What are some aerobics exercises that can help you lose weight?

With the increasingly faster pace of life, many people often stay in the office and lack exercise, so their bodies gradually become bloated. To reduce obesity, you can exercise through some weight loss methods. However, losing weight is not something that can be achieved overnight. There are many ways to lose weight. The most common method is to exercise through aerobics. So what are the aerobics that can help lose weight?

The pace of life is too fast nowadays. Although we should insist on exercising to lose weight and shape our bodies, we often cannot manage our time while exercising. We don’t have time to do what we want to do, and we miss out on our abs again and again in the busyness? So here is the solution: a 10-minute exercise plan, firmly grasp every 60 seconds of your exercise, and you can easily lose weight and get a six-pack!

Small TIPS: If you have more time, repeat this set of movements once, which takes 20 minutes, and the exercise effect will be better.

step1

1. High leg raise (0:00-1:00)

A. While keeping your upper body straight, lift your legs alternately until they are horizontal.

B. To maintain balance, raise your arms accordingly; while raising your legs, tighten your abdomen; raise your legs so that the angle between your thighs and abdomen is as close to 90 degrees as possible.

C. Alternate between the left and right legs, lift one leg, and make sure the supporting leg is straight, with the heel off the ground and toes touching the ground. Keep the rhythm fast.

Note:

The body is upright, with the center of gravity neither leaning forward nor backward;

The overall center of gravity is high, which helps to complete the movements better;

The most taboos in high leg lifting exercise are bending over, hunching over, and bending the back leg (the back leg is the supporting leg);

The height of the leg lift should be increased gradually, and it is not necessary to lift it all at once.

The intensity of exercise varies from person to person, and people with hip joint injuries are not suitable for this exercise.

step2

2. Jumping lunge (1:00-2:00)

A. Stand at attention, step your left leg forward and do a lunge, keep your back straight, head up and chest out, and look forward.

B. Use the explosive power of your legs to jump up quickly. Cross your feet like scissors in the air and switch between your front and back feet. When landing, change into a lunge with the other leg in front.

Note: Keep your back straight, and do not hunch your chest or bend your waist.

The span should not be too small to avoid unstable center of gravity. This movement depends on the mastery of balance. It is recommended to do more balance exercises in daily life.

Different spans between the legs will focus on different muscles. The larger the span, the more emphasis will be placed on exercising the quadriceps, biceps femoris and gluteus maximus at the same time. The smaller the span, the more emphasis will be placed on exercising the quadriceps.

Practice the correct aerobics methods and movements for weight loss provided above. Aerobics exercises can increase bone growth and bone hardness. It can also promote fat metabolism and reduce excess body fat. Doing some exercise before or after meals can help digestion and relieve gastrointestinal pressure.