Cardio workout at home. Cardio for fat burning - the rules of employment. Exit to the point of lying down.
To begin with, I would like to explain to you (for those who do not know or just heard, but have not encountered), which means "cardio" and what is cardio.
Kardi-training or cardio-operations are ordinary, you can say banal aerobic exercises, which involve not only the musculoskeletal system, but also a multitude of body systems: respiratory, circulatory, transport and others.
Rest for about 15 seconds after each repetition. Burn calories, tone your abs and thighs, strengthen the muscles and improve blood circulation levels with this quick and easy cardio home. Place the pose for 2 seconds, return to its original position and quickly repeat with the right foot. Do this without interruption until you finish one set.
Do 2 sets of 20 reps each, improving repetition to 50 with practice.
- Lie down on the floor in the position of the board with the balancing of your body on your wrists.
- Your body should be in a straight line from head to toe.
- Raising your back, bend your left knee to your chest.
By the way, if you perform daily movements in a high tempo, then this too can be considered a pacemaker. In contrast, cardio work helps to improve and strengthen the abovementioned systems of the body, and also in the majority assume weight loss and production.
Rules of cardio training
Cardio workout can and should be used after, if any. It can simultaneously serve as a hitching and warm-up before the main occupation of bodybuilders, for whom it is also important to reduce the presence of subcutaneous fat.
Cardio workouts are necessary to maintain heart health and enhance your metabolism. So, start doing these 10 cardio exercises at home right now. When we say "daily exercise with cardiovascular disease", the likelihood that you will immediately think about entering miles on a treadmill or elliptical. But this should not be so. After all, you should never feel in a box or miss your training.
What if we told you that you can get cardio that will keep you on your feet without even leaving your home? Even better: the stages are split into initial, intermediate and advanced levels, so you can adjust as needed. And movement only with body weight is basically a low impact, which means that you can do it in the comfort of your own living room without worrying about annoying the lower neighbors.
Cardio can be alternated on days with power training, which allows you to achieve several goals in parallel (this, however, takes more time).
Cardio for weight loss should be performed 3 hours after meals or in the morning on an empty stomach
Where did we come up with the moves? You can create your own routine, following our recommendations or try your training at the end of the article. In any case, you will burn fat and increase your cardiovascular endurance-winning victory! Create your own workout: select 3 or 4 hosts from the list below and add them to any workout. Perform the steps between exercises on strength as an active rest or add them to the beginning of the run or another cardio procedure. Do each exercise for 30-60 seconds and complete 2-3 rounds.
Be sure to watch your heartbeat during training. Or do you prefer uncontrolled workload?
Cardio does not mean running. Cardio can be performed without resorting to running - it can be replaced (if you have a pool at home), work on the orbitrek, the rope, a stationary bike or a bicycle, or dancing with energetic music. Do you see how wide the range of cardio loads is?
What is cardio training?
Try our training: skip guesswork and scroll to the end to make a Greenwell training. Stand with the width of the hip joint. Bend from the belt, put your hands on the ground and go forward, keeping your legs straight. When you come to the high board, quickly go back to your feet and stand up.
Leaping to the point of lying down
Do it more difficult: add a push-up when you are in a high-board position. Raise the right knee up when you put your left arm forward and jump from your left foot. Land on the ball of your left foot, then immediately bring your right foot down and repeat on the other side. Stand in the split position with your right foot a step ahead of your left leg and thigh in the square. On the right side, punch up and to the left with scooping motion. Quickly repeat on the other side. Continue to alternate as quickly as possible, keeping free knees and a tight core.
You should definitely follow the caloric content: try to have your body receive fewer calories than you spent on a single exercise. For the sake of simplicity, let's take 1000 calories spent in training. Of these, with food, sports nutrition and other supplements, you need to restore only 800, not more. This will ensure the successful and rapid burning of fat without the use of fat burners.
Halfway switch to the other side. From the high-density position with the core, tighten the left knee in the direction of the right elbow, then the right knee in the direction of the left elbow. Continue to alternate as quickly as possible without hiking on the hips. Make it easier: run your knees straight to your chest, and do not twist.
