How to do aerobic exercise at home?

I believe many people know that many exercise activities are outdoor activities. Of course, in addition to the facilities provided by some gyms, you can exercise in the gym. But most of them are still outdoor sports. For some people who don’t like to go out, don’t have much time to go out, and just want to use some time after meals to exercise, exercising at home is what they need. What are some aerobic exercises that you can do at home?

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.

The correct way to do sit-ups: Lie on your back on the mat with your knees bent to about 90 degrees (straight-leg sit-ups will increase the burden on your back and easily cause damage to it). Place your feet flat on the ground. It is best not to fix your feet on flat ground (for example, have a partner hold your ankles with their hands), otherwise the thigh and hip flexors will join in the work, reducing the workload of the abdominal muscles. You can also try crossing your arms behind your head, but each hand should be placed on the shoulder on the opposite side of your body. Never cross your fingers behind your head to avoid straining your neck muscles when exerting force, and this will also reduce the workload of your abdominal muscles. It is better to use a slower speed when performing it, just like a slow motion playback. When the abdominal muscles pull the body upward, you should exhale, which ensures that the deeper abdominal muscles are involved in the work at the same time. After lifting your body 10 to 20 cm off the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back to its original position. When your back touches the ground, you can start the next cycle.

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.

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.

Standing in the corner requires that the head, shoulder blades, hips, and heels should all be pressed against 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.

These little methods are all very effective aerobic exercises. For those who don’t have time or are too lazy to go out and prefer to exercise at home, this is definitely an effective and practical method. These methods are relatively simple and can be done in a relatively short time. Therefore, we need to persist in implementing it appropriately every day, which will have a great effect on our physical health.