What are the methods of high-intensity aerobics?

People should all know that aerobic exercise can definitely help lose weight, but there are still many ways to do aerobic exercise. In particular, people always feel that their heartbeats are particularly fast after exercising. This is when it can enhance blood circulation, especially high-intensity aerobics. You must warm up before starting this type of exercise, otherwise you will feel sore all over your body after you finish.

1. Lie flat on your back with your arms open and placed naturally on both sides of your body and your legs straight. Bend your right leg and lean toward the left side of your body until it touches the ground. Hold for 10 seconds before switching to the left leg.

2. Lie prone with your legs shoulder-width apart, support yourself with your hands, lift your head and upper body as much as possible and hold for 10 seconds until you feel your waist muscles are fully stretched.

3. Lie flat on your back, keep your legs together, bend your knees, relax your body, put your hands on your waist, and massage your abdominal muscles in a "の" shape.

4. Sit on a chair, keep your upper body straight and your legs together. Place your hands on your waist, then take a deep breath and try to bulge your waist and abdomen.

5. Maintain the posture of action 4, exhale, and try to tighten your waist and abdomen.

6. Return to the posture of action 4, lift your legs as far as possible towards your waist, keep your upper body straight, keep your knees together, and use the strength of your waist and abdomen to complete this movement.

7. Lie prone, support the weight of your upper body with both hands, lift your legs and tap your buttocks alternately with your toes. Make sure your knees are together. The higher the frequency of the movement, the more obvious the weight loss effect.

8. Sit cross-legged, cross your hands with your palms facing outwards, stretch your arms forward as far as possible, inhale and tighten your waist and abdomen to the maximum, and hold for 10 seconds.

9. Lie flat on your back, raise your arms to the sides, and lift your legs until they are at a 90-degree angle to the ground. Make sure your legs are together and in a straight line.

10. Maintain the posture of action 9, tilt your legs to a 45-degree angle to the left side of the body and then keep still. Hold for 10 seconds and then switch to the right side.

Then you can choose different aerobics movements according to the effect you want to achieve. If you want to lose weight, you naturally need to do some movements that have the effect of burning fat, such as push-ups. Then this kind of push-ups needs to be persisted for a long time, usually about ten seconds, only in this way can you tighten your abdomen.