Weight loss is a global topic, and it's probably the hardest for stay-at-home men and women to lose weight, since how can they exercise while staying at home all day? Today, I'll introduce some ways to lose weight at home.
I. What is aerobic exercise?
Aerobic exercise involves maintaining sufficient breathing while exercising to consume oxygen in the body. Common aerobic exercises for weight loss include walking, jogging, cycling, and swimming. Today, we'll introduce a set of aerobic exercises for weight loss that can burn fat without leaving home—even lazy people can do it easily!
Lipids circulate in our blood. If they combine with oxygen and are fully burned before being converted into body fat, obesity can be avoided. If they have already been converted into body fat, they will be burned again during the next blood lipid burning cycle.
II. The weight loss benefits of aerobic exercise
The benefit of aerobic exercise is that it allows you to inhale more oxygen during exercise, which in turn allows lipids and body fat in the blood to combine with it, accelerating the burning effect.
Therefore, to burn fat more efficiently, you must inhale more oxygen. However, if you don't maintain smooth breathing during exercise, or even unconsciously hold your breath, continuing to exercise in this state will prevent fat burning.
Additionally, fat begins to burn 20 minutes after exercise begins. People who don't usually exercise can try starting with 15 minutes and gradually increasing to 30 minutes. After 30 minutes, the intensity of the exercise should be increased, but it should be based on individual physical condition. Don't force yourself to do exercises that are too difficult.
Aerobic exercise 1
1. First, step forward and backward into a lunge position, with the back knee slightly bent and the ball of the foot on the ground. Keep your upper body straight, holding dumbbells in both hands with your arms hanging naturally at your sides.
2. Then lower your hips, apply force to your legs and press down, making sure your front knee doesn't extend past your toes, and your thigh and calf form a 90-degree angle. Press your back knee down as much as possible, but don't let it touch the ground, and keep your upper body straight.
Aerobic exercise for weight loss 2
1. Stand with your feet shoulder-width apart, toes pointing outwards, legs straight, abdomen tucked in, chest out. Bend your arms and hold the long-handled umbrella horizontally at shoulder height.
2. Keeping your upper body in the same position, begin to bend your knees forward and lower your upper body until your thighs are parallel to the ground.
Aerobic exercise three
Open your legs slightly wider than shoulder-width apart (5-10 cm), with your feet pointing outwards in a V-shape. Let your arms hang naturally with your hands clenched into fists. Begin to sit down, keeping your thighs parallel to the ground and your upper body upright.
Aerobic exercise four
1. Stand with your legs apart, upper body straight, arms outstretched, and hold the top and bottom of the long-handled umbrella from behind.
2. Then bend both knees outwards, with the soles of your feet facing outwards, your thighs parallel to the ground, and keep your hands in the position of an umbrella, resting between your hips and waist.
Aerobic exercise five
Stand with your legs apart, feet pointing forward and forming a straight line. Hold your thighs with both hands. Begin to bend your knees and lift your thigh muscles upward with your hands.
Aerobic exercise six
1. Spread your legs apart, feet pointing outwards, straighten your body, relax your shoulders, and bend your arms with your hands on your hips.
2. Lower your hips, bend your knees until your thighs are parallel to the ground, keep your upper body straight, and be careful not to exert force on your shoulders.
