Best Cardio Exercises For Beginners

Start your shoulders in a high-pitched position with your wrists, fingers apart, the hip width of the feet, and the weight on your toes. The body should form a straight line from the shoulders to the ankles.

Keeping your back smooth and looking between your hands, holding your stomach, lifting one foot off the floor, and quickly bringing your knee to your chest.

Bring the foot back to start and repeat with the other leg. Quickly bring your knees to your chest as if you are running.

Speed ​​Skaters

A. Start standing on your left foot. In a smooth motion, jump right and move your body weight to your right foot.

B. When you change your body weight, push your hips back and pull your left arm towards the floor and your right leg behind your left. Keep changing sides.

Click on the

wall. Stand in front of a wall and keep your legs hip-width apart. Place your hands in a push-up position at shoulder height. Lean forward until your body is at a 45-degree angle.

B. Bring one knee to the starting position from your chest, then quickly change legs as if trying to break a wall.

Rope Jumping Jumping

Jumping at a constant speed. Place your shoulder blades down and back, chest up and down slowly. Swing the rope with your wrists, not with your arms.

(If you are in a confined space sweating, replace your standard rope with a cordless one to prevent rupture.) With

The swings or dumbbells

Weight of shoulder-width apart with your feet Stand and your kettle on one foot or a dumbbell on the front floor. Hanging from the hips and keeping the spine neutral (without rounding the back), holding the kettlebell handle or one hand of the dumbbell with both hands.

B. To start swinging, breathe in and lift the weight up and down between the legs. (Your legs will be slightly straight in this position

In the upper part of the movement, your core and glutes should be clearly in the agreement.

D. Move your weight up and down. Repeat

Thrusters

A. Stand up. Stand with a wide width. Hold a dumbbell in each hand near your thighs, keep your palms inward.

B. Maintain the midline, then rotate the hips, lower the dumbbells to the middle thigh. Simultaneously straighten your legs and pull the dumbbells up vertically, bend your elbows down and hold the dumbbells at shoulder height in a quarter squat. This is the starting position. Tightenelevate the

C.your torso, elbows, and With your chest forward, bring your hips to the floor.

D. At the bottom of the squat, press your heels to the floor to spread your legs as you press the dumbbells overhead. Repetition is complete when the legs are straight. and DMZ directly to the shoulders, the pressure against the baysps ears.

E. Lee dmblz to bottom on your shoulders when you start the next rep S land in a squat.

(By the way, you can also do great cardio with a barbell, kettlebell, or medicine ball.)

Cardio Exercises

One Arm Press

A. Keep your feet open and your knees soft. Hold a dumbbell in your right hand, keeping your right arm in around post position (except for the elbows at shoulder height). Keep your left arm to one side.

B. Support your core and extend your right arm above your head.

Slowly lower your elbow to start. Finish the set and repeat to the left.

A. Tap the ladder, stand in front of the box or kettlebell. Sprint in place, touch the toes of the right foot, then the toes of the left foot, on the object. Repeat, taking turns.

Keep your weight on your shoulders, your heels on your heels, and your arms around you.

B. Push your hips back, bend your knees, and lower your body.

C. Place your hands directly on the floor in front of you and just inside your legs. Carry your weight in your hands.

D. Jump with your feet so that the toes land easily on the board position. The body should form a straight line from head to heels. Be careful not to lower your back or lift your butt in the air.

E: (Optional) Put yourself down in a push-up or keep your body down on the floor, keep your core busy. Press to lift your body off the ground and return to the plate position.

F: Move your legs forward so that they get off your hands.

G: Raise your arms above your head and leap into the air.

H: Earth. Immediately lower your back to the squat for the next repetition.

High knees

A. Stand with your feet hip-width apart and your arms around you. Keeping the shoulder blades down and back, lift the chest and the basic tote, lift one foot off the floor and quickly bring the knee to the chest.

B. Bring the foot back to start and repeat with the other leg. Quickly bring your knees to your chest as if you are running.

Froggers Width

A. Stand with your feet on your shoulders, your weight on your heels, and your arms around you.

B. Push your hips back, bend your knees, and lower your body.

C. Place your hands directly on the floor in front of you and just inside your legs. Carry your weight in your hands.

D. Jump with your feet so that the toes land easily on the board position. The body should form a straight line from head to heels. Be careful not to lower your back or lift your butt in the air.

E: Move your legs forward so that they get off your hands and keep the squat low. Repeat

Lateral Shift

A. Stand with feet hip-width apart, knees bent and weight transferred to hips. Attach the cover.

B. Keep the chest at the knees, press with the left foot, and drag the foot to the right. Continue to move forward with your left foot for five steps. Pause and repeat in the opposite direction.

Jumping Jack

O Stand with your feet up and your arms around you.

B. Jump in the air, spread your legs, and raise your arms above your head. Lower your legs hip-width apart, then bounce your legs together and lower your arms to your sides. This is a repetition.

Leap

Comb the lungs with. Start in a long position in front of the right leg and bend both knees at a 90-degree angle, making sure that the right knee does not exceed the ankle.

B. Press 1 to 2 inches down from the floor to gain speed and make explosive jumps, turning legs into the air. Easily land in a long position with your left leg in front. This is a repetition.

C. Repeat quickly, switching legs each time.

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