How to do the simplest aerobics

Nowadays, people attach great importance to health, and there are still many people doing square dancing, especially some middle-aged and elderly friends. Girls also often do aerobics for health care. Some older people have poor memory and can't remember some complicated aerobics movements. So is there any simplest aerobics? I will introduce it to you below. I hope you can learn some of the simplest movements below.

The simplest aerobics for weight loss

1. Stand with your hands on your hips and your legs apart. First twist your waist to the left, to the maximum limit; then twist your waist to the right, also to the maximum limit. Do this 10-20 times in a row.

2. Stand with your hands on your hips and your legs apart. First bend forward and backward, then bend left and right, and then stand up straight after bending. Do this 10-20 times in a row.

3. Stand with your back against a wall, stretch your arms upwards, bend your waist backwards, and gradually move your hands down to the maximum limit. Do this 5 times.

4. Lie on your back, close your eyes, straighten your legs and bend your knees alternately, slowly and coordinate with your breathing, and relax your muscles.

5. Lie on your back, bend your right leg first, bring your thigh as close to your chest as possible, stay for 2 seconds and then straighten it; change to your left leg and do the same movement. Alternate legs and do 10-20 times in a row.

6. Lie on your left side, put your right arm under your head, bend your legs slightly, and then bend your right leg as much as possible, bring the knee joint close to the stool, and then slowly straighten it; then bend your left leg, bring the knee joint close to the stool, and then slowly straighten it. Alternate between the two legs 10 times, then switch to the right side lying position, repeating the movements and exercises as before.

7. Kneel on the bed and support your upper body with both hands. When practicing arching your back like a cat, you should lower your head, exert force on your waist, then slowly raise your head and relax your waist and back muscles to make your spine "U" shape. Take a deep breath when arching your back, and exhale for a long time when collapsing.

8. Lie on your back with your legs bent and your arms at your sides. Slowly lift your head and upper body upwards, stay for about a minute, then put your head down again. Repeat this until the muscles in your neck and waist feel sore and heavy.

9. Lie on your back, use your head and feet as support points, push your waist and hips up as much as possible, and make your body into a bridge shape. Continue for 30 seconds, then lower your hips and waist. Rest for 2 minutes and do it again. Do it 3 times a day when you wake up and before going to bed.

10. Sit on a stool and rub your waist with both hands for more than 5 minutes each time. Make fists and gently pat both sides of the lumbar spine for 30-50 times each time.

11. Stand with your legs apart, stretch your arms forward and lift them up, and lean your head and upper body back as far as possible. When you can't lean back any further, lower your head and bend over. Keep your arms as vertical as possible and touch your toes with your hands. Be careful not to bend your knees. Then raise your head and lean back. Repeat this exercise.

12. Stand with your hands on your hips and your legs apart. First, twist your waist 10 times clockwise, then 10 times counterclockwise, and finally bend forward, backward, left and right 5 times each.

The above content introduces in detail the operation method of the simplest aerobics. Because such movements are very simple, you will definitely be able to remember them if you pay attention. In addition, regular exercise exercises can also help you lose weight if you are slightly fat. You must have enough perseverance when practicing aerobics.