Except for running, there are zero-cost sports! It’s very expensive to get a gym card! There are actually many 0 costs, it depends on which one you like! I would recommend the following! Come and take a look! But I think running is actually quite comfortable hahaha! 1: Rope skipping

Rope skipping is an exercise that only requires a rope! It’s agreed that it costs zero, so there’s no need to go online to buy rope! You can just find a longer rope at home and jump! Or something cordless will do, just hold two random things in your hand and have a little weight! This is also okay. Cordless and corded have the same effect! Because the movements are the same, just jump up

What are the benefits of skipping rope!

Rope skipping is not restricted by the venue and only requires a rope.

Moreover, skipping is a whole-body fat-burning exercise. Its fat-burning speed is three times that of running. It can increase cardiopulmonary function, make our lines more beautiful, and the fat-burning effect of skipping is long-lasting

Not suitable for skipping

People who have not exercised for a long time and have a weak constitution, have a history of knee injuries, have an excessive weight base (girls > 150 pounds, boys > 200 pounds), and have poor heart conditions need to pay attention to the following things when skipping rope

1. Do not drink a lot of water before jumping rope. Exercise will make our stomach uncomfortable.

2. Warm-up exercises should be done before jumping rope.

3. Stretching should be done after exercise. Failure to stretch will turn our calves into muscles

4. Mastering the correct rope skipping method will get you twice the result with half the effort. Don’t sway from side to side, try to be as natural as possible and keep your body balanced. , do not bend, maintain rhythmic breathing, use your toes to take off and land on the balls of your feet, and do not jump too high!

5. The rope should not be too long, and hold the rope with both hands below the shoulders.

6. The hands and posture should be correct, the arms should be close to the body, and the elbows should be open outward and in line with the Keep your arms at about 90 degrees

7. Don’t stop immediately after skipping. You can walk slowly for a while

Children, don’t exercise strenuously, and pay attention to your heart rate! Eat three meals a day on time. A healthy body is the capital of revolution 2: Do aerobics with Liu Genghong

This absolutely zero-cost exercise! ! This is really great, very suitable for babies who don’t want to spend money. Liu Genghong teaches you aerobics during the live broadcast. He is a professional fitness coach and will also tell you what to pay attention to. His movements are also very standard, and he dances really well. Can lose weight! ! ! I followed him for a month before and watched his live broadcast and danced with him! I lost 10 pounds in a month! ! But you should also pay attention to your diet and don't overeat. He is live broadcast every Tuesday, Thursday and Sunday at 19:30! If you don’t have time to watch the baby following the exercise at this point, you can go to Douyin to search for Liu Genghong’s live aerobics replay! You can also go to station B and search for Liu Genghong’s aerobics! There will be a lot of live replays! You can also dance along this way!

Low difficulty

Warm-up exercise: kicking exercise

Warm-up Cowboy is busy: happy warm-up

Sunshine Otaku: warm-up

Remember to be brave: Warm up

My father-in-law has a migraine: shoulder and back training

Medium difficulty

Sailors are afraid of water and thin their arms Prairie dance: burn fat all over the body

Goddess Exercise: Slim waist, false hip width

Compendium of Materia Medica: Slim waist and abdomen

Lonely Warrior: Burn fat all over the body

High Difficulty

Dragon Fist: Whole Body Fat Burning

Butt and Leg Exercise: Butt and Leg Exercise

updown: Butt and Leg Exercise

Boxing Exercise: Things to note for beginners who are new to whole body fat burning exercises!!

1. Learn to break down the movements first, and then practice after you have learned them (wrong movements will hurt yourself)

2. Learn the medium and low difficulty first, and your physical fitness can keep up. Learn more difficult ones again

3. Learn to inhale through the nose and exhale through the mouth, and exhale when exerting force

4. Learn to tighten the core, and the technique to keep the core tightened is to inhale through the nose and exhale through the mouth ( Look for the feeling of tight abdominal muscles when coughing or laughing)

5. First find the recordings from the previous months to follow and practice. Once your physical fitness has caught up, follow the live broadcast!

