How to do simple aerobics

Aerobics is a type of gymnastics that has a wide range of applications. Doing aerobics regularly can not only strengthen your body, but also achieve the effect of bodybuilding, slimming and reducing fat. Its safe and healthy weight loss effect makes aerobics increasingly popular. There are many types of aerobics, including body gymnastics, strength gymnastics, competitive aerobics, etc. For business people, we only need to master simple aerobics. Now I will introduce the detailed method to you.

Exercise 1: Horizontal supine leg raise exercise, place your hands under your head or on your sides, raise your legs as high as possible and reduce the angle with your torso as much as possible, take the method of rising quickly and lowering slowly, do each set 20-40 times, at a frequency of about 30 times per minute, and consume about 6-7 calories of energy per minute.

Exercise 2: Horizontal sit-ups. Place your hands under your head, bend and straighten your legs alternately, and keep your upper body as close to your thighs as possible. Do 20-40 times per set, keeping the frequency constant. The energy consumed is the same as in exercise 1.

Exercise 3: Do horizontal sit-ups, tilt your head downward about 17 degrees, do 20-30 times per set, keep the frequency constant, and consume about 8-9 calories per minute.

Exercise 4: Use the inclined plane exercise method, place a bench against a wall or other object with a slope of about 20-30 degrees, hold both sides of the bench above your head with both hands, and then do leg raise exercises, 15-20 times per set, with a frequency of about 20 times per minute, and consume about 7-8 calories of energy per minute.

Exercise 5: Lie on your back horizontally and do folding exercises using your hips as a fulcrum. Straighten your arms, wrists and back. Do 10-20 times per set, with a frequency of about 30 times per minute, and consume about 10-11 calories of energy per minute.

Exercise 6: Hanging leg raise exercise. Lift both legs as high as possible. Follow the principle of differentiated treatment. Those who cannot complete the exercise can be assisted. Do 5-10 times in each set. It consumes about 4-5 calories per minute.

Buttocks slimming exercises

Too large or sagging buttocks will make your body look bloated. The following set of simple and easy aerobics will completely help you get rid of this embarrassing situation.

Roll your hips

1. Lie on your back with your knees to your chest, stretch your hands flat and keep your shoulders close to the ground. Slowly turn your hips to the right, trying to keep your knees close to the ground, and turn your head to the left. Exhale and return to the original position. After inhaling, repeat the above steps in the opposite direction. Repeat 10 times the next day, and slowly increase the number to 25 times within 30 days.

2. Inhale and let your muscles contract as your hips slowly lift off the ground. Straighten your lower, middle, and upper back in sequence until your body is supported by your shoulder blades. Hold the position for 10 seconds. Exhale and slowly lower your body. You will feel each vertebra in your spine relaxing. Repeat 2 times, gradually increasing to 5 times.

Raise your legs backward

1. Lie prone with your hands flat beside you, palms facing down. One cheek was resting on a cushion. Until your feet are about 15 cm apart. Inhale, contracting your buttocks muscles.

2. Stretch your toes forward and lift your right leg about 15 cm off the ground. Hold the position for 1 second, then lower your right leg, keeping your hips against the mat - this is more important than the height you raise your legs. Repeat 10 times with your right leg, then 10 times with your left leg, gradually increasing to 50 times.

The above is the little knowledge I introduced to you about how to do simple aerobics. As an aerobic exercise, aerobics has many benefits to the body. You may as well practice it in your spare time. In addition, it is recommended that the practice time should not exceed one hour each time to prevent sports injuries. At the same time, friends who want to lose weight through aerobics must persist for a long time and maintain a good attitude, and there will definitely be results.