7 Light Cardio Exercises to Train the Heart, for the Lazy Running or Swimming
12 Oktober 2018 Meily Rohmatun Tips 319
7 Light Cardio Exercises to Train the Heart, for the Lazy Running or Swimming The benefits of exercise are not just burning fat, more than that, there are certain types of exercise that are effective in training the heart muscle. If you are not trained properly, the heart which is a vital organ in the body will accumulate fat, cholesterol, calcium, or other ingredients that cause blockages in blood vessels. If so, some diseases such as coronary heart disease will not hesitate. You can't attack it, young people can attack it.

To reduce the risk of heart problems, cardio exercise such as running, cycling, or swimming will help. But, if you are constrained to do cardio exercise that requires effort like this, try doing some mild cardio exercises to train and strengthen the following heart muscles.

1. Up and down the stairs so cardio training is the easiest to do as long as there are steps

You can choose to climb fast, jump over one step, or jump sideways. When doing this exercise, try not to fight because it will reduce the card's benefits. If done correctly, training up and down stairs will strengthen the muscles of the legs and also the heart of course.

2. Without having to spin around the running track, do a jumping exercise that can be modified to strengthen the heart muscle

The easiest jumping exercise is by skipping. But if you want more intense variations, try cross jack training or jumping while crossing your arms and legs. Do the left and right sides and make sure to keep the jump speed, yes!

3. If you are lazy around the track to run, just do the run in place while leaning like this

To do this movement, you need to bend your knees slightly, push your hips back and tighten your abdominal muscles. Then move your feet like running in a place as fast as you can and keep your body low. Drag the foot right and left for more intense training.

4. To maximize lunge movements to also give effect to the heart, add jumps between them

Lift your chest and chin and tighten your abdominal muscles, then take a step forward with one leg, bend your front knee up to 90 degrees while your back knee is straight and sticks to the floor. Jump while changing the side of the foot and then lower the body in the lunge position again.

5. Surely you have done the Burpees movement while still in school. This exercise makes your heart racing fast!

Prefix with standing tall by stretching both hands up. Jump while taking a breath and then land in a half squat position, push your leg straight back towards the plank position. Return the foot forward, half squat and jump again. For intense movements, do one push up so the triceps muscle is also trained.

6. While strengthening your arm muscles, your heart muscle can also be trained by doing mountain climber twist

Start from a high plank position while tightening your abdominal muscles. Bend your left knee and cross it to the right like running, then replace with the other side of the foot. Take turns as quickly as possible without lifting the hips. If you want it easier, bend your knees forward toward your chest without crossing it.

7. The inchworm movement seems easy, but the effect can strengthen the heart muscle and your arms and stomach

Stand with your legs open hip-width apart and tighten your abdominal muscles. Bend your body from the waist, and put your hands forward. Keep your feet straight. When you are in a plank position, immediately move your hands back toward your feet and stand up. You can increase the intensity by doing push ups when in a plank position.

Of the seven movements above, you can choose 4 or 5 movements that you think can best be done. Every exercise, do it for 1-2 minutes and then take a break for a while to continue to the next movement. Well, practice each set of movements that you choose with intensity that has been adjusted to your ability, huh. If you are capable, maybe one round of some of the movements is repeated. Congratulations at home, yeah!

Source : https://www.hipwee.com/category/tips/