Besides running, what other sports expenses are there?

In addition to running zero-cost sports! It is very expensive to apply for a gym card! In fact, it costs a lot, depending on which one you like! Let's recommend it below! Come and have a look! But I think running is actually quite comfortable. Hahaha!

One: skipping rope skipping can be done with only one rope! Say 0 cost, no online shopping rope! You can find a longer rope to jump at home! Or like the cordless one, just hold two things in your hand, which means something! It is also possible. Cordless and rope have the same effect! Because the movements are all the same, just jump up.

What are the benefits of skipping rope!

Jumping rope is a kind of rope that is not limited by the venue and only needs one rope. Moreover, skipping is a whole body fat-burning exercise, which burns fat three times as fast as running, which can increase cardiopulmonary function and make our lines look better and better. The fat-burning effect of skipping is lasting.

People who are not suitable for skipping rope

Long-term inactivity and physical weakness, history of knee injury, and excessive weight base (female >); 150kg, male > 200 kg), with bad heart.

Please pay attention to the following items when skipping rope: 1. Don't drink a lot of water before skipping rope. Exercise will upset our stomachs.

2. Warm up before skipping rope.

3. Stretch well after exercise. Failure to stretch will turn our calves into muscles.

Mastering the correct skipping method will make you get twice the result with half the effort. Don't sway from side to side, try to be natural and keep your body balanced, don't bend over, keep breathing rhythmically, exert your strength on your toes, and take off and land with your forefoot. Don't jump too high!

5. The rope should not be too long. Hold the rope below the shoulder with both hands.

6. Keep your hands and posture straight, keep your arms close to your body, spread your elbows outward, and keep your arms at about 90 degrees.

7. Don't stop immediately after skipping, you can walk slowly for a while.

Don't do strenuous exercise, steamed stuffed bun. Watch your heart rate! Eating three meals a day on time, healthy body is the capital of the revolution.

2. Doing aerobic exercise with Liu Genghong is definitely a zero-cost exercise! ! This is really great. Perfect for babies who don't want to spend money. Liu Genghong is teaching you aerobics on the spot. He is a professional fitness instructor and will tell you what to pay attention to. His movements are also very standard, and his aerobics can really lose weight! ! ! I followed him for a month. Watch him live and follow aerobics! I lost weight in a month 10 kg! ! But you should also pay attention to your diet. Don't overeat. He broadcasts live every Tuesday, Thursday and Sunday night 19:30! If you don't have time to watch the baby following the action at this time, you can go to Tik Tok to search for the live broadcast of aerobic exercise in Liu Genghong! You can go to Mile Mile or search Liu Genghong Aerobics! There will be a lot of live replays! So you can jump together!

Low difficulty

Warm-up exercises: kicking exercises

Warm-up cowboy is very busy: warm up happily.

Sunshine otaku: warm up

Remember to be brave: warm up

Father-in-law migraine: practicing shoulder and back

Medium difficulty

Sailors are afraid of water and have thin arms. Grassland dance: burning fat all over the body.

Goddess fuck: thin waist, fake hip breadth.

Compendium of materia medica: thin waist and abdomen

Lonely brave: burning body fat

superior diffculty

Dragon fist: burning whole body fat

Hip and leg exercises: practice hip and leg exercises

Up and down: practice hips and legs

Boxing: burning whole body fat

Precautions for beginners to practice! ! 1. Learn the decomposition action first, and then practice (the wrong action will hurt you).

2. Learn the middle and low difficulty first, and then learn the high difficulty when the physical fitness keeps up.

3. Learn to breathe through the nose nozzle and exhale when you exert yourself.

4. Learn to tighten the core. The skill to keep tightening the core is to breathe through the nose (looking for the feeling of tight abdominal muscles when coughing or laughing)

5. First find the recording and broadcasting of last month to practice, and then follow the live broadcast after the physical fitness keeps up!

Liu's aerobics arrangement: warm-up, aerobics, stretching!

Every jumping exercise will start with a simple warm-up exercise, which will guide everyone to raise their heart rate step by step, and there will be a short rest between each exercise (in order to burn fat better).

Exercise principle 1. Eat more and practice more, eat less and practice less, and don't go on a diet!

2. Eat 2~3 hours before exercise, and properly supplement protein, carbohydrates and fat.

3. You can replenish energy (protein, sugar) during or after exercise.

4. Do what you can, and slow down or rest if you can't keep up.

Twitter: Because everyone's body is different, the movements may look different, but it doesn't matter! Look at the essence through the phenomenon: where are the muscles practiced in each movement? Then achieve such an action!

Climbing stairs is also a zero-cost sport! You just need to climb the stairs of the house where you live. You can't take the elevator. If there is no elevator, there must be stairs! It doesn't matter if you don't live on a high floor. If there is only the sixth floor, just repeat the climb. If the floor is high, just lower it several times! And this sport is also very thin! ! Very suitable for those babies who don't like to go out. Climbing stairs is also a good project, not only for hips and legs, but also for burning fat and losing weight to maintain daily training! Reducing fat with oxygen at home and climbing stairs on an empty stomach are recognized as one of the ways to burn fat. Before climbing the stairs, I need to do some stretching to avoid pulling when climbing the stairs, and then I can start climbing the stairs. I usually climb 27 floors, ***2-3 times, preferably on an empty stomach or after meals 1 hour, which can burn fat efficiently.

Precautions 1. Be sure to warm up before climbing the stairs to prevent muscle strain.

2. Pay attention to the correct posture when climbing stairs. When you go upstairs, your waist is straight, your upper body is slightly tilted, and your arms swing back and forth with your body when you step. At the same time, you don't have to walk too fast, and your focus is mainly on your heels. Don't step too hard.

4. Grasp the rhythm. The speed should not be too fast, so it is advisable to pedal slowly, and the pace should be calm and rhythmic to prevent falling.

5. The time of each exercise should be controlled at about 30 minutes to 40 minutes. Don't climb the stairs until you are exhausted.

6, climbing stairs, the heart rate rises quickly, and it is easy to become anaerobic exercise if you are not careful. Crawl slowly and control your heart rate.

① It is effective to climb stairs on an empty stomach.

Glycogen in the body is basically consumed on an empty stomach, so climbing stairs can quickly achieve the effect of burning fat. If you have no time before breakfast, you can choose to climb the stairs after dinner or lunch. Be careful not to go there for an hour after dinner.

2 don't pursue speed.

Climbing stairs is an aerobic exercise, just like swimming and running. You don't have to pursue speed excessively, but you should consider your own amount of exercise. About 45 minutes. No problem.

③ the extension in time.

After climbing the stairs, we need stretching to relax our muscles and relieve fatigue, especially stretching our thighs.

4 replenish water.

You can carry a bottle of water to replenish it in time to enhance your satiety.

Suggestion! (1) According to the physical condition of the day.

If you have insomnia or excessive hunger the night before, it is not recommended to do aerobic exercise on an empty stomach, which is easy to feel uncomfortable.

② Every step 1-2 steps

Beginners can go up one step at a time and then change to two steps step by step.

③ Go downstairs and take the elevator.

Walking downstairs is bad for your knees. It is recommended to take the elevator when going downstairs and climb up again.

These are other zero-cost sports besides running! I hope I can help you! Exercise should also pay attention to safety. I hope everyone will get better and better. Xiao Ye Xue Jie will help you answer online! !