Running is probably one of the most popular cardio exercises among people who want to lose weight or just keep healthy lifestyle. It`s recommended to run every day to feel great. But if you are from those people who hate running, then we have some good news for you. Running is really great for our health and weight loss. But there are even more effective exercises for those who want to slim down. They not only burn more body aft but also make your muscles strong and toned. Today we have for you 10 really effective exercises which can easily replace running. It`s a real gift for people who can`t stand running but want to slim down.
Everything you need is to perform these exercises daily. And very soon you`ll get desirable results.
1. Kettlebell Swings
– Shoulders: Keep your shoulders relaxed to avoid shrugging the kettlebell and ending up with your shoulders around your ears. – Glutes: Activate your glutes by driving your hips through to a neutral position (where you are upright). Aim to keep your forearms attached to your hips until you reach neutral then, as your arms come up, squeeze your glutes to prevent overextending your lower back. Head: Your head position should be neutral. The gap between your chin and your chest shouldn’t change. – Elbows: Use “soft” elbows throughout the swing. Keep your arms relaxed to take the tension out of your arm muscles and, instead, use the momentum of the kettlebell. – Knees: Your knees shouldn’t bend excessively during the swing – it should be a hip hinge motion. This is a posterior chain movement (the muscles on the back of your body), not a quads exercise.
2. Jumping Rope
– Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor. – Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders. – If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time. – To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.
– Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. – Jump both feet back so that you’re now in plank position. – Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. – Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice). – Jump the feet back in toward the hands. – Explosively jump into the air, reaching your arms straight overhead.
4. Mountain Climber
– Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. – Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
5. Step Ups
– Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). – Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up. – Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position. – Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
6. Tuck Jumps
– Start in a standing position, slightly bending your knees. – Hold your hands out at chest height. – Lower your body quickly into a squat position, then explode upwards bringing your knees up towards your chest.
– Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. – Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.
– Start in a squat position, with your feet shoulder width apart and your toes pointing forward. – As you stand up, shift you weight no one len and punch with the opposite arm. – Squat and repeat the movemant on the opposite side.