Stand with the width of the hip joint and run into place, pulling the right knee toward the chest, and then lowering the knee toward the chest. Continue to alternate as quickly as possible. Start with the same split position that you used for uppercuts, with your right foot a step ahead of your left foot. Raise both fists up, holding your elbows in the chest. Punch forward with your left hand, with a slightly rotating torso, like you. Punch as fast as you can half the time, then switch your position and hit the other side.
Be sure to correct your diet, if you are slightly (I emphasize, slightly, so as not to be offended) a full-bodied person.
In the early stages, you are contraindicated in running, because because of excess weight, the load on the knee joints will simply be enormous. So take care of your health and just change your diet. And then you can start running.
What does cardioversion mean and what does it give?
From the high position of the board, with the core tight, jump with your feet, and then jump together. Repeat as soon as possible, trying to maintain the level of the hips. Run to the place, striking with heels to the buttocks. Swing your arms on your side or let them lean on your ass, so that your heels hit your palms. Make sure that the movement is moving away from your hamstrings.
With legs wider than the width of the hip joint, slightly bend your knees, hinging your hips back and holding the core. Stir your legs to the right for 4 steps, then shuffle back to the other side. Stay low and make your legs move as quickly as possible to make the most of this exercise.
The difference between cardio workouts
There are cardio workouts with maximum productivity and with a non-maximal one. So, the maximum productivity manifests itself during the voyage - practically all the muscles of the body are involved, except, probably, only the ear. Also, close to maximum productivity can be running in special shoes and on a special coating (artificial), which allows you to better engage the muscles without harm.
Cardio home workout
From the high position of the board with the core included, slide back and pikes as you raise your right arm to touch the left shin. Return to the top position of the board and repeat on the other side. Move the exercise as quickly as possible, while maintaining a good shape.
This is a classic cardio movement - a great way to warm up or relax between more difficult moves. Start with your feet together, your hands on each side, meshing with the core. Now spread your legs and bring your hands up, slapping from above. Keep your knees bent when you jump your feet with your legs and bring your weapons. Repeat as soon as possible.
Well, to non-maximal productivity you can refer to running on a hard surface in uncomfortable shoes. This will not only give you a discomfort, but it can cause a lot of minor injuries.
Cardio workout at home
Immediately, I note that this training is suitable for both men and women. It is based on the principle of using doublets, trisets, supersets and drop-sets.
The goal here is simple: try to jump as high as possible. Stand with a slight bend in the width of the hip joint and knees. Swing both hands back when you lean a little deeper. Then, when you shake hands forward, jump up, stretching your arms over your head.
Stand with the width of the hip of the legs and a slight bend in the knees. Jump to the right with your right foot, landing lightly on the ball with your right foot and sweeping your left leg over your right leg. Do not put weight on your left foot, if you can help! Immediately jump to the left with your left foot, allowing your right foot to sweep past your left leg.
What it is - you can find out by yourself. Since the majority, I'm sure, do not have a pool at home, then we will start with you running. Some running exercises will be difficult to do on the treadmill, so discard it immediately. Full people can immediately go to the second part, and after the time can be included and the first. Ready to listen? Then let's begin.
Throw back both hands and lean slightly deeper, then turn your arms forward and jump forward as far as possible with both feet, lightly landing on the balls of your feet. Now, as soon as possible, bounce back to the launch site and repeat. Stand with your knees slightly bent and jump up, bringing your knees to your chest and expanding your arms right in front of the chest. Put your hands down when you easily land on the floor.
From a high-density position with a tightly folded core, shift the weight to your left arm, lift your right hand off the ground, then turn to the right and remove your left foot to the right. Press the left foot with your right hand. Repeat on the other side, as quickly as possible.
First part
- Normal running - 5 - 7 minutes.
- Without a break we continue running by stepping steps - 1 minute for each side (only 2 minutes)
- Without a break, running with a high hip raising - 1 minute.
- Jogging - 3 minutes.
- Acceleration - 30 seconds.
- Jogging 1 minute (repeat the fifth and sixth point 3 times).
- Running with high hip lifting - 1 minute.
- Normal running - 3 - 5 minutes.
