Cardio exercise is very effective for burning fat, building muscle, losing weight, and strengthening the heart and lungs. You don't even have to bother going to the fitness center or gym, because you can do cardio exercise alone at home, even without equipment expensive one.
Cardio is a type of exercise that can make your heart beat faster. As a result, the breath becomes faster and deeper, the blood vessels become wider, and more oxygen is carried throughout the body. In addition, the body will also release natural painkillers called endorphins. If you do it regularly, cardio exercise can also be a way to naturally shrink your stomach.
Cardio exercises you can easily do yourself at home. Of course, don't forget to start with a warm-up movement and close with a cooling motion.
Warm Up Movement Before Cardio Exercise
Before doing the core exercises for cardio, you need to warm up for at least 6 minutes. This is useful for preventing injury and making your workout more effective. Here's the move:
- Start warming up on a cardio workout by walking in place, then stepping forwards and backwards, for 3 minutes. Don't forget to swing your arms in rhythm with your footsteps.
- Clench your palms and straighten your arms in front of you. Then place the heel of your right foot forward and against the floor. Alternately, change the position of each leg 30 times in 60 seconds.
- Position the body so that it stands straight. Lift your right knee to a 90 degree angle and touch it with your left palm. Then change positions with your left foot and right hand. Do this movement each 20 times in 30 seconds.
- After that, walk in place while rotating your shoulders back and forth 5 times each.
- Finally, stand straight with your legs slightly apart and your arms straight out in front of you. Then bend and straighten your knees 10 times.
Cardio Exercise Core Movement
There are many core cardio exercises you can do at home for 10 minutes, namely rocket jump, star jump, squat, and burpees. Here's the move:
- Stand straight with your feet waist-width apart. Bend your knees and place your palms in front of you. Then jump up and raise your arms straight above your head. Repeat 15-24 times.
- Bend your knees slightly and place your arms by your sides. Then jump with your arms and legs stretched out to the sides. Repeat 15-24 times.
- Stand straight and straighten your arms in front of you. Then bend your knees until they form a 90-degree angle, and push your buttocks back as if you were going to sit down. Try to keep your back straight and your knees don't come forward beyond the tips of your feet.
- Stand up straight then switch to a squat position with your palms touching the floor. Throw your legs back to form a body position like you want to make a movement push ups. Jump forward again until the body position is back into a squat with your palms still on the floor. Finally, jump until the body is back on its feet and arms are straightened up. Repeat this movement about 15-20 times.
For those of you who are beginners in doing cardio exercises, you can do it gradually. Start with a short duration of about 15 minutes, then increase to 20 minutes the following week. Once your body gets used to it, you can increase the duration of your cardio workout to 30 minutes.
Cooldown After Cardio Workout
Cooling movements also need to be done, to relax the body gradually. Movements performed for 5 minutes after this core movement, are also useful for increasing body flexibility.
- For cooling motion or cooling down For a cardio workout, lie flat on the floor and bend your knees toward your chest. Then place your right ankle on top of your left thigh, interlace your hands behind your left thigh, and pull it toward your chest. Repeat on the other leg. Do it on the other leg.
- Lie down on the floor, lift your right leg straight up, and bend your left knee with the sole of your left foot on the floor. Then pull the entire right leg toward your body with both hands placed on the hamstrings. Repeat with the other leg.
- Sit with your feet touching each other (like a cross-legged position). Then grab your ankles while lowering your knees sideways to the floor as flat as possible.
- Lie on your side and support your head with your hands. Grasp the instep of one leg and pull it back until the heel touches the buttocks. Repeat on the other leg.
- Hold each position above, each for 10-15 seconds.
If you are bored with the same cardio exercises, there are many other types of cardio that you can do. Starting from going up and down stairs, jumping rope, walking, hiking, cycling, to swimming. Come onMake it a habit to exercise regularly for the health of our hearts and bodies.
