Aerobic exercise Start your fitness journey at home

Today you will know how to do a good aerobic exercise. There are many of us who go to the gym exercise do The main reasons for going to the gym include losing weight, excess fat (mostly visible around the abdomen) and getting in better body shape by burning calories. But for many, after a while, even going to the gym at least 3 days a week becomes difficult. For this reason, they want to do some exercise at home, which also reduces weight the body The shape is also beautiful. One such solution could be aerobic exercise. Even those who don’t go to the gym can do these exercises if they want to start their fitness journey at home. Find out about these exercises from a physiotherapy consultant.

Health Benefits of Aerobic Exercise

  • Burns fat faster
  • Heart is good
  • Blood pressure is under control
  • Morale to work increases
  • Anxiety comes down
  • Energy level increases
  • As blood sugar is controlled, the chances of diabetes are reduced

How to do?

So far we have known about the health benefits of aerobic exercise. Now let’s know in detail about the types of these exercises and how to do them. If you know the details, you can easily start your fitness journey at home.

Jumping Jacks

While this exercise is beneficial for the entire body, it focuses more on strengthening the muscles in the front of the leg. The latter contributes to fat loss in the shoulders, abdomen, hips, lower leg muscles, back and other parts of the legs and Thai muscles. According to research, 30 minutes of jumping jacks burn 200 calories. Usually after 10 minutes of exercise one should take some break. this exercise Very effective for fat loss.

Aerobic Exercise (Jumping Jacks) demo

how to do

Stand straight with both legs spread in the position as shown in the picture. Place both hands on the head. In this situation, you have to jump. When jumping, the distance between the two hands and feet will decrease and become closer. You can also clap while joining hands to match the rhythm.

Mountain Climber

Doing this exercise increases the strength of the muscles of the entire leg, including the stomach, thighs, hips. Better to do 2 sets of 8/10 reps first. The time should be increased later.

how to do

Place both hands and knees on the floor. Start by bringing the right foot near the right hand and the left foot near the left hand. Switch the arms and legs in the same position several times.

Read also: Intermittent fasting Easy way to lose weight

Bear Crawls

Through this exercise, the whole body is exercised and the muscles are strengthened. This increases blood circulation in the body and keeps the heart strong. This exercise should be done 15-20 times in 2/3 sets.

Bear crawls picture

how to do

four hand Keep your feet on the ground. Now keep both knees an inch above the ground. At this time, one knee will be bent at a 90 degree angle. Now the right hand and left foot will move forward together. In the same way the left arm and right leg will move forward. This crawling step should be done several times.

 

Aerobic Exercise Video Demo

Skipping

Usually, jumping rope 100 times burns 200 calories of fat. If you do this exercise regularly, the muscles of the shoulders, arms and legs are well formed. The faster the jump, the greater the calorie burn. If you develop the habit of jumping rope regularly, the weight will be reduced, and the blood pressure and blood sugar will also be under control. It is better to jump rope with a pair of legs, and you can do it one leg at a time. Do as convenient. All ages can jump rope. But if knee pain and pregnant For women, it is better not to jump rope.

Burpees

For those who want to keep the whole body fit by doing just one exercise, this exercise is perfect. Doing it regularly improves blood circulation in the body, keeps the heart healthy, strengthens the muscles and also makes the body flexible. It is better to do 3-5 sets of 8-15 reps.

Aerobic Exercise (Burpees) picture

how to do

In the photo position, head and shoulders should be kept in one line and light jump should be done by raising both hands. Now take the chest a little forward and do the squat pose. Then you should spread your legs, sit on your hands and in that position, jump and pull your legs straight back. Do a push-up while keeping the body lying like a plank, then fold both legs in one jump and bring them to the hands.

Stair Climbing

This exercise is very good for legs. Apart from strengthening the leg muscles, it boosts energy, improves respiratory efficiency. At first, you can climb the stairs slowly for 15-20 minutes. Later the time can be increased to 30 minutes.

Squat Jacks

This exercise helps in keeping the lower body and body structure in shape. It is also known as one of the best exercises for toned legs. Usually doing 2 sets of 8-15 reps gives good results.

how to do

Stand with your feet together and raise your hands above your head. Now bring your hands in front of your chest and jump. At this time, both legs will be spread. Squat a few times in the same manner.

Inchworm

It is recommended to warm up before starting the exercise. By doing this, the muscles are not strained during heavy exercise, the muscles remain flexible and the body is ready for exercise. The whole body can be warmed up through inch warm exercises. Doing it regularly strengthens the arms, chest, stomach, upper and lower body. Usually this exercise should be done 2-3 sets of 10-15 times.

Aerobic Exercise (Inchworm) free picture

how to do

Stand tall in the position as in the picture. Now roll and touch the floor with your hands. Now stand in plank position with your hands slightly forward. Now pull your legs back and come to the position as shown in the picture.

High Knees

who are fast weight For those who want to reduce, this exercise is very helpful. Doing this exercise burns calories quickly and increases blood circulation in the body. 2 sets of 15 reps on each leg will give quick results.

Donkey kicks

It is better to do this exercise regularly for those whose lower body is heavy. If you do this exercise regularly, the body structure will be beautiful. It is better to do 3 sets of 15-20 times.

how to do

In the beginning, both knees and feet should be placed on the floor. Now raise one leg backwards and stay for a few seconds. In the same way, change the legs and do it several times.

Apart from these, there are many other types of aerobic exercise. There is no substitute for exercise to get fit. These exercises can be done at home. So instead of giving up on exercising just because you can’t go to the gym, start your fitness journey at home. Take care of your body, stay healthy, stay well.

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