Nowadays, many people often sit and do not exercise, coupled with better dietary conditions, and often eat something with high nutrition, which leads to a very high probability of obesity. However, many people are unwilling to carry out too complicated weight loss exercises, and they are always afraid of fatigue and lack of perseverance, which leads to weight loss always giving up halfway. Let's introduce some simple aerobics to you!

This set of aerobics consisting of seven movements requires simple fitness equipment such as skipping rope, volleyball and dumbbells. In addition, we should pay attention to continuity in the process of practice. Completing seven movements in a row is 1 group, and there can be no intermission during the practice. The practice time of each group should be guaranteed to be 30-60 seconds.

So it is best to carry a stopwatch with you to ensure enough practice time. If you are new to this kind of exercise, you can repeat 2-3 groups for the first few times, and then increase the amount of exercise to 5 groups when you can finish it easily.

Abdominal exercises

This group of abdominal exercises can effectively eliminate abdominal fat. Lie flat on the blanket, with your back on the ground, your legs together and your knees slightly bent. Hold a volleyball with both hands, push it up slowly from the thigh, and the upper body will naturally rise.

When the volleyball is pushed to the calf, keep the posture for 2 seconds, then let the ball roll back to the thigh and the upper body return to its original position, and repeat the above actions. Pay attention to keep your eyes on the ball during practice.

Tip: When your abdomen starts to feel pain, don't stop immediately. You can repeat the action 5 times at this time.

Skipping rope practice

After each exercise, skipping rope should be a transition, because it can exercise the endurance, coordination, tension and flexibility of the body, and it is a transition and warm-up exercise for the next group of movements.

When skipping rope, you should cooperate with the correct posture: the upper arm and elbow are close to your body, shake the rope with the strength of your forearm, and then shake the rope with your wrist. The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent.

Various jumping methods should be used alternately, such as jumping with two legs, jumping with one leg, jumping forward and jumping backward. When skipping rope, pay attention to straighten your head, look down sideways and don't shrug your shoulders.

Tip: Jumping rope can make people sweat a lot and their hearts beat faster, but after jumping, stand with your feet apart for a while, stretch your arms up and take a deep breath for a few seconds, and your heart will gradually calm down.

Shoulder exercises

Through this group of exercises, you can shape the shoulder muscles and make them more flexible. Stand in a lunge, with your right leg back, your left knee slightly bent, and your body center of gravity on your left leg.

Hold a dumbbell of 1-2 kg in each hand, palms facing each other, arms extending forward in parallel, and then turn it over so that elbows and fingers are outward. Be careful not to shrug your shoulders when doing this action.

Tip: Repeated exercises are more effective than increasing the weight of dumbbells. When the muscles feel sore, you can turn your arms back to normal posture and repeat the action.

The above are some simple aerobics. Generally speaking, you can master these kinds of calisthenics, but it needs to be emphasized that although these kinds of calisthenics are relatively simple, if you don't persist in doing them, there will be no fitness effect, so even simple fitness exercises will generally achieve certain results as long as you persist.