How to do aerobic exercise at home

Nowadays, more and more people like to stay at home. They will not go out again after getting home from get off work, weekends or holidays. Over time, they will neglect exercise, which will lead to a deterioration in physical condition and may cause obesity. So, here I recommend some aerobic exercises that you can do at home, so that you can exercise your body without leaving home and at the same time not delay your leisure time at home.

type

Sit-ups

Sit-ups can not only increase the elasticity of the abdominal muscles, but also protect the back, improve posture, and enhance the strength of the abdominal muscles. It is especially effective in eliminating belly fat and avoiding lower back pain.

jump rope

Rope skipping is the most practical way to deal with obesity, prevent dyslipidemia and hypertension. It is also a good aerobic exercise for endurance training.

push-up

Doing push-ups can play an important role in developing balance and support skills. It can also improve the central nervous system, which is beneficial to the firmness of bones, flexibility of joints, strength of ligaments, thickness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase lung capacity, promote growth and development, and improve athletic ability.

Bend your legs and raise them

A. Lie flat on the mat and push your waist down. Stretch your legs upward, bend your knees to 90 degrees, then bring your knees toward your chest and hold for 5 seconds.

B. Place your arms at your sides with your palms facing down. Straighten your legs and slowly lift them up, contracting your abdominal muscles and keeping your toes tight.

Do two sets of 10 times each.

Standing in the corner

This movement requires that the head, shoulder blades, hips, and heels should all stand close to the wall. Pay attention to tightening your abdomen and lifting your hips, and keep doing this 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 to it and make timely adjustments, it can not only relieve the discomfort in your shoulders and waist, but also improve your metabolism. This free little trick is also very effective for new mothers to tighten their abdomen after giving birth.

Exercise on the bench

1. Sit on a chair, hold both sides of the chair with both hands, stabilize your body, lift one leg and straighten your knee and stay still for 30 seconds.

2. Then change to the other foot and do the same action. It should be noted that while straightening the knee, the position of the knee cannot be moved.

In addition, for friends who want to lose weight. You should choose an exercise that is suitable for you and that you can stick to, and then make a plan to do it every day to be effective. Be safe when exercising. Avoid causing accidents that are too large. The most important thing is that long-term lack of exercise will aggravate the sub-health condition of the body. It is recommended that everyone exercise more when they have time. Go out more often, don't stay at home all the time.