The total running time is from 19.5 to 23.5 minutes.
If you used to do yoga, you will recognize this as a close chaturanga, but a little faster. Start from the position of the dog down from the hands on the ground, the hips high in the air and feet on the ground to form a triangle shape. In the movement of the liquid, immerse your head on the floor, go to a low push-up position, and then inflate the chest forward and upward to end the dog's ascending position. From there, push the hips to return to their original position.
Cardiovascular at home
From a high flat position with a close-fitting arm, attach the right foot forward to the outside of the right hand, so that you are in a low dropout position. Jump and switch your legs in the air so that you land with your left foot on the outside of your left hand with your right foot straight back.
The second part
- Lifting the dumbbell upwards - 20 - 25 times; Exercise "star" - 1 minute; lifting dumbbell in the sides on the right hands - 20 -25 repetitions.
- Squats - 20 - 25 sit-ups; jumping from the squat 10 - 15 jumps; attacks 10 - 12 (for each leg).
- Horizontal bar - 1 - 1.5 minutes; alternately pulling the knees to the chest from the position of the horizontal bar - 20 for each leg.
- Side panel - 1 - 1.5 minutes for each side; lifting of the pelvis from the position of the side bar - 15 - 20 for each side.
- Bending of hands with dumbbells - 40 repetitions for each hand; extension of hands with dumbbells behind the head - 40 times.
- Twisting - 25 - 30 times; lateral twisting - 25 - 30 times.
- Jumping with a rope - 3 - 5 minutes; sit-ups with dumbbells - 18 - 20 sit-ups.
- Rest between points (note, not exercises, but points) is 1 minute, not more.
For people who want to lose weight at home in front of the TV there is a special course " BUILDING FIGURE BEFORE TELEVISION».
Instead, step with your right foot back, then quickly move your left foot forward. Jump over the invisible rope, remaining on your feet and pushing the balls of your feet. Make quick small movements with wrists, as if you are holding a rope.
Warm-up before training
Stand on your right foot, lifting your left leg and light it. Hop 3 times, then bend over and quickly spread your arms so that you are in a high position on the board with your left foot, still off the ground. Do 3 push-ups, never lower your left foot. Go back and stand to return to the starting position. Repeat for half the time on only one side, then switch sides.
Learn more about the course »»
Conclusion
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To do this, you need a bench or a sturdy chair. Place the right foot on the bench and, using the buttocks, press up so that the right leg is straight, and the left foot is off the ground. Slowly lower, allowing the left foot, and then the right foot down to the ground. Repeat, focusing on using only your right buttocks.
This is a movement that we love to hate. Stand with the width of the hip and fit tightly to the body. Jump, then immediately fall to the floor, putting your hands on the ground and shooting your legs, so that you are in a high position on the board. Quickly jump your legs back into your arms and, in one move, get up and jump to complete 1 rep.
One of the best ways to lose weight is cardio training to burn fat. It's not for nothing that training in the gym, performed with the goal of losing weight, begins with intense cardio, they also end.
What is cardio training?
Cardio training (it's also training for the heart) - it's aerobic exercise at home, in the gym, on the street and anywhere. Even swimming without holding your breath is considered a cardio workout.
Briefly about the effectiveness of aerobic workouts at home
Stand on your right foot, lift your left foot off the ground and fasten the core. Go forward 3 - 5 times, every time you land on the ball of the foot. Switch your legs and go back to start. Make it more difficult: jump in the box: forward, side, back, side, then switch directions before jumping from the other side.
Start in a position with a low fall right foot forward, left foot back, and fingertips touch the ground for balance. In one smooth motion, put your left foot forward and, when you stand on your right foot, continue lifting your left knee to your chest and jumping onto your right foot. Land slightly on your right foot and immediately slide your left foot behind you to return to its original position. Repeat for half the time, then switch to the other side.
Cardio helps burn a lot of fat without exercisers. This type of exercise involves dynamic exercises, in which the muscles of the legs, arms, whole body contract.
The task of training for the heart is to disperse our natural "motor" to a frequency of 120-140 beats per minute, to saturate the body with oxygen, to deliver all the necessary nutrients to each cell. With this rhythm, the most efficient burning of fat occurs.
