If you want to take an aerobics program at home, try the 10 quick aerobic exercises described here.
You may not be able to do these exercises every day, but you will have to try it every time the opportunity arises. Some, like the star jump, is quite demanding, but there are also simple bends and strides that you should be able to incorporate into your daily routine.
Exercises
- On-site race
Run on the spot raising your knees to the height of your waist.
Harden the belly and take care to land on your toes.
Run continuously for 30 seconds.
- Facial support with projections of the legs behind (burpee)
Crouch down on your toes, hands on the floor extended to a little more than the width of your shoulders.
Harden your belly and keep your back straight.
Send your feet back to extend your legs to find yourself in a push-up position.
Bring your legs back in a squat position and stand up.
Repeat continuously for 30 seconds.
- The bridge
Lie on your backs, with your legs bent and your feet flat on the carpet.
Place your hands flat on the floor next to your body.
Exhale at the same time as you use your abdominal muscles to push your buttocks over the carpet, straightening your body.
Inhale while descending.
Repeat continuously for 30 seconds.
- The pear-ball
Bend your arms 90 degrees and hold them in front of you at the chest.
Make circles with your arms continuously for 15 seconds.
Change direction and circle again for 15 seconds.
- Star jump
Crouch down, then jump to the ceiling.
As you jump, open your legs wide and raise your arms to form a star with your body.
Return to squatting position while landing, then get ready to jump again.
Repeat continuously for 30 seconds.
- No side
Stand with your feet next to each other with your hands at your waist and your back straight.
Take a step aside with your right foot, and follow with your left foot, so you can join them both.
Back to the side with your left foot and follow with your right foot.
Alternate the foot that starts the movement with each new repetition.
Repeat continuously for 30 seconds.
- Slots
Stand with your feet together.
Inhale and take a big step forward.
As your foot touches the ground, bend your knee and lower your body until your leg is at a 90-degree angle.
Exhale and return to your initial position.
Alternate legs continuously for 30 seconds.
- Jump from the side
Stand with your feet together.
Imagine a straight line from the ground in front of you.
Feet together and knees slightly bent, jump from side to side of the line.
Repeat continuously for 30 seconds.
- Pumps on wall
Stand in front of a wall, at arm's length from it.
Place your palms flat on the wall at shoulder height and slightly wider than these.
Inhale as you bend your arms, leaning your body towards the wall.
Harden your belly and keep your back straight.
Exhale as you push to return to the original position.
Repeat continuously for 30 seconds.
- Cross jump
Stand with your feet together.
Imagine standing in the center of a cross with a line extending in front of and behind you, and another passing from your right to your left.
With your feet stuck and your knees slightly bent, jump forward along the imaginary line and then go back to the center of the stitch.
Repeat the movement backward and back to the center.
Go to the right and go back to the center then do the same by going to the left.
Repeat this pattern continuously for 30 seconds.
Integrate some or all of these exercises into your daily exercise routine to add a little variety and boost your health.!
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