Tightening aerobics teaching in waist, abdomen and legs
1, lateral lunge
Action essentials: step out one foot to one side and extend the other hand to the toes. Stand up and press your heels, thighs and hips at the same time to restore your body.
Exercise intensity: after 8 times on one side, the other side repeats the exercise. Objective: To train the lower body and modify the inner and outer lines of thighs.
2. Jump left and right after crossing
Action essentials: after standing naturally, jump to the right; The hips are pressed down, the left leg is raised and placed behind the right leg, and the arms and upper body naturally swing; Jump your left leg to the left.
Exercise intensity: 8 times left and right. Objective: to improve the flexibility and stability of the body, focus on shaping the lines of buttocks and legs, and improve the cardiopulmonary function.
3, side one-handed balance type
Action essentials: feet on the ground, supported by one arm, and the body shape is diagonal; Until the body is unstable and the other side repeats.
Exercise intensity: 1 time or so. Objective: To shape waist line, improve balance, strengthen arm strength and stabilize shoulders.
4. Balance the extension of the opposite hand and foot.
Action essentials: after standing on one leg, lean forward to support the height of the steps; Slowly lift one leg, and the symmetrical other hand is also lifted; Keep your hands and legs extended, raise them behind your hips and tighten them for a few seconds.
Exercise intensity: after 8 times on one side, the other side repeats the exercise. Objective: To improve balance and coordination and shape the whole back curve.
5. Russian rotation
Action essentials: Bend your knees and open your legs naturally; Lie back until the abdominal muscles feel tightened; Turn your upper body and move your arm to the outside of one hip.
Exercise intensity: repeat the lateral movement 16 times. Objective: To train the core parts and tighten the waist and abdomen.
6. Sumo Squat
Action essentials: stand with your legs apart and your toes outward; Squat your hips to the ground, raise your arms and point straight ahead; Then get up, kick your hips hard, and return your hands to your sides.
Exercise intensity: repeated squats for 8~ 16 times. Objective: to shape the buttocks, tighten the inside of the legs and exercise the shoulders and arms.
Step 7 support your knees
Action essentials: support your hands forward, lean your body and focus on your shoulders; One leg is in the direction of hands, and the knee is maintained in the middle of the arm; The legs alternate back and forth, and the body posture is always stable.
Exercise intensity: 8 times left and right. Objective: To make the lower limbs more flexible, tighten the waist and abdomen, and improve the stability of the shoulders.
8. Reverse arm flexion and extension
Action essentials: stand back to back, and support your hands back below hip height; Bend your knees and elbows, press your hips down, clamp your arms back as far as possible, and keep your upper body posture unchanged; Push your arm hard and recover your body.
Exercise intensity: repeat to the back of the arm. Objective: to help eliminate the back of the arm? Butterfly sleeve? .
9. lateral lunge
Action essentials: step out with one foot and both hands pointing to toes at the same time; Stand up and press your heels, thighs and hips at the same time to restore your body.
Exercise intensity: after 8 times on one side, the other side repeats the exercise. Objective: To train the lower body and modify the lines of the inner and outer thighs.
10, Superman jumps
Action essentials: naturally stand and squat, push the left leg to the ground, keep the upper body stable, and push the left hand and right leg to drive the body up at the same time; Alternate left and right, pay attention to the landing buffer.
Exercise intensity: 8 times left and right. Objective: To enhance the strength and compactness of the legs.
1 1, which supports spider crawling.
Action essentials: stand, support the front side with both hands, and focus on the shoulders; Bend your arm and lift one leg at the same time, and lift your knee as high as possible in the direction of your big arm.
Exercise intensity: after 8 times on one side, change to the other side and repeat the exercise. Objective: To exercise buttocks and side waist, improve the flexibility of buttocks and exercise arms at the same time.
12, squat twist
Action essentials: Stand with your legs shoulder width apart, bend your hands in front of your body naturally, and squat down your hips to the ground. Make sure your hips are between your legs, your upper spine is twisted, your arms are straight and far away, and you naturally touch the ground in tandem. Stand back and switch to the other side.
Exercise intensity: 8 times left and right. Objective: To strengthen the strength of the lower body, shape the hip line and enhance the flexibility of the spine.