Coach Liu’s aerobics arrangements: warm-up, aerobics, stretching!

Each aerobics will start with a simple warm-up exercise, taking everyone step by step to increase the heart rate. There will be a short rest period between each exercise (for the purpose of burning fat). Exercise principles

1. Eat more and exercise more, eat less and exercise less, and don’t diet!

2. Eat 2 to 3 hours before exercise, and supplement protein, carbohydrates, and fat appropriately

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3. You can replenish an appropriate amount of energy (protein, sugar) during or after exercise

4. Act within your ability, and slow down or take a rest when you cannot keep up

Random thoughts: Due to the differences in body types of each person, the movements performed may look different, but it does not matter! We have to look at the essence through the phenomenon: Which muscles are trained in each movement? And then we can achieve this

Such an action! 3: Stair climbing

Stair climbing is also a zero-cost exercise! You only need to climb the stairs of the house where you live. You cannot take the elevator. If there is no elevator, there must be stairs! If the place where you live does not have a very high floor, it doesn't matter. If it is only the sixth floor, just climb it repeatedly. If the floor is very high, just decrease it a few times. And this exercise is also great for losing weight! ! It is very suitable for babies who don’t like to go out. Stair climbing is also a good activity. It not only helps to lift up the butt and reduce the thickness of the legs, but also burns fat, loses weight and maintains daily training exercise! Aerobic fat loss at home and climbing stairs on an empty stomach are one of the recognized ways to burn fat. Before climbing stairs, you need to do some stretching exercises to avoid strain when climbing stairs, and then you can start climbing stairs. I usually climb 27 floors, and it is best to do 2-3 times on an empty stomach or Climb 1 hour after a meal to burn fat efficiently. Notes

1. Be sure to warm up before climbing stairs to prevent muscle strain.

2. Pay attention to correct posture when climbing stairs. When going upstairs, keep your waist straight and your upper body slightly tilted forward. When you step, your arms will swing back and forth with your body. At the same time, you don't need to step too fast. The focus should be mainly on your heels and don't step too hard.

4. Keep the rhythm right. The speed should not be too fast, it is better to pedal slowly, and the pace should be steady and rhythmic to prevent falling.

5. Control the exercise time to about 30 to 40 minutes each time. Do not keep climbing stairs until you are exhausted.

6. Your heart rate rises quickly when you climb stairs. If you are not careful, it can easily turn into anaerobic exercise. Climb slowly and control your heart rate.

①Climbing stairs on an empty stomach has the best effect

Glycogen in the body is basically consumed on an empty stomach. At this time, climbing stairs can quickly achieve the effect of burning fat. If you don’t have time before breakfast, you can choose to climb the stairs after dinner or lunch, and be sure to go an hour after dinner.

②Don’t pursue speed

Climbing stairs is an aerobic exercise, just like swimming and running. You don’t need to pursue speed excessively, but consider your own amount of exercise. The time is about 45 minutes which is suitable.

③Stretch in time

After climbing stairs, we need to stretch to relax our muscles and relieve fatigue, especially the stretching of the thighs.

④Replenish water

You can bring a bottle of water to replenish it in time, and it can also enhance the feeling of fullness!

①Act according to your physical condition that day

If you had insomnia or were overly hungry the night before, it is not recommended to do fasting aerobics as it may cause physical discomfort.

② 1-2 steps per step

Beginners can take one step at a time, and then switch to two steps, step by step.

③Take the elevator when going downstairs

Walking downstairs is more harmful to the knees. It is recommended to take the elevator when going downstairs and then climb up.

The above are the other zero-cost sports besides running! Hope this helps everyone! Please pay attention to safety when exercising. I hope everyone will get better and better. Sister Xiaoyi will help you answer questions online! !