Basic aerobics

Aerobics is a basic exercise that can move the body. By doing aerobics, you can activate the body, stretch the body, and make the body more active. It is very suitable for modern working people. There are many kinds of basic aerobics movements. Different movements can exercise different joints of the body. You can bend over and stretch, or bend your arms to the side, which can activate the body joints.

How to do basic aerobics?

1. Side waist extension

Leaning against the sofa handles, stretch your body out easily, pause for 5 to 10 seconds, then switch sides, and do this about 3 times. Stretching area: left and right sides of the waist.

There are several basic aerobics exercises

2. Waist rotation

Sit on the front of the sofa, keep your knees together, and twist your upper body in the opposite direction. Hold for 10 seconds each time, do it 3 times and then switch sides. It can stretch the left and right waist muscles.

There are several basic aerobics exercises

3. Lift the hips and shrink the abdomen

Sit on the front edge of the sofa, hold the sofa handles with both hands, put your feet together, bend your knees and lift them up. Stop for 2 seconds each time you lift them and then put them down. Repeat this 10 times. Stretches: Anterior cruciate flexor and gluteal muscles.

There are several basic aerobics exercises

4. Stretch

You can use the short 30 seconds when you wake up in the morning to do some stretching exercises, which not only helps you lose weight but also keeps you energetic throughout the day. Lie on the bed with your hands gently placed on both sides of your body and your legs straight and relaxed. Place your hands on either side of your thighs, feet shoulder-width apart, toes pointed forward. Place your palms together, slowly raise your hands, stretch your whole body, and take a deep breath.

There are several basic aerobics exercises

5. Straighten your back and chest

Put your hands on the back of the sofa, stretch your arms as far as possible, and stick out your chest. Hold for 15 seconds each time and rest. Repeat 3 times. Stretched area: back muscles.

Simple aerobics

1. Aerobics is a type of aerobic exercise, which is characterized by long activity time, moderate intensity, effective weight control, and effective improvement of the various physical qualities of the practitioners.

category

1. There are many styles of aerobics: general aerobics, jazz aerobics, step aerobics, fighting aerobics, yoga aerobics, etc.

Aerobics

Aerobics

2. Aerobics can be classified into different categories according to different ages, exercise purposes, whether or not to use equipment, exercised parts, etc.

3. According to the age of exercise, it is divided into: children's aerobics, youth aerobics, and middle-aged and elderly aerobics.

4. According to the purpose of exercise, it is divided into: rehabilitation aerobics, health aerobics, and bodybuilding aerobics.

5. According to whether it is done with bare hands or not, it can be divided into: bare-handed calisthenics and calisthenics with light equipment.

6. According to the exercise parts, it is divided into local fitness exercises: neck, chest, waist, legs, arms, legs, buttocks, etc.

7. 1 to 5 minutes of work breaks, radio exercises, etc. cannot be called aerobics. Aerobics that really have fitness effects usually refer to "aerobics".