Simple aerobics sharing, aerobics has always been the first choice for girls' fitness. Proper exercise can not only exercise but also lose weight. So how can we dance aerobics well? The following is the information I have compiled for you about simple aerobics for your reference and use.

Simple aerobics sharing 1 head movements.

This group exercises the head, neck muscles and cervical vertebrae by moving the head in different directions, thus adjusting the pressure of the head on the cervical vertebrae caused by sitting for a long time.

1, a: Stand with your feet shoulder-width apart, raise your arms, put your hands straight on your head, hold your head high, tuck in your abdomen and sink your shoulders, and spread your arms back as far as possible. B: Feet should be shoulder-width, bend your knees, put your arms from top to bottom, tuck your elbows in as far as possible, bow your head with your chest in, and hunch your back.

2. Answer: Stand with your feet slightly wider than your shoulders, with one leg bent inward and the other upright. Bend your hands on the same side and raise your arms. Put your hands straight at the opposite ear. Pull down your head gently to stretch your neck muscles, and focus on your upright legs. B: Stand with your legs straight, your hands on your head, your body upright, your stomach in and your chest out, and your eyes looking straight ahead.

3. Answer: Stand with your feet back and forth, with your front legs bent, your center of gravity between your legs, your arms hanging straight, your shoulders sinking, your head stretching forward and stretching your neck muscles. B: Keep your lower limbs still, turn your head to the side where your legs are bent, close your jaw, put your arms at your waist and turn your upper body with your head.

Shoulder movement

By stretching the ligament of the shoulder, the blood circulation of the shoulder and arms can be improved, thus relieving the fatigue of the shoulder.

1, a: Two legs stand slightly wider than the shoulders, one leg bends inward, the other leg stands upright, and the center of gravity is between the legs. Bend your arm up with your hands, put it behind your head, then pull it with your hands, pull it down to the side of your bent leg and look down. B: Stand with your legs straight, your arms straight up, your head in your hands, and your head held high.

2. The lower limbs can stand or sit with the body facing straight ahead. Lift one arm horizontally to the opposite side, bend the other arm, pull the lower arm inward to straighten the arm, and straighten the five fingers as much as possible.

Waist movement

This group of movements stretches the muscles of the waist, and long-term practice can improve bad posture.

1, a: Stand with your feet shoulder-width apart, with one arm up and the other arm down, with your body stretched sideways, your upper arm as far as possible outward, and your head held high. B: The lower limbs are still, the body is upright again, the upper arms are bent and extended to the side, the hands are clenched, the muscles are tense, and the forearm is extended. Try to open your shoulders, abdomen and buttocks.

2. Answer: Stand upright with your legs together, keep your hands apart backwards (you can hold the lever or the wall), bend your head and trunk backwards, hold your head up and chest out, and relax your shoulders. B: Don't move your lower limbs, put your head in your hands, bend your head and torso from back to front, and bow your head backwards.

Finger movement

Through this exercise, stretch the finger muscles, lengthen the forearm ligament and relieve the fatigue of the finger muscles. You can stand in a sitting position, keep your upper body upright, hold your chest and abdomen, stretch your arms forward, swing up and down, put your wrist on your forearm, hold it with your upper hand, gently pull it inward, and then stretch out four fingers from your little finger to your index finger in turn.

Note: the conscious action is one beat, and each action can be done with 2-4 eight beats, and practice alternately from left to right. All movements should master their amplitude, speed and intensity according to the individual's physical condition.

Simple aerobics sharing 2 Simple aerobics sharing 2

1, slowly nod forward, try to keep your chin close to your chest, feel your back muscles stretch as much as possible, and then slowly raise your head until the muscles in your throat are tight. This action is repeated five times.

2. Gently and forcefully turn your head to the right and keep your shoulders still. Look at a target behind you, hold it for 5 seconds and turn around. Turn left again and hold for 5 seconds. This action is repeated five times. Pay attention to prevent neck muscle injury or dizziness.

3, arm soothing exercise, slowly move the elbow up and down, so that the arm rotates around the shoulder joint, 20 times in each group, and do 3 groups in a row. This can prevent arm numbness caused by overwork.

4, abdominal exercise, sitting in a chair with a straight back, contracting abdominal muscles and driving the shoulders to bend to the waist. At this time, the back is round. Pay attention to inhale when abdominal muscles are tightened and exhale when relaxed. Do this group in 3 groups, 5 times each.

5. Relax your legs, slowly straighten your knees and lift your calves. You will feel the muscles on both sides of your thigh dissolving hard. If you insist on 15i times, you will feel very relaxed. This set of movements can be accomplished by alternating legs.

6, the ballet practice of the foot, sit still, tiptoe to the bottom, try to lift the heel, just like dancing ballet, let the foot move up and down flexibly. This set of movements is not limited, as long as you feel comfortable. This exercise helps to speed up blood circulation in the foot and relieve muscle tension in the calf.