Only face up on the back, the navel reached for the spine. You can slide with both hands under the lower back curve for additional support. Using your core, lift both feet 3-4 inches from the ground and lift your legs up and down a few inches, holding the core all over. If you feel discomfort in your lower back, skip this exercise.
Cardio weight loss exercises
Start in a sitting position with legs protruding in front of you and bent to 90 degrees angles. Lean back when you raise your right leg, bending your right knee and applying the left elbow to the right knee, pulling the tilt, when you twist the upper torso to the right. Go back to the starting position and repeat on the other side.
Thus, a complex of cardio exercises is a training aimed at increasing the heart rate to a certain level.
The benefit of this occupation is enormous:
- mood increases;
- cerebral activity improves, the headache disappears;
- exercise cardiovascular and respiratory systems (gradually, rather than from a one-off episodic occupation);
- normalizes blood pressure;
- cardio requires a lot of energy, and therefore, causes the fat to be burned;
- the sleep is normalized, there is a soothing effect on the nervous system.
You see how much aerobic exercise is beneficial for our body. We recommend using them several times a week not only for losing weight, but also for the overall muscle tone of the body, respiratory and cardiovascular system. Do not forget that this is an excellent prevention of strokes, heart attacks, colds, pneumonia and many other troubles!
As already mentioned, another name cardio - dynamic exercises. And the name means that you increase the heart rate due to movement. You move, the muscles work, the heart accelerates.
Cardio weight loss exercises
Since with the rhythm of the heart at 120-140 beats per minute catabolism begins, then for fat burning at home or in the gym absolutely any cardio load is suitable. And the longer it will be (at least 20 minutes), the more calories you will burn and burn excess fat faster.
Note that 140 strokes do not need to be kept throughout the entire workout. The aerobic load for burning fat can last 30, 40 or more minutes. Of these, 5-7 minutes can drive the heart to 140. Cruising cardiac speed - 120-125 beats per minute.
Aerobic exercise for fat burning got its name because they do not drive cells into anaerobic conditions. The process of generating energy from glucose occurs in the presence of oxygen, not reaching the anaerobic threshold.
If you accelerate and apply interval cardio, then this threshold will be reached. It is believed that this type of training is more effective, but it implies many nuances.
Interval training is designed for healthy people. Anyone who suffers from hypertension of varying degrees, rhythm disturbance, cardiopulmonary insufficiency and other pathologies, runs the risk of damaging himself. But in such cases, classical training with a heartbeat of 120-140 beats per minute is safe.
Run
Running is both cardio exercises for weight loss, and a general health event. At home, you can practice running on the spot. Believe me, it's very boring, so it's better to go outside. And if you are too lazy to do this, you can buy a simple treadmill and run a run at home.
Aerobic training can be done 3-5 times a week for 40-50 minutes. Running is better and safer than jogging.
Walking
If it is difficult for you to run (it happens, for example, with flat feet),. Walk on the street, in the parks, the forest. You can walk on the same treadmill that you bought.
Running is more effective than walking. But when you can not run, it's better to walk than to sit at home. Effective walking fast pace in the evenings in places where the air is not contaminated with exhaust fumes.
For the elderly, even an accelerated step is quite a heavy load. Therefore, walking for them is the best cardio for burning fat. You can take a stick (even necessary) and do it. And dogs have something to fight off, and their hands will not remain without work!
A bike
Dynamic exercises can be performed on a bicycle. When you twist the pedals, the cyclic loading on the legs makes your heart work at a frequency of 120-140 beats per minute. Than you do not have cardio?
Cardio workouts at home can be practiced on an exercise bike. It's even more convenient than running. For running you can find dozens of excuses. But from cycling there are already few excuses. Flat-footedness? Here it does not matter. Is it hard for you to stand or walk? You are sitting in the cycling chair. Have you eaten recently, and it is advisable to sit without shaking? On the stationary bike there will be no shaking! It's time to pedal!
If you'll pedal daily for an hour, your weight will begin to drop before your eyes. Check yourself. The main thing is, do not overeat, for then to see the result, you have to pedal for 10 hours a day.
