6 perfect cardio exercises to burn maximum calories at home
Nothing beats a cardio session to burn calories and sculpt the body of your dreams in no time. Here are the best exercises from the trainer.
"Cardio exercises" What exactly does that mean? "The so-called "cardio" bodybuilding exercises are generally characterized by intensity and speed," answers Blanche von Engelbrechten, sports coach. Often these are impact exercises - which include a small jump, for example. The expert defines "We are approaching HIIT".
“Cardio” exercises have the peculiarity of increasing the heart rate: “These exercises are beneficial on many levels, as the athletic trainer explains. First, they strengthen the heart, strengthen the arteries, and prevent cardiovascular disease; then they allow you to burn a lot of calories (in fact) To burn fat; Finally, because it produces endorphins, it fights depression, especially seasonal depression.
Cardio exercises: a coach's advice to get started
" If you are new to cardio, it is better to be accompanied by a sports coach: in this way, you will not hurt yourself, you will learn to position yourself well to perform the exercises safely, and you will take the habit of warming up and stretching ... "
“If you feel sharp and sudden pain while performing the exercise, stop immediately, and do not get too excited!”
Do exercises by repeating the same exercises several times; in addition, one to two times a week, treat yourself to a session (45 minutes - 1 hour) of cardio - running, skipping rope, swimming, elliptical trainer, and stepping. ."
Any final advice? "Cardio is easiest to do to the music!" So put together a super motivating playlist...
Cardio exercises: in practice, how do you do it?
Starting position: stand, arms along the body, back straight, feet apart. In a small jump, raise your arms vertically above your head and spread your legs wide, your feet still parallel. Do 30 seconds of effort, 15 seconds of recovery.
If you have pain in your knees and/or lower back (lower back)...keep the same starting position but don't make the small jump: raise your arms vertically above your head and open one leg wide (remember to switch between left and right legs). Keep up the momentum! Do 30 seconds of effort, 15 seconds of recovery.
Starting position: place yourself on a wooden plank, i.e. lying on your stomach, resting your hands shoulder width apart, arms extended vertically, back along the neck, buttocks and heels. Bring one knee under the chest and then return your leg to the starting position. Repeat with the other knee and alternate. Attention, the exercise should be rhythmic! Do 30 seconds of effort, 15 seconds of recovery.
If your wrist is fragile ... slightly modify the starting position: stand on your forearms, shoulder width apart. Bring one knee and then the other under the chest, but gently, controlling your movement well. Do 30 seconds of effort, 15 seconds of recovery.
Starting position: Stand with your feet more than shoulder width apart, toes pointing out. Lower your buttocks back and down while raising your outstretched arms horizontally. Return to the initial position quickly by making a small jump.
If you have pain in your knees and/or lower back (lower back)... keep the same starting position but remove the small jump when you come back up. Instead, stand on your tiptoes. Maintain a certain dynamic but be careful to perform the gesture well.