¡Un plan de acondicionamiento físico apropiado para el hogar que puede ayudarlo a quemar 0.5kg más de grasa!
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More and more people are in to fitness nowadays. It not only makes our body stronger, but also releases our pressure from work and life.In terms of exercising place, home is a good option apart from gyms.Here we would like to share a set of appropriate home fitness plan with you.
According to your own training intensity level, repeat the whole excercises 1~5 cycles. The key is to get each movement up to standard even if you do it slowly. Details of the excercises are as follow:
Excercise 1 Single foot jump - left and right foot each jumps 10~20times.
Exercise 2 Split squat - left and right each 10~20 times.
Exercise 3 Hip lifting supported with arms– 10~20 times
Excercise 4 Bobbi jump – 8~15 times
Exercise 5 lying on your back and cross touch your knee with your elbow – left and right each 10~20 times
Exercise 6 Lying on your side and making circle movement with your foot – left and right foot each 10~20 times.
Exercise 7 Dog bird – Left and right each 10~20 times.
Exercise 8 Lying prostrate and lift your feet and head – 10~20 times
After anaerobit training, it is suggested that you do 3~5 times 30min aerobic traing each week and keep your hear rate within the target scope each time, thus you could burn extra 90~1500 claories.
You need to get your heart rate increased to 75~85% of your maximum each time. Try to change your exercise ways, e.g.:riding bicycles, jogging, brisk walking, jump aerobics, or skiing are all fine.In a word, it’s better to try some new ways of excercise for aerobic training each time.