How to do simple aerobics?

Nowadays, many people often sit and do not exercise. In addition, their diet is relatively good and they often eat high-nutrition foods, which leads to a very high chance of obesity. However, many people do not want to do complicated weight loss exercises. They are always afraid of hardship and fatigue and lack perseverance, which leads to giving up halfway. Let me introduce to you some simple aerobics!

This set of 7-movement aerobics requires simple fitness equipment such as skipping rope, volleyball, dumbbells, etc. In addition, attention should be paid to continuity during the practice. 7 movements are considered a set. There should be no breaks during the practice. The practice time for each set of movements should be guaranteed to be 30-60 seconds.

So it is best to carry a stopwatch with you to ensure that you have enough practice time. If you are new to this type of exercise, you can do 2-3 sets of repetitions in the first few times, and then increase the amount of exercise to 5 sets when you can complete it easily.

Abdominal exercises.

This set of abdominal exercises can effectively eliminate belly fat. Lie flat on your back on a blanket with your legs together, raised, and your knees slightly bent. Hold a volleyball with both hands, and slowly push the volleyball upwards from the thighs while naturally lifting your upper body upwards.

When the volleyball is pushed to the calf, maintain the position for 2 seconds, then let the ball roll back to the thigh area, while the upper body returns to its original position and repeat the above movements. Make sure to keep your eyes on the ball during the exercise.

TIPS: When you start to feel soreness in your abdomen, don't stop immediately. You can repeat the action 5 times.

Rope skipping exercises

Rope skipping should be used as a transition after each part of the exercise, because it can exercise the body's endurance, coordination, tension and flexibility, and is a transition and warm-up exercise for the next set of movements.

The correct posture should be followed when skipping rope: keep the upper arms and elbows close to the body, use the strength of the forearms to shake the rope, and then use the force of the wrists to shake the rope. You should jump high enough for the rope to just pass under your feet, with your knees slightly bent.

Various jumping methods should be used alternately, such as jumping with both legs together, jumping with one leg, forward jumping, backward jumping, etc. Be careful to keep your head straight while skipping rope, look diagonally downward, and don't shrug your shoulders.

TIPS: Skipping rope can make people sweat a lot and their heart rate will increase. However, after skipping, stand with your feet apart for a while, stretch your arms up and take deep breaths for a few seconds, and your heart rate will slowly slow down.

Shoulder Exercises

This set of exercises can shape your shoulder muscles and make them more flexible. Stand in a lunge position, step back with your right leg, bend your left knee slightly, and put your weight on your left leg.

Hold a 1-2 kg dumbbell in each hand, with your palms facing each other, extend your arms forward in parallel, and then turn them over so that your elbows and fingers are facing outward. Be careful not to shrug your shoulders when doing this movement.

TIPS: Repeating the exercise multiple times is more effective than increasing the weight of the dumbbells. When your muscles begin to feel sore, flip your arms back to normal position and repeat the movement.

The above are several aerobics with simple movements. Generally speaking, everyone can master these aerobics. But it should be emphasized that although these aerobics are relatively simple, if you don’t persist in doing them, they will not have any fitness effect. So even if it is the simplest fitness exercise, as long as you can persist, generally speaking, you will achieve certain results.