What are some aerobics that can help you lose weight?

Nowadays, we always see some friends doing aerobics on some websites or in real life. The first thing that everyone may think of is that it can improve their physical health. In fact, one benefit of doing aerobics is weight loss. It’s just that because there are so many aerobics now, some friends who want to lose weight are a little confused. So let’s take a look at what kind of aerobics can help you lose weight?

Whole body stimulating exercise

Step 1. Stand up straight, step forward with your right foot, step on the middle of the elastic band, bend your elbows, and grab both ends of the elastic band in front of your pelvis.

Step 2. Maintain your body posture and stretch the elastic band upwards with both hands. Be careful not to bend your upper body. Repeat the movement 20 times, then switch sides and repeat the same movement.

Supine Leg Stretch Band

Step 1. Lie on your back with your knees bent. Bend your knees and lift your left leg, push the middle of the elastic band with your foot, and hold both ends of the elastic band with both hands.

Step 2. Stretch your left leg diagonally upward, hold the position for 5 to 10 seconds, then bend your knees and return to the starting position in step 1. Bend and stretch your legs alternately 20 times.

Band squat with horizontal raise

Step 1. Stand up straight with your legs slightly wider than hip width apart. Grab both ends of the elastic band with both hands, pull it straight, and then lift it above your head.

Step 2. Maintain your arm position, bend your legs outward to 90 degrees, and lower your upper body to a half squat position, similar to a horse stance, and repeat 20 times.

Knee flexion stretch with elastic band behind the back

Step 1. Stand up, grab one end of the elastic band with your left hand, lift it up, put your left hand close to the back of your ear, and grab the other end of the elastic band from behind your back with your right hand.

Step 2. Take a step forward with your left leg, bend your legs, and press your body down into a lunge-like position until your legs are bent to 90 degrees. Squat down while bending your left elbow and pulling down with your right hand, keeping the elastic band stretched. Repeat the method.

When doing aerobics, practitioners must control the speed, intensity, number of repetitions, number of sets, interval time, etc. of the exercise movements according to their own physical condition and endurance. After a set of fast-paced movements, do some slow cool-down exercises to regulate your heart rate and breathing. Beginners, people with no exercise experience, patients with chronic diseases, and people over middle age should sweat a little, feel slightly tired, and have a heart rate of around 130 beats per minute after each exercise. The total exercise time should not exceed 1 hour. As the exercise level improves and physical fitness improves, the intensity and total amount of exercise can be increased appropriately, with the maximum heart rate not exceeding 150 beats/minute.

After reading the editor’s detailed introduction, do you know what aerobics can help you lose weight? In fact, the body is the most important thing in life, and doing aerobics can better enhance physical health while losing weight. Isn’t this the best? So I hope everyone can have a perfect figure and a healthy body, so that they can better devote themselves to work.