Waist slimming aerobics, sedentary office workers and student parties all need to be exercised. This exercise can help us exercise well. Long-term inactivity may reduce our physical function. The importance of sports to the three high people is self-evident. Let's take a look at waist slimming aerobics and knowledge with me.

Waist slimming aerobics 1 1, abdominal slimming aerobics

1, lie on your back, bend your knees, put your feet flat on the bed, put your hands on your abdomen, do deep breathing exercises, and tuck in your abdomen when inhaling and tuck in your abdomen when exhaling.

2, lie on your back, put your hands behind your head, slightly chest out, legs straight up and down alternately, from slow to fast, do 50 times.

3. Lie on your back, straighten your arms at 90 degrees, tilt your legs together, then put them down for a while and repeat until your muscles are sore.

4. Lie on your back, put your hands on your sides, use the strength of abdominal muscles to make your upper body sit up, then lie down and practice 10-20 times every morning and evening.

5, lie on your back, push your hands sideways, bend your knees, raise your arms as much as possible, fall for a while, and practice repeatedly.

6. Lie on your back, put your hands on your sides, tilt your legs upward as far as possible, and then kick your feet in turn like riding a bicycle until your legs are sore.

7. Stand well, lift your legs, bend your knees in turn, and raise your thighs at right angles to your body. 3. Walk with your legs up as high as standing, and walk more than 100 steps every day.

8. Stand with your hands akimbo, inhale, and inflate your abdomen vigorously for 2~4 seconds, then exhale to contract your abdomen, and repeat.

9. Stand by and watch the bed, put your hands on the bed, your feet back, your body is in a straight line, your forearms are bent, and your body is pressed down. After stopping for 3 seconds, straighten your forearm, lift your body upward, and repeat this action for 5- 10 times.

10, take off your coat, lie on your back, rub your hands to warm up first, and then massage your abdomen with your hands until local redness and fever occur, every morning and evening 1 time.

Second, waist slimming aerobics

1, stand with your hands akimbo and your legs apart. First twist the waist to the left until it reaches the maximum; Then twist your waist to the right as much as possible. Do it continuously 10-20 times.

2. Stand with your hands akimbo and your legs apart. First bend forward, then bend left and right, then stand upright, and do 10-20 times continuously.

3. Stand with your back against the wall, keep your hands straight, bend your back, and gradually move your hands down until you reach the maximum. Do this for 5 times.

4, lie on your back, close your eyes, alternately straighten your legs and slowly bend your knees, and relax your muscles with breathing.

5, supine, first bend the right leg, so that the thigh is as close to the chest as possible, and straighten after a pause of 2 seconds; Change your left leg and do the same. Alternate legs and do it 10-20 times in a row.

6. Lie on the left side, put your right arm under your head, bend your legs slightly, then bend your right leg as much as possible, so that your knee joint is close to the lower stool, and then slowly straighten out; Bend the left leg again so that the knee joint is close to the lower stool, and then slowly straighten it. Alternate your legs 10 times, and then switch to the right position. The movements and exercises are the same as before.

7. Kneel on the bed and support your upper body with your hands. When you practice hunchback like a cat, you should lower your head and exert strength at your waist, then slowly raise your head, relax your back muscles, and make your spine "U"-shaped. Inhale deeply when you do hunchback, and exhale when you collapse.

8. Lie on your back, bend your legs, put your arms at your sides, slowly raise your head and upper body for about 1 minute, then lower your head again and repeat until the muscles of your neck and waist feel sour.

9. Lie on your back, with your head and feet as the support points, your waist and hips as high as possible, and your body is in a bridge shape. After 30 seconds, put your hips and waist down, rest for 2 minutes, and do it three times a day when you get up and before going to bed.

10, sit on a stool, rub your waist with your hands for more than 5 minutes each time, and gently pat your waist and spine with your fist for 30-50 times each time.

1 1. Stand with your legs apart, your arms straight forward and lifted upward, and your head and upper body lean back as far as possible. When you can't lean back, lower your head instead, keep your arms as vertical as possible, touch your toes and pay attention to your knees. Then look back and repeat the exercise.

12. Stand with your hands akimbo and your legs apart. First twist the waist clockwise 10 times, then counterclockwise 10 times, and finally bend back, forth, left and right five times.

Waist slimming aerobics 2 slimming aerobics 1: neck stretching

Body-building exercises: Sit on a stool, gently press your head left and right, then press it straight forward, and then press your head down with both hands, so that the muscles of the whole neck can be pulled in all directions.

Weight loss aerobics II: Get up in the morning and stretch.

Weight-loss calisthenics: mm people can do stretching exercises in just 30 seconds after getting up in the morning, which can not only lose weight, but also be 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. Finally, after all, get up slowly to welcome the new day!

Weight loss aerobics III: Shaping legs

Slimming aerobics: Sit in a chair, bend your knees and lift your legs, then lift one foot horizontally, and then 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. These three slimming exercises can exercise the muscles of your front thigh, thigh side and rear thigh respectively, and shape your leg lines in all directions.

Weight loss aerobics 4: stretching and relaxing

Aerobics: After running all day, you are too tired to stand up when you get home? Stretch, relieve physical stiffness and fatigue, cheer up, and grasp the prime time after work or school! Stand up straight, stretch your hands up and fold your palms. Easily put your arms behind your ears and look up; When exhaling, slowly stretch upward and take a deep breath. "Inhale for 5 seconds"+"Exhale for 5 seconds", repeat 3 times.