burn it up 10 tips to improve cardiovascular training
Standing in the gym, you ask: What is the most grueling workout that targets all parts of the body at once? Fitness veterans will definitely tell you it's cardio training. Not only can it help you burn fat and increase muscle strength, but it can also make you fall in love with this most grueling workout as you collapse to the ground in relief!
You should know that running, swimming, and jumping rope can all help you improve your cardio training. But if you want better training results, you need a particularly grueling workout that will make you sweat profusely immediately after finishing. With 10 moves, push your body to the limit and follow this session from Codoon Academy,following the video (click ↓) to train (watch ↓)and sweat profusely, saying hi to a better version of yourself~
To the men reading this, don't be stingy with your data; share it with the woman you love by moving your thumb.~
(Click the image ↑↑↑ to watch the video, it's recommendedtoview it underWiFi!)
This course aims to improve the trainee's cardio function, preparing them for other higher-intensity training. It benefits cardiovascular health, burns fat, helps build muscle, and relieves stress.
Beginner level, suitable for people with zero foundation.
Time:5—10 minutes
Training Goal: Cardio Training
Warm-up:Dynamic Warm-up
Training:
·Leg Kicks 15*2/side
Tips:1. Try to keep your body upright, supporting leg straight
·Lunge Kicks 20”
Tips:1. Ensure your center of gravity is between both legs when squatting
2. Knees should align with toes
·In-place Crawling 30”
Tips:1. Try to keep your heels on the ground when standing up from crawling
2. Keep your body parallel to the ground when supporting
·Plank Step Jumps 20”
Tips:1. Keep your body in a plank position when supporting
2. Knees should align with toes when jumping
·Russian Twists 30”
Tips:1. Keep your legs still
2. Try to keep your pelvis still while twisting
3. Use your side abs, avoid using your hands to drive the movement
·V-Ups 15 times
Tips:1. Use your hip joint as the midpoint
2. Engage your body both up and down
3. Use your abs, keep your head in a neutral position
·Burpees 10 times
Tips:1. Try to keep your body in a plank position when lowering
2. Jump up when rising
·Dynamic Squats 20”
Tips:1. Use the opposite hand to touch the inner edge of the ankle joint
2. Ensure both legs are stable at a 90-degree angle when turning
3. Keep your feet firmly on the ground
·Side Lunge Squats 10 times
Tips:1. Step one leg to the side, sit back with your hips
2. Keep your center of gravity between both legs
3. Knees should align with toes
· Plank
Tips:1. Avoid shrugging
2. Keep your body in a plank position
3. Avoid sagging your waist
· Cool Down: Full Body Stretch
a. Those who lack regular exercise
b. Those with poor cardio function
c. Beginners looking to develop good exercise habits
1. Warm up before training to reduce the risk of injury and relax your body;
2. Stretch the corresponding parts after training to effectively relieve pain;
3. Train 2-3 times a week;
4. Those with heart or brain diseases and functional disorders should not participate.
Do you prefer long-distance running or sprinting?
For those who long to run, hope to become better, and desire to become stronger... cardio training is essential. As long as you persist and stay determined, it can support you to go further and better on the path of exercise. On the journey to becoming a better version of yourself, remember to use the hashtag #IAmFitnessEnthusiastShare your workout photos and stories in the fitness circle with us, click ↓ the image, let's supervise each other and make progress together!
Today's Book Recommendation
The author of this book is a post-90s writer, Chen Chen. The main story, 'The Penguin in the Fridge,' tells the tale of a single man living alone who discovers a penguin in his fridge. Initially shocked and repulsed, he gradually grows attached to the penguin. However, just as he gets used to its presence, the penguin suddenly disappears. This seemingly absurd story actually reflects the helplessness and bitterness of young people struggling alone in big cities.
The language of the entire book is interesting and humorous, with a varied writing style that is sometimes fantastical and sometimes warm. It is full of the youthful vitality of post-90s writers, vividly reflecting the whimsical thoughts of young people today about campus, urban life, emotions, and living. It is quirky but not bizarre, surprising but not horrifying, and everywhere it showcases the individuality of the post-90s generation.