14 aerobics modeling video tutorial a set of aerobics methods and steps 1, legs upright, chest out and abdomen in. Hold the water bottle horizontally on your chest with both hands, then hold the bell and lift it up until your hands are completely straight. Hold still for 3-5 seconds, then slowly lower the straight arm to recover.
2. Squat your feet in a standing position naturally, hold the water bottle with both hands and hang it on your sides, then lift your arms straight to the side until they are completely straight, and stay at the height of your shoulders and the highest point for 3-5 seconds.
3. Open your feet, bend forward 90 degrees, hold the arms of the water bottle with both hands, and hang down your shoulders straight. Then lift the dumbbell horizontally from the front until it is parallel to the ground, stand still for 3-5 seconds, and then restore it.
4. Naturally open your feet and squat in a standing position. Hold the water bottle with both hands and put it on your side. Then lift the barbell as far back as possible, rest for 3-5 seconds and then restore it.
5. Sit on a stool, with your calves perpendicular to the ground, your feet hooked on the water bottle, and your calves and thighs at a 90-degree angle. Then straighten your knees and straighten your calves. Stop for 3-5 seconds, and then resume.
6. Lie on the ground or on the mat, hold the water bottle with your ankle, then try your best to lift your calf back to the highest point and rest for 3- 2 seconds before recovering. Pay attention to keep your legs together and keep upright at all times.