What cardio can I do at home?

1 push-up. Doing push-ups can play an important role in developing balance and support. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments, the strength and elasticity of muscles, and at the same time can accelerate blood circulation, increase lung capacity, and bend the legs upward.

Lie flat on the mat with your waist down. Stretch your legs upwards and bend your knees at 90°, then bring your knees towards your chest and hold for 5 seconds.

3. Jump rope. Skipping rope is the most practical way to deal with obesity, prevent dyslipidemia and high blood pressure, and it is also a good aerobic metabolic exercise to exercise endurance. Jumping rope for 10 minutes is equivalent to running for 30 minutes.

It's a good sport.

4. Sit-ups.

Sit-ups can not only improve the elasticity of the abdominal muscles, but also have the effect of protecting the back and improving the posture, strengthening the abdominal muscles. In particular, it is effective in eliminating abdominal fat and avoiding lower back pain.

Is there any cardio to exercise at home?

Isn't skipping rope just an itchy exercise?

Dumbbells are also good.

Regular yoga can also be practiced at home.

Run on the spot for about 20 minutes. You can also jog around the room and make a few more turns.

The most important thing about aerobic is to stick with it for a while.

High-strength leg supports: 1 time for 90 seconds, handstand flexion and extension 1 time, 7 or more is OK.

Treadmill spinning bike is also OK Or buy a small trampoline.

Aerobic exercise, as the name suggests, is to do exercise in an aerobic state of metabolism, through exercise to consume excess fat in the body, to achieve the purpose of ****. Many people's aerobic exercise is not fitness exercise in aerobic state at all, so it loses the original role of aerobic exercise. To copy the content of this site, please indicate that it is excerpted from "Yako Nutrition** Network" and add a link.

The ATP energy stored in the human body can only last for 15 seconds, and it will be used up after running 100 meters, and the next 100 meters after running 200 meters must be quickly synthesized by blood sugar in an anaerobic state to provide energy, and its by-product is lactic acid. Sports such as running 200 meters or 400 meters and 100 meters swimming, tennis and football use the energy provided by the anaerobic breakdown of blood sugar, so a large amount of lactic acid accumulates in the muscles after exercise, and lactic acid is a substance that causes muscle pain after exercise. The blood sugar required for this type of exercise is provided by starch, so it can't burn fat, which is not beneficial to **.

The energy provided by the anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. When running 800 meters, the next 400 meters must be provided by blood sugar, blood fatty acids and blood amino acids in the aerobic state, synthesizing new thermal energy substances ATP, and blood sugar is decomposed by starch, blood fatty acids are decomposed from fat, and blood amino acids are decomposed by proteins, this whole process requires oxygen, that is, oxygen burns starch, fat and protein to produce heat substances ATP, and the heat required for the latter stage of exercise, the latter stage of exercise is aerobic exercise.

Running 800 meters or 1,500 meters, 200 and 400 meters swimming, boxing and other sports need to start using oxygen to burn starch, fat and protein, so the latter part of this kind of exercise is aerobic exercise, as an aerobic exercise, the heart rate is generally 130 beats is the best. The first five minutes of the exercise burn starch first, the longer the exercise lasts, the more fat will be burned, as long as it lasts for half an hour to an hour, fifty percent of the calories consumed will be burned by burning fat**, if you don't diet, even if you do an hour of aerobic exercise, you can only burn the starch and fat in the food, and you can't burn the fat accumulated in the human body, which is still not beneficial to **; After dieting, one hour of aerobic exercise has a chance to burn the fat in the body.

In short, do aerobic exercise after dieting, and diet after aerobic exercise, ** can work.

Aerobic exercise increases the body's oxygen uptake and improves cardiorespiratory fitness, which is the best way to achieve health effects. Aerobic.

Sports include walking (walking, brisk walking), jogging, playing ball, swimming, climbing, cycling, etc

Calisthenics, tai chi, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted, and continuous.

Long time. It is the same as weightlifting, running, high jump, long jump, throwing and other explosive non-aerobic sports.

Compared with exercise, aerobic exercise is a kind of regular exercise, which lasts for more than 5 minutes and still has spare energy.

