As summer begins, the days are getting longer and the weather is getting better the perfect me to get in shape. As we age, our body metabolism can slow down which means we need to exercise more to maintain our ideal weight. Aging is also associated with muscle loss, which can limit our activities and make us more prone to falls.
Fortunately, exercise can help. The CDC recommends at least 150 min. of aerobic exercise per week to reap its many health benefits, including preventing disease, improving sleep, increasing strength, and maintaining a healthy weight. Compound exercise, which work multiple muscle groups at once, are one of the most effective ways to lose weight quickly. Below you will find cardio workout to lose 3kg weight in just 7 days exercise for beginners at home.
Here we explain how to do them:
1. Run over the site
Stand in a space with space and slowly begin to simulate running.
Try to lift your knees as high as you can and synchronize them with your arms.
Increase the speed little by little; dose it, don’t overdo it.
Do this exercise for 60 seconds.
2. Towel chair twists
For this exercise you will need a chair and a towel.
Sit with your back straight and your arms outstretched, holding each end of the towel in your palms, squeeze your core, and twist from side to side while concentrating your strength on your abs.
Complete 20 spins over 3 sets.
3. Box jumps
Get a box that is a height that you feel comfortable jumping into.
Stand in front of him with your feet together, brace your core, and jump on top of him. You must contract the abdomen in each jump to strengthen the belly area.
Jump back to the starting position.
Do 10 reps in 3 sets.
4. Mountain climbers
For this exercise, you have to get into a high plank position.
Continue to bring your left knee to your chest, then bring it back to the starting position and then do the same thing but with your right knee to your chest, replicating the look of a climbing motion.
Count up to 30 movements between the two legs.
5. Jump Plank
Get into plank position. With the body completely straight, stretched and contracted, and leaning on the ground with the forearms.
Begin to make small jumps by opening and closing your legs and keeping your belly contracted.
Do 10 reps for 3 sets.
For this exercise, you have to get into a high plank position.
Continue to bring your left knee to your chest, then bring it back to the starting position and then do the same thing but with your right knee to your chest, replicating the look of a climbing motion.
Count up to 30 movements between the two legs.
6. Crossed Bicycle Crunches
Lie on a flat surface, place your hands on the sides of your head.
He raises one of the legs contracting the belly and touches the knee with the opposite elbow, stretch and do the same with the other. Complete 20 reps for 3 sets.
7. Plank hip twist
Get into a plank position with your forearms flat on the floor.
From a plank position, twist your body to one side, bringing your hips close to the ground.
Return to the starting position and do the twist on the other side. That’s a repeat.
Repeat this exercise 10 times.
