Try to divide the parts as well as possible and do the action in place.

Hip impact will not thicken the legs, but will produce a sense of strength.

30 evaluation of abdominal aerobic exercise in the sky D 12

Tang Tang 30 Minutes Sweating Aerobic Boxing.

Cost performance:?

Recommended index:?

Without warm-up and stretching,

Each action lasts for 30s, and five actions are a cycle, which is repeated twice.

Five groups of movements are also aimed at arms, legs, shoulders, back, abdomen,

Everyone stood except the last group with floor movements.

Aerobic on an empty stomach is cost-effective, and aerobic after practice can also be used!

Lizi's 30-minute dumbbell hip lift training without jumping

30 minutes 154 kcal

Cost performance:

Recommended index:?

Rest for 45s+ 15s for each movement.

Standing all the way in the first half, squatting all kinds of fancy,

And the combination of squatting and leg lifting/kicking,

The second half is fully padded, fancy back kick+hip bridge,

Reasonable arrangement, strong pertinence and strong push! !

Heather Robertson 20 minutes inside and outside thighs.

2 1 min 100 kcal

Cost performance:

Recommended index:

30s+ 10s rest for each movement.

There are warm-up and stretching,

There are squats and floor movements, and the ratio is basically half and half.

Basic leg training movements, two groups of the same movements repeated training four,

The movement rhythm is moderate and the difficulty is moderate, which can be done completely.

Suitable for novice Xiaobai, and resume training;

Getfitbyviana 12 minute leg shaping training

12 minutes 60 kcal

Cost performance:

Recommended index:?

Training movements are aimed at the calf, mainly with foot pads.

There are some stretching movements, but the overall repeatability is high.

In contrast, Han Xiaosi's stovepipe training is recommended;

Aerobic group after training

Total 27 minutes 180 kcal

1. Pamela 12 minutes Hot Queen,

Fat-burning dance with hips shaking,

Standing almost all the way except climbing the mountain,

It is very suitable for post-exercise aerobics of hips and legs.

2. Pamela 15 minutes sweating and dancing,

Five songs in a row, not standing all the way,

The last song has ground movements, climbing steps and combination climbing.

Standing movements, such as squatting, jumping, leg lifting, kicking and stepping, are basically the same.

It is also suitable for fasting aerobic.