. Do two sets of 10 reps each.
4. Stand in the corner
This action requires that the four parts of the head, shoulder blades, buttocks, and heels stand close to the wall. Pay attention to tightening the abdomen and lifting the buttocks, and hold on for about 3 minutes. Once you get used to this posture, you can balance your whole body even without opening your eyes.
If you are not used to this posture or it makes you feel uncomfortable, it means that your bones have been tilted or distorted to a certain extent. As long as you pay more attention and adjust in time, you can not only relieve shoulder pounds and Waist discomfort can also improve metabolism. This free little trick is also very effective for new mothers after giving birth to tighten their belly. How to do aerobic exercise at home better 2
1. Aerobic exercise must be limited
When doing aerobic exercise, you must pay attention to the limit. Although aerobic exercise can effectively burn body fat, if it is excessive, it will also burn muscle. Relevant studies have found that 90% of the leucine in the body will be consumed after 2 hours of aerobic exercise, and this leucine plays a very important role in muscle growth.
2. Do not exercise immediately after a meal
You cannot do aerobic exercise immediately after a meal, otherwise it will have adverse effects on the body, but you should not sit still after a meal. Stand for about half an hour to prevent fat accumulation in the waist, abdomen and legs. When exercising, remember to drink water in time and replenish water. Don't think that you will lose weight just by consuming water. Replenishing water is a very important detail in losing weight!
3. Persistence is the key
What you need to do aerobic exercise to lose weight is persistence. If you do exercise on a whim and give up when the interest is gone, weight loss will not be completely successful. Yes, even if you lose weight over a period of time, if you don't keep exercising, the weight loss will come back soon. Therefore, girls must persevere and slowly develop a good habit of exercise. Then they will not think it is a difficult task, but will treat it as a hobby.
What are the benefits of aerobic exercise
1. Lower blood pressure.
Studies have shown that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking 4 times a day for 20 to 30 minutes each time has the best blood pressure lowering effect.
2. Lose weight.
Walking can burn fat, reduce neutral fat in the blood, and reduce weight. Taking a walk 45 minutes after a meal, even a short one, can help.
3. Prevent diabetes.
Lack of exercise is an important cause of type 2 diabetes. Epidemiological research results show that walking briskly for at least half an hour every day can reduce the risk of type 2 diabetes by 30% to 40%.
Walking can improve insulin sensitivity and effectively prevent and improve diabetes.
4. Relieve stress.
Exercise can eliminate nervous stress. Mild exercise can regulate mood, resolve bad emotions, has a cathartic function, can release depression and forget worries, and can also bring physical and mental pleasure. With the right amount of exercise, the body inhales a large amount of oxygen, which can help us reduce fatigue and eliminate stress at the same time.
5. Conducive to the prevention of cardiovascular diseases.
Research has shown that blood homocysteine ??is one of the independent risk factors for cardiovascular disease, and exercise reduces blood homocysteine ??levels, which is beneficial to the prevention of cardiovascular disease. How to do aerobic exercise at home better 3
1. Aerobic exercise
Aerobic exercise is the most suitable aerobic exercise for us to do at home. We only need to use All you need is a yoga mat and dance videos, and you don’t even need a yoga mat. At the beginning, we need to perform simple stretching exercises
This can stretch our ligaments and effectively prevent us from being injured during exercise. Next is the formal exercise time. Generally, aerobic exercise is not very difficult, but it requires a long time to persist, so when we do aerobics, we need to persist for at least half an hour.
2. Jogging
Jogging is the most basic type of aerobic exercise. If you have a treadmill friend at home, this exercise is very suitable. We need to control the speed at 8km / hour or so, keep jogging for more than half an hour. If we don’t have a treadmill at home, we can choose to jog in place
Or we can jog in a park area near our home. As long as it is a place where exercise can be done, jogging is very suitable. If you stick to it every day, you can choose to run in the morning or run 1 to 2 hours after dinner in the evening.
3. Yoga movements
Yoga movements are generally less difficult, but require us to be patient to complete the movements. We can choose some simple and relatively quiet yoga movements. This can exercise our endurance and allow us to calm down and think about problems. It is a very suitable aerobic exercise at home. We can choose to do it on weekends or during our free time. Each exercise can last about an hour. How to do aerobic exercise at home is better 4
How to do aerobic exercise at home Method 1: Treadmill
If you want to do aerobic exercise, you can buy a treadmill at home. Adhering to it for about an hour every day can achieve very good results, not only to keep fit but also to lose weight. However, it needs to be carried out for a long time, and the effect will not be particularly obvious in a short period of time.
How to do aerobic exercise at home Method 2: Sit-ups
Sit-ups are actually a very good exercise, which can achieve the effect of losing belly fat. But you also need to persist. You can only start exercising half an hour after eating every night, so as not to cause any harm to the stomach. And doing sit-ups for about 45 minutes every day can have a very good slimming effect because it can eliminate fat and calories.
Method 3 of how to do aerobic exercise at home: Yoga exercise
We all know that yoga exercise is a very good exercise, and if you insist on it for a long time, it will not only It can achieve body shaping effects and improve your personal physical temperament. But yoga exercise also requires persistence. He insists on it for about half an hour every day and has very good results. When you start learning yoga exercises, you can do some simple exercises and increase the difficulty of the exercises according to your personal situation.