How to do 10 minutes of aerobic exercise at home, see the introduction that you need to exercise bef

Before exercising, you do need to do some preparatory activities to warm up, if you suddenly do a big exercise, it is very likely to cause muscle strain, the following are some warm-up movements and preparation activities.

1.Stretch your knees down and bend your body forward slowly, relaxing your back and shoulders, and touching your toes with both hands. Hold for 10-15 seconds, then relax. Repeat 3 times.

2 Sit on a clean saddle with your hamstrings extended, with one leg straight. Adduct the other leg so that it fits snugly on the inside of the straightened leg. Try to touch your toes with your hands. Hold for 10-15 seconds, then relax. Repeat 3 times for each leg.

3.Stretch your calves and Achilles tendon and stand with your hands on a wall or tree, one foot behind you. Keep your hind legs upright and your heels on the ground, leaning towards a wall or tree. Hold for 10-15 seconds, then relax. Repeat 3 times for each leg.

4.Quadriceps Stretch: Balance with your left hand against the wall or table, then reach back with your right hand, grab your right ankle and slowly pull towards your hips until you feel the muscles in front of your thighs tense. Hold for 10-15 seconds, then relax. Repeat 3 times for each leg.

5.The sartorius muscles (muscles in the inner thighs) are stretched out on the soles of the feet facing each other, and the knees are facing outwards and sit down. Grab your feet with both hands and pull towards your groin. Hold for 10-15 seconds, then relax.

Push-ups exercise the triceps, pectorals, and deltoid muscles, so you need to pull these muscles apart before doing push-ups.

You can do some shoulder and neck rotations, chest muscle stretching, such as chest stretching exercises.

Stand-ups are a strengthened version of push-ups and also work more muscles than push-ups. We know that when running, brisk running is anaerobic exercise, and jogging is aerobic exercise. If you reduce the speed and frequency of exercise, are push-ups aerobic exercise?

The energy we need for exercise is produced by both aerobic and anaerobic metabolism. Aerobic metabolism requires oxygen participation, and anaerobic metabolism does not require oxygen participation. Aerobic metabolism provides more energy for aerobic exercise, and anaerobic metabolism provides more energy for anaerobic exercise.

Therefore, the speed of doing is not the criterion for aerobic exercise and anaerobic exercise, and resistance training is usually anaerobic exercise.

No, push-ups are anaerobic exercise.

Stand-up push-ups require a lot of strength support, and during the period, they mainly rely on anaerobic metabolism for energy, and even if they are practiced slowly, they will not become aerobic exercises. Just like lifting weights and dumbbells, even if you lift them slowly, you can't change the essence of anaerobic exercise.

If you do push-ups for too long, it means that after you have trained to a certain extent, the strength of the push-ups at this time is not enough. For example, lifting dumbbells, at the beginning of lifting 10kg can do 10 times, at this time doing anaerobic training, after a little time of exercise, I found that 10kg dumbbells can be done more than 50 times casually, indicating that the weight of dumbbells should be increased at this time. Push-ups can also be used to speed up the exercise, to carry weights, or to upgrade to the push-up vault, which is also a burpee exercise.

The action of the stand-up push-up is to do a push-up, then stand up with your legs closed, then lie down and do a push-up, and then stand up with your legs closed. And so on and so forth.

Stand-ups are a strengthened version of push-ups and also work more muscles than push-ups. We know that when running, brisk running is anaerobic exercise, and jogging is aerobic exercise. If you reduce the speed and frequency of exercise, are push-ups aerobic exercise?

Bench-ups are 30-50 per set, 2-4 sets of each training, one minute of rest between sets, 3-4 days of training a week, and the best practice is every other day. The body and muscles need to rest and recover after doing the push-ups, so as not to harm the body by excessive exercise.

Analysis: Push-ups belong to aerobic exercise. Guidance:

Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise performed by the human body with sufficient oxygen**. The benefit of aerobic exercise is that it can increase oxygen intake and better burn excess calories in the body.

It is characterized by low intensity, rhythmic and long duration. Require at least 1 hour of each workout and stick to it 3 to 5 times a week. Through this kind of exercise, oxygen can fully digest the sugar in the body, but also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness.

Common aerobic exercises include: walking, jogging, skating, swimming, cycling, tai chi, fitness dance, rhythmic gymnastics, etc.

Analysis: Exercising in the morning is not as good as exercising in the evening. From the perspective of people's physical state, people sleep all night, the body is in a state of lack of water in the morning, the blood is viscous, and putting into strenuous exercise may cause insufficient blood supply to the brain, cerebral hemorrhage, myocardial infarction and other dangers (if you like morning exercise, it is recommended that you drink 1 2 cups of boiled water after washing, and then go to exercise).

Guidance: Environmentally, some poisonous gases in the air are difficult to volatilize before the sun comes out, and they are not suitable for exercise. Judging from the follow-up reactions, after exercising in the morning, it is easy to eat more, but it is digging and increasing the intake cautiously.