Motion. At home, for example, to do squats, you just need to sit continuously for more than 5 minutes.

There are a lot of aerobic exercises, but you can also do an aerobic exercise at home, not particularly much, so, we must understand in advance about this aspect of the content, it is very necessary to choose some aerobic exercise suitable for ourselves, and often do some aerobic exercise, which is very helpful for the improvement of our own body's immunity and resistance, let's learn about the aerobic exercise that can be done at home.

no1.Taekwondo

Advantages of exercise: It is conducive to reducing fat, increasing muscle, and making the body light and agile; confrontational exercises, which increase physical flexibility and coordination; Since the force of taekwondo lies in the waist, the effect of slimming the waist is the most obvious.

Suitable for: sedentary people in the office, people who want to slim down.

Exercise cycle: 2 3 times a week, 1 2 hours each time.

Caloric consumption: approx. 700 kcal hour.

no2.Swimming

Exercise advantages: swimming is to overcome the resistance of water rather than gravity, muscles and joints are not easily damaged, and can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is the most effective exercise.

Suitable for: Knee joint damage; Severely overweight; **；A group of people who enhance their physique.

Exercise cycle: 3 to 4 times a week, 30 to 60 minutes each time.

Caloric consumption: approx. 650 kcal hours.

no3.Jogging

Advantages of exercise: improve sleep quality, through running, the blood supply and oxygen supply to the brain can be increased by 20%, so that at night'Sleep quality will also improve; "Ventilation", during the process of running, the volume of the lungs rises from liter to liter on average, and at the same time, the amount of oxygen carried in the blood will also increase significantly; Protects the heart, heartbeat, blood pressure and elasticity of blood vessel walls will also increase; Decompression, jogging inhibits the secretion of adrenaline and cortisol, two stress-causing hormones, and releases relaxing substances.

Each of us must also develop a good habit of doing regular exercise, and we should know more about the aerobic exercise that can be done at home, which can help us greatly improve our physical fitness, and we must also carry out some other auxiliary exercises to help us better improve our physical fitness.

Jump rope

Jumping rope is a pretty good cardio workout that can be done almost anytime and anywhere with just a simple rope. Jumping rope for 10 minutes can burn nearly 400 kcal. If you jump for 3 minutes a day 3 days a week, you can gradually increase your body's basal metabolism and promote fat burning.

Jumping jacks

Jumping jacks are a very common cardio warm-up exercise and can be seen in warm-up exercises and HITT (high-intensity interval training) for many sports. It doesn't require any equipment and can be used to train different parts such as shoulders, buttocks, and calves'Dianabol can burn 300 calories every 20 minutes.

Run where you are

Running is a full-body fat-burning aerobic exercise, and jogging for 30 minutes burns about 300 kcal. After 10 minutes of running in place, fat starts to provide energy, and after 40 minutes, fat gradually becomes the main source of energy**. If you want to run for more than 30 minutes, it is best to run in place for more than 30 minutes.

Burpee jumps

Burpees are a relatively advanced aerobic + anaerobic exercise that can improve muscle strength and help burn fat. It needs to use a large number of muscles throughout the body, such as: pectoralis major, triceps, abdominal muscles, gluteal muscles, thigh muscles, etc., and can also increase blood pressure and heart rate, and can burn 500 kcal in 10 minutes.

Mountaineers

The Mountaineer is a full-body movement that simulates mountain climbing, and it is a great healthy body shaping movement. When doing this movement, the core, shoulders and arms should be stable and not sway back and forth with the hip movement.

Squat jumps

Squat jumps train the muscles and body power of the lower body. The main point of this movement is to sit with the center of gravity of the hips facing backwards and maintain balance after jumping and landing. When you start with squats, you can practice squats in place and wait until your core is stable enough before adding jumps.

Climb stairs

The main exercise of stair climbing is the thigh muscles, which can enhance cardiopulmonary function, metabolism, speed up blood circulation, and help fat metabolism in the thigh area. This sport is especially suitable for busy office workers, when going to work or going home, just don't do the elevator!