Aerobics is an exercise to build a good figure, which can increase muscle elasticity and strength, accelerate your metabolism, and most importantly, help you lose weight. Below I have compiled the training methods of aerobics for your reference and reading, hoping to help you! For more information, please continue to pay attention to our fresh graduates training network!

1, the waist extends transversely.

Lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn. Stretching position: left and right waist.

Step 2 lift your hips and abdomen

Sit at the front of the sofa, hold the handle of the sofa with both hands, lift with your feet together and knees up, stop for 2 seconds every time you lift 1 time, then put it down and go back and forth1time. Stretching parts: anterior complex and gluteal muscles.

Step 3 sit down and turn around

Sit at the front of the sofa, knees together, upper body twisting in the opposite direction, do it three times after each 10 second, and then do it on the other side. Can stretch the left and right waist muscles.

Step 4 hold your chest out and stretch your back

Put your hands on the back of the sofa, keep your arms as straight as possible and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles.

Step 5 stretch.

You can do stretching exercise in just 30 seconds after getting up in the morning, which can not only lose weight, but also make you energetic all day. Lie on the bed, put your hands gently at your sides, straighten your legs and relax. Open your hands on both sides of your thighs, keep your feet shoulder-width apart, and press your toes forward. With palms facing each other, slowly raise your hands, stretch your whole body and take a deep breath.

6. Raise your legs.

Sit in a chair, bend your knees and lift your legs, then lift one foot horizontally and change the other foot. Stand up straight, with one hand on the wall to support your body, and the other hand on your hips, lift your feet on the same side to the side for 30 degrees, and then change directions. Hold the wall with both hands, kick back to about 30 degrees with one foot, and then kick the other side.

7. tiptoe.

Stand with your feet together, hold your head high, and put your hands on your sides naturally. Quickly stand on tiptoe and stop for about 10 second. Then slowly descend. Repeat this action five times.

8. Behind the hips

Bend the forefoot and thigh flat, straighten the hindpaw with knees down, lean forward, pull the sofa with both hands straight and hold the handle 10 second, and then repeat for 3 times. Stretching position: the muscles behind the buttocks.

9. Holding the bottle

Legs upright, chest out and abdomen in. Hold the water bottle horizontally on your chest with both hands, then hold the bell and lift it up until your hands are completely straight. Hold still for 3-5 seconds, then slowly lower the straight arm to recover.

10, left and right levels are improved.

Keep your feet shoulder-width apart, hold a bottle filled with water in each hand, and lift it horizontally alternately from left to right, pausing for 5 seconds at a time. * * * Repeat 10 times.

1 1, put your head back.

Spread your feet a little, put your hands behind your head, stand up straight, then slowly lean back to the limit and stop for about 10 second.

12, clench your fist and lean forward.

Put your lower abdomen flat, stand with your feet apart, make fists with your hands and straighten your arms forward. Take a deep breath, tighten your lower abdomen, lean forward and pause for 5- 10 seconds. Repeat 5 times.

13, stretch your neck

Sit on the stool, gently press your head to the left and right, then press it straight forward, and then press your head down with both hands.

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