When summer starts, the days get longer and the weather gets better – the perfect time to get in shape. As we age, our body’s metabolism can slow down, which means we need to exercise more to maintain our ideal weight.
Aging is also associated with muscle loss, which can limit our activities and leave us prone to falls. Luckily, exercise can help. The CDC recommends at least 150 minutes of cardio workout per week to achieve its numerous health benefits including preventing disease, improving sleep, boosting strength and maintaining a healthy weight.
Compound exercise, which engages multiple muscle groups at once, is one of the most effective ways to lose weight fast. Below you will find cardio workout to lose 3 kg weight only in 7 days exercise for beginners at home.
1- Elbow to knee
Get on all fours, while inhaling, extend your right arm in front of you and straighten your left leg. As you exhale, pull your elbow to your knee, rounding your back. As you inhale, straighten your arm and leg again. Do 10 reps and switch sides.
2- Dead bug
Lie on your back, lift your legs and bend them at the knees. Stretch your arms up. Exhale and straighten your right leg so that it is raised 45 degrees, while reaching back with your left arm. Do 10 alternating reps for each side.
3- Double back bends
Lie on your stomach, close your hands behind your back, pull your socks. While inhaling, lift the body, tear off your legs from the floor. Bend over, opening your chest. Straighten your arms without disengaging them. Then lie down on the floor and repeat the movement as you inhale. Slowly lower yourself onto the mat, relax, turn your head to the side. Do 8 times.
4- Swings in a reverse plank
Sit on the mat, straighten your legs in front of you. Rest your hands on the floor, turn your fingers towards the body. Raise your hips so that a straight line forms from your feet to your head. While in this position, raise and lower your right leg, and then your left. Perform 8 swings with each leg.
Lie on your stomach, spread your arms to the sides. As you inhale, lift your body and bend. Stretch your arms back so that they touch your hips. Repeat 8 times.
6- Glute bridge
Raise the pelvis, stretch the arms along the body, put the right foot on the toe. Raise your left leg 90 degrees without lowering your torso to the floor. Do 10 reps for each side.
7- Push-ups with knee drop
To load the muscles of the abdomen, back and arms, you should get on all fours, raise your knees and push out from this position, then return to the starting position. Do 10 of these push-ups.
8- Twists in side plank
position on your left arm and knee. Raise your right leg, tighten the muscles of the body. In one motion, turn the body to the left, winding the right hand behind the left. Do 10 times in each direction.
Lie on your right side, put your right hand under your head, bend your knees. Place your left hand in front of your shoulder. Lead her across the floor as if drawing a circle. Repeat 8 times for each side.