Part 1: Start and end jumps.

This is a very simple and effective aerobic exercise, which can effectively enhance the cardiopulmonary function and improve the endurance and explosive power of the body. The athlete jumps up gently with his feet and stretches his arms upward at the same time, then jumps back to his original position and repeats.

Part II: Shoulder movement.

This aerobics mainly exercises the shoulder muscles, which can enhance the stability and flexibility of the shoulder joint. Athletes put their hands on their shoulders, and then turn their shoulders in circles, first clockwise and then counterclockwise.

Section 3: Waist exercise.

This kind of aerobics mainly exercises waist muscles, which can improve the flexibility and stability of lumbar spine and prevent lumbar diseases. Athletes put their hands on their waists, and then turn around their waists, first clockwise and then counterclockwise.

Section 4: Abdominal exercise.

This aerobics mainly exercises abdominal muscles, which can enhance the strength and stability of the abdomen and improve the lines of the abdomen. The athlete lies flat on the ground with his hands crossed on his chest, then lifts his upper body with the strength of abdominal muscles, and then slowly lowers it.

Section 5: Hip movement.

This aerobics mainly exercises the muscles of the buttocks, which can improve the tightness and beauty of the buttocks. The athlete's feet are shoulder width apart, then the hips contract, and then return to the original position, and repeat.

Section 6: thigh exercise.

This aerobics mainly exercises thigh muscles, which can enhance the strength and stability of thighs and improve thigh lines. The athlete's legs are shoulder width apart, then squat until the thighs are parallel to the ground, and then stand up and repeat.

Section 7: calf exercise.

This aerobics mainly exercises the calf muscles, which can enhance the strength and endurance of the calf and improve the calf lines. Athletes stand with their feet together, then raise their heels, then put them down and repeat the above actions.

Section 8: chest exercise.

This aerobics mainly exercises the chest muscles, which can enhance the strength and stability of the chest and improve the chest lines. Athletes cross their hands on their chests, then stretch their arms forward and return to their original positions. Repeat.

Section 9: arm movement.

This aerobics mainly exercises the muscles of the arm, which can enhance the strength and stability of the arm and improve the lines of the arm. Athletes naturally hang down their hands, then extend their arms to both sides, and then return to their original positions to repeat.

Section 10: neck movement.

This aerobics mainly exercises the neck muscles, which can enhance the stability and flexibility of the neck and improve the neck lines. The athlete puts his hands on his waist, then turns his head back and forth, left and right, and repeats.

Section 1 1: Back movement.

This aerobics mainly exercises the back muscles, which can enhance the strength and stability of the back and improve the back lines. The athlete puts his hands on his waist, then bends his upper body backwards and returns to the original position to repeat.

Section 12: Whole body exercise.

This aerobics class combines the movements of the first eleven sections, which can comprehensively exercise the whole body muscles and improve the coordination and overall strength of the body. Athletes connect the whole set of aerobics movements in the order of the previous sections.

Benefits of doing aerobic exercise:

1, lose weight:

In the process of aerobic exercise, it can accelerate the metabolism of the body and help promote the burning of fat in the body. However, if you do aerobic exercise every day, your body's metabolic rate will increase, and your fat consumption will accelerate, so you can achieve a good weight loss effect.

2, enhance physical fitness:

In the process of aerobic exercise, it can improve the metabolic function of the body and help to discharge metabolic waste from the body. In addition, it can increase vital capacity and help improve heart function. Doing aerobic exercise every day and persisting for a long time can improve physical fitness and reduce the risk of illness.

3, pleasant body and mind:

In the process of aerobic exercise, you can also vent your bad emotions in time. In the face of stress and troubles, proper aerobic exercise can also divert attention, help to relax and enjoy the body and mind.