Aerobics second-level prescribed action video tutorial Other aerobics Step 1: Bend over and do abdominal exercises.
1. Kneel on your knees, put your legs together, make your thighs and calves at a right angle of 90 degrees, put your toes on the ground, lean forward, support your body with your arms straight, and tighten your waist, abdomen and buttocks to keep your upper body balanced with the ground, with your head down.
2. Slowly lift your hips directly upward, straighten your legs, touch the ground with your feet, and connect your upper body with your arms in a straight line, so that your whole body forms a right triangle with the ground.
3. While inhaling, kick your right leg backwards and upwards, keeping your knees and elbows straight, so that your right leg is in a straight line with your upper body and arms.
4. Exhale slowly, sink your hips, pull your upper body forward to restore the posture of balance with the ground, stretch your left leg, bend your shoulders again, bend your knees forward, and tuck your right leg under your chest. Then exhale again, lift your right leg, raise your hips, and do it left and right five times.
Step 2: Stand and do abdominal exercises.
1, the left leg stands straight, the whole body center of gravity falls on the left foot, the right leg bends its knees, the thighs and heels are supported by both hands, and the right ankle is fixed on the left knee.
2. Then keep balance, loosen your hands, lift your arms horizontally forward, palms down, chest out and abdomen in your upper body, hip muscles sink and tighten, and keep your posture for a few seconds.