The third set of aerobics morning exercises video tutorial aerobics movements waist and abdomen exercises
1, lie flat on the bed, legs together, knees bent, but feet can't leave the ground, hands behind your head.
2. Use the strength of abdominal muscles to lift the upper body and twist it in the direction of the left leg.
3. Return to the starting position and stick your upper body to your legs.
4. Return to step 1, lift the upper body and turn to the right leg.
5. Return to the starting position and repeat this set of actions 25 times in the order of left, middle and right.
Note: if the arm and neck are painful, it means that the action is wrong. Remember, you must use your abdominal muscles to drive your body. In addition, don't touch your shoulders when you lie down, or you won't be able to exercise your waist and abdomen.
Shoulder and back exercises
1, upright, feet apart slightly wider than hips, knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.
2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head.
3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill.
4. Repeat the passing action 20 times. Move slowly, not by impulse.
Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.
Leg exercise
1. Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee.
2. Lift your heels from the bed and press the fitness stick down with your hands.