Exercise at home is good on the bike. And yet it is better to ride a bike outdoors. This is much more interesting: the landscapes are constantly changing, the wind blows in the face, the road may not be even, there are small springboards. This is great!
Skiing
In the winter, running is not the most convenient exercise. It's cold, a lot of snow. More discomfort is brought by the snow in which your feet fail. If there are no cleared treadmills nearby, then it will not work. Another disadvantage is the increased risk of tucking a leg. One careless step, and the leg failed.
Another thing is skiing: there is a ski track. It will certainly be, because ski fans and without you missing. Just put on your skis and ride! The choice of skis must be approached responsibly, this is a whole science. But our article is not about that.
For a greater variety of cardio exercises, get into the snow time on skis once a week, for example, on Sundays. When you are confident to stand on skis, you can run for one workout of 10 km. By the time it will take about an hour, and the emotions of the positive will be the sea. Do not forget to bring tea with sugar. It can be drunk after a ski jog to restore blood glucose levels.
Ellipsoid and stepper
Training at home will be more fun with the availability of any simulators. You can, of course, do, lying on the floor or sofa. You can run on the spot. But it's unlikely you'll like it.
Therefore, a great lesson for losing weight is doing exercises on an ellipsoid or stepper. Both options help to lose fat.
Cardio exercises at home make it more comfortable than outside the home. First, you do not need to go anywhere. Secondly, the weather can not stop you. The only obstacle for you is laziness. If you can not overcome it, no one will help you.
On an ellipsoid it is enough to walk intensely for an hour 3-4 times a week. The stepper is exactly the same.
To burn fat at home, you do not need to exercise on a full stomach.
Other home cardio options
Try to sit down 50 times. You are out of breath, your feet will petrify. Than you do not have a cardio at home?
Aerobic load at home can look like anything. The main thing is that you move. Want - dance. The main thing is that the movements are rhythmic, cyclical and continuous. Then you will get the desired effect.
Exercises from aerobics are also cardio loads. Various rhythmic movements to music for 40-60 minutes will help you lose weight.
Cardio home training should not be the only type of your physical activity. You need to breathe fresh air. At least several times a week, hold cardio in the parks, woods. You can practice physical exercises in the city, but early in the morning, until the air was filled with exhaust gases and dust.
How and how much to do
The program for cardio load is simple: several times a week (3-5), perform cardio for 40-60 minutes. If winter has come, add skiing once a week. If there is no snow, run regularly or ride a bicycle.
Cycling is good because you can go for a long ride. Usually a bike ride is not limited to an hour. Those who went by bike know perfectly well that you can ride for 3-4 hours. That's really burning calories, reducing your weight.
It is not necessary to make a program here, it is quite simple. So just enjoy the cardio!
Features of nutrition
No cardio will save you if you do not follow your diet. The main principle of losing weight is a lack of calories. If you eat more than your body needs, you will get fat. If you eat just as much as you need - your weight will not change. And only with a shortage of calories, your fat reserves will become depleted. In our case, this is what we want to achieve.
Cut yourself in carbohydrates. Add more protein to the diet. Carbohydrates, which are left, eat in the morning. As for fats, opinions are divided, but it is definitely not recommended fried in sunflower oil, butter, cream, fatty meat. An exception is the fish, which must be eaten at least once a week to compensate for the body's need for certain fatty acids.
Interval training
One of the best exercises for losing weight is interval training. Almost every exercise of the above can be done at the maximum rate (except for skis, if you have insufficient level of ski training). Even on a bicycle, you can go to the hill, maximally investing in the pedals.
The essence of interval training is this. For example, you decided to give an exercise bike. It is necessary to find a hill, so that about a minute you can go with the load. If you have a mountain bike, you should turn on the lowered gear to drive as hard as possible.
First you warm up for about 10 minutes, skating and enjoying the scenery. Then drive up to the hill and start pressing on the pedals. Your task is to squeeze the maximum out of your bike within 30-60 seconds. Next, regain your breath, go down from the hill, ride around this place. Repeat the lift 4-5 times. This is enough for one workout.
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