Warm-up: within 5 minutes, you can take small steps, hop, twist your waist, shake your hips and other warm-up actions to fully stretch your muscles.
Aerobic exercise: You can choose to do aerobic exercise or jump freely for 20 minutes. The point is to get yourself moving and sweating. When burning fat, you can choose a song with faster music rhythm as background music, and the action can follow the rhythm of music.
Aerobics: 10 minutes, you can choose simple and easy-to-learn aerobics, such as waist and abdomen exercises and shaping exercises. , so that you can exercise your body and exercise your coordination ability. The movements of aerobics can be learned by finding some simple aerobics on the Internet.
Stretch and relax: follow the music rhythm for 5 minutes, do some slow movements, relax the body, and restore the stability of breathing and heart rate.
Matters needing attention
1, warm-up and stretching: Before starting aerobic exercise, you must do warm-up exercise for 5- 10 minutes to increase your body temperature and reduce joint pressure. After aerobic exercise, you should do stretching exercise for 5- 10 minutes to prevent muscle aches and other problems.
2. Action standard: Pay attention to the standard posture of each action, and don't change the action at will, especially the high-factor actions such as looking up and turning around.
3, breathing control: when doing aerobics, you should control your breathing, don't hold your breath, breathe evenly, and breathe according to the rhythm of the action.
4. Measure strength: Don't pursue the difficulty of the action excessively at first, and choose the action that suits you according to your actual physical strength and physical condition to prevent physical injury caused by excessive exercise.
5. Balanced diet: Pay attention to diet after aerobic exercise, especially when the weather is hot, drink more water and eat less spicy and irritating food, so as not to affect your health.