What are some ways to do aerobic exercise at home without equipment?

If conditions permit, it is recommended that you exercise outdoors because the outdoor space is wider and the air circulation is good, so it is more suitable for exercise. However, due to time or weather factors, people often cannot exercise outdoors and can only exercise at home. So if there is no sports equipment at home, what aerobic exercises can you do?

Ways to do aerobic exercise at home without equipment:

1. Sit-ups. Sit-ups can not only enhance the elasticity of the abdominal muscles, but also protect the back, improve posture, and enhance abdominal muscle strength.

2. Skipping rope. Skipping rope is the most practical way to lose weight and prevent dyslipidemia and hypertension. It is also a good aerobic metabolic exercise to train endurance.

3. Push-ups. Doing push-ups can play an important role in developing balance and support ability, and can also improve the central nervous system, which is beneficial to the function of bones, the flexibility of joints, the firmness of ligaments, the 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. Yoga. Yoga improves people's psychological, physiological, emotional and spiritual aspects. It is a form of exercise that achieves harmony between body, mind and spirit. It can make women's waists soft and strong, reduce excess body fat, effectively lose weight and make women's legs more slender and beautiful.

First of all, the definition of aerobic exercise is physical exercise performed by the human body with sufficient oxygen supply. It refers to any rhythmic exercise that lasts for a long time (about 15 minutes or more) and has a moderate or high intensity (60% to 80% of the maximum heart rate).

Modern society has created a large number of stay-at-home guys and girls. This group of people rarely go out. How can they ensure their good health and how can they lose fat and weight at home?

1. Abdominal weight loss and abdominal muscle training.

The most obvious consequence of staying at home is the accumulation of fat in the abdomen and buttocks, which are also the key areas for exercise at home. For abdominal fat loss and abdominal muscle training, sit-ups and crunches are recommended.

2. Push-ups/planks.

Push-ups/planks 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. Rest for 1 minute each time until you reach exhaustion. Do 5 sets a day.

3. Skipping rope (you don’t need any equipment, just jump without any equipment).

Skipping rope is a very effective aerobic exercise for weight loss. Jumping 140-150 times per minute is equivalent to jogging for half an hour. It can consume excess fat in the body and make muscles elastic. Be sure to do stretching exercises. Stretching movements can evenly distribute muscles and prevent the phenomenon of carrot legs.

4. Stand in a corner for 10-15 minutes after a meal.

This method can effectively reduce fat accumulation in the abdomen and buttocks. Stand with your head, shoulders, hips, and heels close to the wall. Tuck in your abdomen and lift your hips for a few minutes. You can do 5 sets in a row. It can relieve the discomfort in shoulders and waist caused by long-term use of mobile phones, computers and other digital products, and can also improve metabolism.

Things to note when exercising at home:

1. Warm up before exercise, relax and massage after exercise, and avoid muscle mass.

2. 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.

3. Take it step by step, persevere, and do what you can.