Many people will do some proper exercise to keep healthy. People who don't exercise regularly should pay attention to these points. When exercising, they must consider their physical condition. There are many ways to exercise. Here I will show you the benefits of simple and easy husband and wife doing aerobics at home.

Easy-to-use couple aerobics at home 1 Cardiovascular experts and chief physicians point out that it is best to do fitness indoors in winter. Because exercising indoors avoids direct contact with cold air, all aspects of the human body are at a higher level, and the effect after fitness will be better. It is said that couples' aerobics is a scientific and economical choice in winter home sports. Because, according to the research of human behaviorists, when the distance between husband and wife is less than 50 cm, both sides will produce a subtle bioelectric current, which will stimulate the central nervous system of the human body, make people feel happy, and the exercise effect will be improved by 15%. Two people find each other's characteristics in the same exercise and know how to treat each other's shortcomings. Therefore, there are many benefits for couples to exercise together.

Kyle, a senior fitness coach in the gym, summed up three benefits of husband and wife's family fitness: First, husband and wife can encourage each other. When one side wavers and wants to stop, the other side can cheer up beside him. For sports, persistence is undoubtedly the most valuable spirit and the key to developing good fitness habits; Secondly, with the supervision of a lover, you can't be lazy, and there is nowhere to hide the wrong actions, avoiding a lot of "useless work"; The most important thing is that couples can enhance their feelings by exercising together, and the intimate "emotional input" in sports is absolutely irreplaceable by others. Seven groups of sports create healthy young couples. These seven movements are carefully designed by Marco, a senior fitness coach of Zhangbei Fitness Center. They can make you devote yourself wholeheartedly, exercise your whole body's coordination and flexibility, and create health and lines in the winter when you are most likely to lack exercise. At the same time, because these actions can arouse the tacit understanding and trust between husband and wife, the exercise process will be full of fun because of the communication and cooperation between husband and wife.

Action 1

Goal: Women should exercise their shoulders, neck and balance, while men should exercise their arms.

Steps: The man's legs are shoulder width apart, one arm is behind his back, and the elbow of the other arm is bent. The lady stands on one side of the man's bent arm, with her legs clamped on the man's knees on the same side and her feet equidistant from the man's feet. The woman holds the man's forearm tightly with both hands, dominates the elbow strength to make the body lean back slowly, and then slowly recovers. Five movements at a time are a group, and each group moves to the other side of the body alternately after the end. Four groups a day.

Note: the woman's legs and body remain straight, and the man's posture is stable. The man should not relax when the woman leans back, but should give the woman a sense of security to complete the action. Women can continue to exert their strength according to their own strength and strengthen their shoulders during stretching. Men can exercise biceps brachii by bending their arms hard.

Action ②

Objective: To exercise the flexibility of both sides of the waist and body.

Steps: men and women bend their backs. Two people hug each other's waist tightly, bend over and carry each other's backs, and the arms and elbows are tightly connected together. Kneel your legs, open your feet shoulder-width apart, and lean forward slightly to maintain balance. On the upper side, it is best to leave your feet off the ground.

Note: the next party needs to make greater efforts and pay attention to what you can do. Be gentle. Both sides keep breathing evenly, and it is best to use the abdominal breathing method commonly used in yoga, that is, the deep breathing method of exhaling and filling the abdomen.

Action ③

Objective: To exercise chest muscles, upper arms and balance ability.

Steps: The man lies on his back, the woman lands on one knee, kneels on one side of the man's head, holds the man's hands with both hands, and exerts downward pressure. Male arm does push-ups, female arm does push-ups, and both arms support each other. Continue this action and exchange the positions of two people. The woman was lying on her back with her arms bent at her sides. The man knelt on the ground, and his hands pressed her arm to continue to exert strength. The other person pushes the palm up and repeats the action.

Attention: Pay attention to eye contact and balance of strength. The applied force should be gradually increased. Men should consider women's endurance, otherwise they will be easily injured.

Simple couple calisthenics at home II. Exercise chest muscles, upper arms and balance.

Face to face, support each other with your arms, and then do push-ups Mainly to exercise chest muscles.

The woman lay on her back on the bench with her arms bent at her sides. The man knelt on the ground, holding his elbows down with both hands, constantly exerting strength. The other person pinches his elbow hard and repeats the action, mainly exercising his chest muscles.

Second, exercise the lower limb muscles.

The woman lies on her side and lifts her legs. The man holds her ankles and exerts resistance. When the leg descends, the opposite resistance is applied. Legs take turns to exercise the muscles of the inner thigh, the outer thigh and the waist.

The woman kneels on the mat to lift one leg, and the man presses the calf to exert resistance during the lifting process. Exercise hip muscles.

The woman is prone and doing leg hook movements. The man grabbed her ankle and exerted resistance. When the legs are tilted back, the helper uses both hands to exert force in the opposite direction.

Exercise hamstring muscles at the back of thigh and quadriceps femoris at the front of thigh.

Third, exercise the shoulder and neck muscles and biceps brachii.

The two men stand back and forth, the person behind them holds the wrist with both hands to continue to exert strength, and the other side bends his arm hard to exercise the biceps brachii.

The two men stand back and forth, the person behind them holds the wrist with both hands and continues to exert their strength, while the other side forcibly lifts his arms horizontally to exercise the shoulder muscles.

The man leaned over and lay on the bench, and the woman held her head in her hands and continued to exert strength to exercise the muscles behind her neck.

Fourth, exercise the upper body muscles.

The two men stood back and forth, with the palms at the back facing up and the palms at the front facing down, and supported their bodies with their arms until their feet were off the ground. They insist on 10- 15 seconds, mainly exercising the triceps brachii and the lower side of the pectoral muscle.

Sit back-to-back, with your hands on the ground and your legs alternately raised. Keep the same frequency and exercise the abdominal and iliopsoas muscles. Stand face to face, hold hands with each other, step on each other's feet with your feet, and avoid each other's feet at the same time to exercise the coordination and flexibility of both sides.

They are back to back, their hands are stretched back and clenched, their upper bodies lean forward, and their chest muscles are mainly stretched.