Then you need to start all over again. Alternate the exercises as follows: 10 minutes – running, 2 minutes – running with the knees in front of you, 2 minutes – running with the lap, 2 minutes – jumping.
Cardio exercises (aerobic) are exercises during which energy is consumed from the breakdown of carbohydrates and fats. It should be noted that primarily during aerobic exercise, the body will use carbohydrates, namely glucose, which has accumulated in the muscles. In order for him to start consuming fats and starting the process of losing weight, cardio training should last at least half an hour. The optimal time is hours.
Often, when a person is engaged in fitness at home, he has a problem with how to conduct cardio training, because often there is no treadmill or stepper at home. And there is not always money to buy them. Although, it should be noted that this is not necessary at all, since cardio without loss for the result can be done without sports equipment.
Running and jumping
To “load” your body with cardio load at home, you can use running and jumping. Everything is very simple: start your workout by running on the spot. At the same time, do not forget to work with your hands and monitor your breathing. Next, start running with your knees raised. After some time, change this type of running to running with an overlap. At the end of the set, jump in place.
Rigging point-blank is an excellent workout not only for the legs and buttocks, but also for the abdominal muscles. It is worth noting that jumping should be combined with running in place: 10 minutes of running – a set of jumps, 10 minutes of running – a set of jumps, and so on.
To perform the exercise, stand up straight, then completely sit down on the “1” account, put your hands on the floor in front of you, on the “3” account jump to the bar, on the “4” account return to the full squat position, on the “ 5 ”jump to a standing position. For 1 set you need to do 10 jumps. Within one workout, you need to complete 3-4 sets.
Kicking is also an affordable and very effective type of cardio training. You can perform strikes forward and to the side. It is best to alternate directions so that in addition to aerobic exercise, all areas of the biceps of the thigh and buttocks are worked out.
To perform kicks, stand straight, legs slightly wider than shoulders, knees slightly bent. For the convenience of the exercise, it is recommended to bend the arms at the elbows, and collect the hands into fists and place them just above the chest level. As you exhale, start kicking. To ease your task, imagine that you beat one of your offenders. Please note that when performing strokes, the heel should be directed upward as much as possible, and knees should not be fully extended.
Caodiotraining must be done in sneakers, not barefoot. During barefoot aerobic exercise, there is a high risk of joint damage.