Method: Stand up straight, buckle your hands behind your back, hold your shoulders tightly and droop, and lift your chest with your arms as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it.

2. Sedative alternate breathing method

Methods: Sit up straight, with right thumb on the right alar, forefinger and middle finger on the bridge of the nose, and ring finger on the left alar. Hold down the left nostril, lift your thumb and inhale through the right nostril for 5 seconds. Put down your thumb and hold your right nostril for 5 seconds, then let go of your left nostril and exhale for 5 seconds. Inhale through the left nostril and exhale through the right nostril.

Stretch neck forest style

Methods: Stand up straight, tilt your head slightly to the right, put your right ear gently on your right shoulder, and take a deep breath evenly through your nose. After one minute, practice on the other side. Relax, take a good breath, cooperate with meditation, switch the picture in your mind from the monotonous office to the tree-lined and breezy lake, and imagine yourself as a goddess wearing a wreath and bathing in the sea breeze. The effect is naturally better.

4. Waist and abdomen weight loss method

Methods: Stand upright, legs apart about 1 m, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.

Extended data

Precautions:

1, adjust breathing.

Aerobic exercise can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you must listen to the coach's guidance and adjust your breathing to continue aerobic. This is a key to aerobics.

2. Prepare for the activity.

Adequate warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activity, thus preventing sports injuries.

3. Cleverly control the time of aerobics.

The longer you dance, the better. Especially friends who just started aerobic exercise, should choose the right time according to their actual physical condition. Generally speaking, the best time to do aerobic exercise is afternoon. On this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to lose weight.

Baidu encyclopedia-aerobics