How to do aerobic exercise at home

Summer is here, are you still chubby? Are you still worrying about becoming obese because of your greed in winter? It will be too late if you don’t lose weight now, so how can you lose weight most effectively and quickly? In fact, many people know that aerobic exercise is a good way to lose weight. Below, the editor will introduce you to several weight loss exercises. Let’s take a look.

How to do aerobic exercise at home?

1. 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.

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 on the shoulder on the opposite side of your body. Never cross your fingers.

Place the forks behind your head to avoid straining the neck muscles when exerting force, and this will also reduce the workload of the abdominal muscles.

It is better to use a slower speed when performing it, just like slow motion playback.

As your abdominal muscles pull your body upward, you should exhale, ensuring that all the muscles deeper in the abdomen are working 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 of movement.

2. Rope skipping

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

3. Push-ups

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.

4. Bend your legs and raise them upwards

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

5. Stand 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.

The most harmful exercise mistakes

1. Exercise while reading

If you're concentrating on reading a fashion magazine, it means you can't pay attention to the exercise you're doing at the same time. Experts say that reading while exercising is the worst thing you can do.

If you're going to exercise, you have to focus on your body. If you need to do something else at the same time to make the exercise less boring, it is recommended to put on headphones and watch TV, which does not require as much concentration as reading.

2. Only ride a stationary bike

Simply riding a stationary bike or running on a treadmill will not provide the same strength training effect. You can burn 100 calories walking a mile, but in the same 20 minutes doing weight-bearing exercise on a machine, you can burn 300 to 400 calories.

Strength training can also help you strengthen the muscles needed for daily activities, such as climbing stairs or lifting heavy objects, and help you maintain your muscles in shape, delaying the loss of muscle mass that occurs with aging.

Finally, the editor needs to remind you that some people exercise in a high temperature environment, thinking that they can lose weight, but in fact they are just dehydrating themselves. Excessive sweating can also lead to cramps and other sports injuries. When exercising, make sure you have a bottle of water at hand so you can replenish your water at any time.