Health

8 easy but effective cardio exercises – VnExpress


Regular cardio practice brings many health benefits, helping to keep the body slim and toned.

Cardio (cardiovascular) is a specialized exercise for the heart, popular around the world. This type of exercise mainly increases and controls the heart rate, enhances metabolism, burns fat and supports blood circulation.

Cardio exercises always require muscle groups to move continuously for a certain amount of time, increasing the heart rate by 50-70% compared to normal. Therefore, this type of exercise will quickly burn a large number of calories.

Here are 8 easy but effective cardio exercises:

Jumping jacks

The jumping jacks exercise stimulates muscle groups in the lower body such as the calves, thighs, ankles, hips, and buttocks.

Start in a standing position, keeping your feet close together. Do a jump, spread your feet shoulder-width apart. Hands raised overhead. Jump and bring your legs and arms back to the starting position.

Perform 3 rounds, each round 12 – 15 jumps.

Jumping jacks stimulate muscle groups in the lower body. Image: Shutterstock

Burpees

Burpees are exercises that combine many movements that stimulate activity in the abdominal muscles, thighs, arms, shoulders, and hamstrings. Thereby, the practitioner can increase endurance, support the process of building muscle and burning fat.

Start with your feet shoulder-width apart. Squat down, put your hands on your hands and then bounce your legs back like a push-up. Bring your legs together like a squat, creating momentum to jump up as high as possible.

Return to starting position, do 10-12 reps/set, do about 3 sets.

Burpees are endurance exercises.  Photo: Shutterstock

Burpees are endurance exercises. Image: Shutterstock

Plank

Plank is a very good exercise to reduce excess fat, especially belly fat. Because the movements will focus on core muscle groups such as transverse abdominal muscles, abdominal obliques, straight abs and glutes.

Start in a prone position with your hands shoulder-width apart and on the floor, back and neck straight. Squeeze your abs and raise your feet to touch the floor, keeping your hips lower than your back. Breathe evenly, and at the same time hold the position fixed for about 10 seconds. Slowly lower your arms so that your body touches the floor. Once you get used to it, you can increase the time to 30 seconds – 60 seconds.

Plank is an exercise that focuses on core muscle groups.  Photo: Shutterstock

Plank is an exercise that focuses on core muscle groups. Image: Shutterstock

Push-up

This exercise will help you develop chest muscles, triceps, back muscles, and core muscles.

Start in a prone position with your hands on the floor, making sure your back, hips, and head form a straight line. Bend your elbows, lower your chest close to the floor and inhale deeply; Note that elbows should not be as high as shoulders. Straighten your arms and raise your chest to the original position. Perform 3 sets, about 10-12 times/set.

Squats

Squat exercises help strengthen muscles, ligaments, tendons effectively and long term. In addition, this exercise also helps to improve flexibility of the body, thereby reducing the risk of injury.

Start with your feet wider than shoulder-width apart, toes pointed slightly to the sides. Take a breath and then slowly lower your weight toward your buttocks. Remember to keep your back straight until your buttocks and thighs are parallel to the floor. Tighten your abdominal muscles. Breathe evenly when standing up.

Squats help strengthen muscles.  Photo: Shutterstock

Squats help strengthen muscles. Image: Shutterstock

Pull up bar

Pull up barbell is an exercise that helps develop shoulder and back muscles extremely effectively.

Start by holding the bar with both hands. Extend your arms just enough wider than your shoulders. Take a deep breath and then use your shoulder muscles and hands to lift your lower body so that your chin is level with the bar. Exhale and then slowly lower your body back to the starting position. Perform about 3 sets, 8-10 times/set.

Lunge

Lunges help develop the quadriceps, hamstrings and glutes. In addition, this exercise also helps to increase balance and limit injury.

Start in a standing position, feet hip-width apart. Toes point in the direction of the knee. Both hands can be relaxed along the body or on the hips. Step your left foot forward 60cm – 90cm so that your calf and left knee make a 90° angle. Heel should be raised on tiptoe so that the toe is in contact with the floor, the knee should not touch the floor. Squeeze your abs to keep your balance.

Return to an upright position, then bring your right foot forward, and repeat step 2.

Lunges help develop the quadriceps, hamstrings and glutes.  Photo: Shutterstock

Lunges help develop the quadriceps, hamstrings and glutes. Image: Shutterstock

Climb the mountain

Climbing exercise requires the participation of many muscle groups (central muscles, hips, buttocks and abdomen) so it will consume a large amount of calories, very useful for people who want to lose weight.

Start in a high plank position, making sure to evenly distribute your weight across your hands and toes. Hands shoulder-width apart, back straight, abs tight, head kept straight. Bend your right knee toward your chest as much as you can. Switch legs, extend right leg, bend left knee toward chest. Lower your hips, doing a knee extension as quickly as possible.

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