About the knowledge of aerobics, the body is the foundation of our life, and exercise can also help us get rid of fat. Long-term inactivity may reduce our physical function, and this kind of exercise will greatly improve our posture. Now share the knowledge and skills about aerobics.

Physical knowledge aerobics 1 chest exercises

Section 1: Chest Exercise (1)-Kneel on the ground, with thighs perpendicular to the ground, hands on the ground, arms perpendicular to the ground, chest down, as close as possible to the ground, repeat 8 times.

Section 2: Chest Exercise (2)- Sit on the ground, with knees bent upward, hands backward, then hips off the ground, knees up, until the neck is parallel to the ground. Repeat 8 times.

Waist exercises

Section 3: Waist Exercise (1)-Lie on your back, with your knees bent to your chest, your thighs perpendicular to the ground, your arms extended to the left and right, and your shoulders and hands on the ground. Turn the trunk to the right, touch the ground with your right knee, and keep your arms still; Then the torso turns left, the left knee touches the ground, and the arms are still. Repeat 10 times.

Section 4: Waist Exercise (2)-Lie on your back, hold up the pelvis with your palm to support the lower body and waist, straighten your toes, and land on your back, head and arms. The left and right feet alternately stretch and bend to the head, keeping the knees straight, and do it 12 times continuously.

Hip exercises

Section 5: Hip Exercise (1)-Lie on your back, inhale, and let your muscles contract as much as possible when your hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale, slowly lower your body, and feel that every spine is relaxing. Repeat 5 times.

Section 6: Hip Exercise (2)-A. Kneel with both hands and feet, inhale, bend over, head back, make your forehead face your knees, and move your right knee close to your forehead.

B. Exhale and contract the hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. Repeat 20 times on each leg.

Aerobics. Knowledge 2 1, waist and hip twisting movement

Stand with your feet together, put your hands on your waist, relax your shoulders, and twist your waist and hips as far as possible to the left for 5 times, and then twist them to the right for 5 times.

2. The shoulder arm moves around the ring.

Stand with your feet together, raise your arms to shoulder height to form a T-shape, palm down, and rotate your arms around the basketball circle for 20 times. Then thumb down, palm back, do the same for 20 times. Then turn the palm up 20 times and turn the palm forward 20 times. If you want to increase the difficulty, you can stand on your left foot for the first 40 times and stand on your right foot for the last 40 times.

3. Hip and leg stretching exercises

Stand on the ground, bend over and try to touch the floor with your hands. One knee bends, the other stays straight, and the knees on both sides bend alternately. Pay attention to keep your feet flat on the ground and your head completely down. You feel that you are stretching your cervical spine with gravity, and your spirit is completely relaxed. That's 15 seconds.

4, back muscle strengthening exercise

Stand with your feet together, knees slightly bent, upper body leaning forward, back straight and parallel to the ground as far as possible. Straighten your arms naturally, relax your elbows, then push your arms to your sides, parallel to the ground, rest for a while, then put them down and put your hands together for 40 times.

5, lateral pressure movement

Stand with your feet together, raise your hands above your head, grasp your left wrist with your right hand, lean down to the right, stand at the lowest point for 15 seconds, and then lean to the left.

6. Toe exercises

Stand with feet at an angle, heels together, hands akimbo. Then try to stand on tiptoe, put it down, stand on tiptoe again, put it down again, and repeat for 40 times to exercise calf muscles.

7. One-legged weightlifting exercise

Stand with your hands akimbo, toes apart and heels together. Then raise your right leg as high as possible, keep it straight, keep it at the highest point for 2 seconds and then put it down. Lift the left and right legs 25 times each.

8. Physical exercise

Stand with toes apart, heels together, arms above your head, palms facing each other. While lowering the right arm, lift the right leg sideways so that the right elbow touches the right knee. Do it 25 times left and right.

9. Leg lifting exercises

Sit on the ground, hands behind your back, fingertips backward, elbows slightly bent, legs bent. Put your right foot flat on the ground and your left foot on your right leg. Try to sit up straight. To increase the difficulty, you can narrow the distance between your left leg and your body. Hold still 15 seconds, and then do it with your right leg.