Aerobic exercise weight loss plan 1: During aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
1. Skipping rope: Skipping rope continuously 10 minutes is similar to jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
2. Squat: It can obviously improve the pear shape, and MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs!
3, waist exercise: MM who wants to be a "small waist essence" can lie on her back before going to bed, with her legs bent, her arms on her sides, her head and upper body slowly lifted, and after staying for about 1 minute, she bowed her head and repeated it until her muscles felt sour. Perseverance can make the waist and neck lines beautiful.
Aerobic exercise weight loss plan 2: start from jumping in place.
Do aerobic exercise for 5 minutes at first, which can be jumping in place or jogging in place; Then, with the help of cushion, solid ball, dumbbell and fitness ball, the following three movements are completed four times in turn, with a total time of about 15 minutes.
Aerobic exercise weight loss plan recommendation
Leg bending on supine ball
After five minutes of warm-up, start the first action:
① Lie flat on the mat, with your arms flat, your heels supporting the fitness ball, and your hips raised, so as to maintain strength throughout;
2 Bend your legs slightly, press your heels into the ball, and keep your upper body stable with your arms, but don't use too much force when your legs move;
(3) Roll the ball slowly towards the body with the sole of your foot until you completely step on the ball to support your body;
(4) Slowly straighten your legs and return to the initial position of the heel on the ball to complete the whole movement.
Repeat 20 times.
Aerobic exercise weight loss program
Supine triceps extension
Lying posture helps to concentrate the stretching of upper limbs;
① Pick a pair of dumbbells that will make your arms feel tired after lifting them for 20 times, and then lie flat on the mat;
(2) Hold 1 dumbbell in each hand, and lift it directly above the body to keep the elbow straight;
(3) The arm is gradually close to the head, the elbow is bent at a 90-degree angle and kept, and at the same time, the dumbbell is pressed down as far as possible and close to the mat;
(4) Return to the initial position directly above the dumbbell to complete the whole movement.
Repeat 20 times.
Sit with the ball twisted.
The last movement will focus on the waist and abdomen:
① Sit on the mat, hold a solid ball weighing 5 kg in both hands, lift your legs, lift your feet off the ground and bend your knees;
2 the upper body is centered on the buttocks, leaning back slightly, keeping the back straight and trying to keep the body stable;
③ Twist the body to the limit position to the right, and at the same time put the ball on the side of the body with your arm, then return to the middle position, and then twist it to the left, and so on alternately.
Do it left and right 10 times.