Cardio exercises are very effective for burning fat, building muscle, losing weight, and strengthening the heart and lungs. You also do not need to bother going to the fitness center or gym, because you can do cardio at home, even without expensive equipment.
Cardio training is a type of exercise that can make your heartbeat go faster. As a result, breathing becomes faster and deeper, blood vessels become wider, and more oxygen is carried throughout the body. In addition, the body will also release natural painkillers called endorphins. If routinely done, cardio exercise can also be one way to shrink the stomach naturally.
Cardio exercises can easily be done at home. Of course, do not forget to precede the heating movement and closed with a cooling motion.
Warm-Up Movement Before Cardio Exercise
Before doing the core cardio exercises, you need to do the warm-up for at least 6 minutes. This is useful for preventing injury and making your training more effective. The following movements:
- Begin to warm up on cardio training by walking in place, then step forward and back, for 3 minutes. Don't forget to swing your hands in tune with your footsteps.
- Clench your palms and straighten your arms forward. Then place the heel of the right foot forward and stick it to the floor. Alternately, change the position of each leg 30 times in 60 seconds.
- Position the body to stand up straight. Lift your right knee to a 90 degree angle and touch with your left hand. Then replace the position with the left foot and right hand. Perform this movement 20 times each in 30 seconds.
- After that, walk in place while turning your shoulders back and forth 5 times each.
- Finally, stand tall with legs slightly apart and straighten your arms forward. Then bend and straighten the knee 10 times.
Cardio Exercise Core Movement
There are many core cardio exercises that you can do at home for 10 minutes, namely rocket jump, star jump, squat, and burpees. The following movements:
- Stand straight with your legs hip-width apart. Bend your knees and place your palms on the front. Then jump in and raise your arms straight up to your head. Repeat 15-24 times.
- Bend your knees slightly and place your arms at your sides. Then jump with your arms and legs stretched to the side. Repeat 15-24 times.
- Stand straight and straighten your arms forward. Then bend your knees to form a 90 degree angle, and push your buttocks back as if to be seated. Keep your back straight and your knees do not move forward beyond the tip of the foot.
- Stand straight then move to a squatting position with your palms touching the floor. Throw your legs back to form your body position like you would do a push up. Jump again forward until the body position squats back with the palm of the hand still pressed to the floor. Finally, jump until the body is back up and arms straightened up. Repeat this movement about 15-20 times.
For those of you who are beginners in doing cardio training, you can do it gradually. Start with a short duration of about 15 minutes, then increase it to 20 minutes the following week. After the body is accustomed to, you can increase the duration of cardio training to 30 minutes.
Cooling Movement After Cardio Exercise
Cooling movements also need to be done, to gradually relax the body. The movements, which are carried out for 5 minutes after this core movement, are also useful for increasing the flexibility of the body.
- For cooling down or cooling down in cardio exercises, lay your body on the floor and bend your knees toward your chest. Then place your right ankle on the left thigh, intertwine both hands behind the left thigh, and pull towards the chest. Repeat on the other leg. Do the other leg.
- Lay your body on the floor, lift your right leg straight up, and bend your left knee with your left foot flat on the floor. Then pull your entire right leg towards your body with both hands placed on your back thigh. Repeat with the other leg.
- Sit with your feet in contact (like a cross-legged position). Then hold your ankles while lowering your knees sideways to the floor as flat as possible.
- Lie on your side and support your head with your hands. Grasp one of the instep and pull it back until the heel touches the buttocks. Repeat on the other leg.
- Hold each position above, each for 10-15 seconds.
If you are bored with the same cardio exercises, there are many other types of cardio you can do. Starting from up and down stairs, jumping rope, walking, hiking, biking, to swimming. Come on, make it a habit to exercise regularly for the health of our heart and body.
Komentar
Posting Komentar