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Methods and steps
Exercise your lower body while watching TV.
Step 1: Lie on the pillow and watch TV with your legs at a 45-degree angle.
Step2: While exhaling, lift your thighs and move back and forth parallel to the ground.
Key points: the pelvis should be fixed and one leg can move.
This action can exercise our stomach, inner thighs and roots, as well as buttocks.
Twist your waist and stretch your arms when you do family weight-loss exercises with the remote control.
Step 1: Sit on the sofa with your back straight, your arms raised to shoulder height, and your right hand holding the remote control. Inhale, tighten the abdomen, stretch your right hand to the front right, and stretch your left hand back at the same time.
Step 2: Then repeat the same action in the opposite direction.
Point: Move your arm backwards like a bow. When I breathe, I feel my waist tightly twisted.
This action can reduce the waist circumference, shrink the belly and stretch the side of the body.
Sit at home and stretch your arms with your mobile phone.
Step 1: When sitting, hold the mobile phone in your left hand and extend your arm backwards.
Step2: the elbow joint of the arm is fixed and flexed.
Step 3: repeat elbow flexion 10-20 seconds.
Point: When doing the action, focus on the muscles of the upper arm.
This action can effectively thin the arm.
Aerobics has seven main basic steps.
(1) Step, (2) Kick and run, (3) Kick and jump, (4) Kick and jump.
(5) Kick jump (6) Open jump (7) lunge jump
Combination (1)
1, step with hands akimbo (1 step) (2*8 beats)
2, hands akimbo and step (2 steps) (2*8 beats)
3, hands for the left and right side and step (2 steps) (2*8 beat)
4. Hands akimbo lunge (1 step, 2 steps) (2*8 beats)
5. Change left and right lunges with both hands (1 step, 2 steps) (2*8 beats)
6. Two lunges (8*8 beats) on the left and right sides step by step.
7. Bend your knees six times with your hands akimbo and your left and right legs in turn, and turn around for one week (4*8 beats).
8. change hands. The left and right legs bend their knees six times in turn and turn around once (4*8 beats).
9. Hands akimbo, left and right legs bend knees (2*8 beats) twice in a row.
10. Change your left and right legs twice in a row and then bend your knees (2*8 beats).
Combination (2)
1, V step from the right foot (2*8 beats)
2. V-shaped footwork from the left foot (2*8 beats)
3. Hands akimbo, step forward with your right foot, and then step backward (2*8 beats).
4. Hands akimbo and left foot forward and backward (2*8 beats)
5, hands for the left foot before and after (2*8 beat)
6, hands for the right foot before and after (2*8 beat)
7, Zuo Mambo dance steps
8, right mambo dance steps
9. Jump with legs in place (4*8 beats)
Combination (3)
1, the left and right toes step forward (4*8 beats)
Step forward and put your hands on your left and right toes (4*8 beats)
Step on the left and right toes (4*8 beats)
4. Step with your hands on your left and right toes (4*8 beats)
5. Left and right toes retreat (4*8 beats)
6. Step back and put your hands on your left and right toes (4*8 beats)
7. Kick with hips akimbo (4*8 beats)
8, left and right two consecutive forward kicks (4*8 beats)
9. Kick 8 beats from left to right and jump 8 beats (4*8 beats)
10. Squat left and right in turn and then return (4*8 beats)