Family couples do aerobics, and many people do some aerobics in their daily lives. Couple aerobics can not only exercise but also increase feelings, but many people don't know how to do family couple aerobics. Let's share family couples' aerobics and find out the answer.

Family couple aerobics 1 1, back: pull elastic rope to train the back.

Beginners can choose elastic rope with less resistance, and skilled people can choose elastic rope with greater resistance. Men hold the middle of the elastic rope with both hands, and women hold the handles at both ends of the elastic rope. The posture is to raise your hand and pull down the elastic rope.

2. Legs: Lift dumbbells for lunges.

Beginners hold a dumbbell weighing 5~7 kg in each hand, and the weight of dumbbells used by skilled people can be increased to more than 8 kg. Lunge forward, sink your upper body, then stand up and stand up again.

3. Hip: The body is half suspended, and both hands support the ground.

Beginners take a bridge posture with their hands on the ground and their legs standing up, and skilled people can take a posture with one leg straight. Lift the pelvis until the thighs and torso are in a straight line. When practicing, keep your hands straight and put them at your sides.

4. Chest: Pull the elastic rope forward.

Choose elastic ropes with different resistances according to your own situation. Sitting posture, keep your body straight, first wrap the elastic rope around your shoulders, then wrap both ends of the elastic rope around your hands, stretch forward and then straighten.

5. Hips/legs: lateral lying and lateral lifting exercises

Lie on your side, slowly lift one leg, and then put it down. Skilled people can make a circle on their knees with elastic ropes.

Important: If you have a back problem, your head should be flat on your arm.

6. Back: Swing dumbbells

A novice takes a dumbbell weighing 4~6 kg, and the weight of a skilled dumbbell can be increased to 7~ 10 kg. Move your right leg forward, put your right hand on your knee, drop your other hand, move your arm forward, pull up the dumbbell next to you, and consciously pull your shoulders back.

7. Hips: Lift your legs back.

The man holds the elastic rope, the woman stands upright and holds her hips with both hands. Put one foot in the elastic rope and pull it back. After endurance exercise, do the above exercises. Do each exercise five times, and then start the exercise again.

Family couple aerobics 2 couples aerobics to increase intimacy.

1 (left) The lady is lying on her back on the bench with her arms bent at her sides. The man knelt on the ground, holding his elbow with both hands and continuing to exert his strength. The other party clamps the elbow hard and repeats the action, mainly exercising the chest muscles.

2. (Right) Two people face each other, with their arms supporting each other, and then do standing push-ups. Exercise chest muscles, upper arms and balance.

3. (Left) The lady is lying on her side and doing leg lifts. The man holds her ankle and exerts resistance. When the leg descends, the opposite resistance is applied. Legs take turns to exercise the muscles of the inner thigh, the outer thigh and the waist.

4. (Right) The lady kneels on the mat to lift one leg, and the man presses the calf to exert resistance during the lifting process. Exercise hip muscles.

5. (Left) The lady is prone and doing leg hooks. The man grabbed her ankle and exerted resistance. When the legs are tilted back, the helper uses both hands to exert force in the opposite direction. Exercise hamstring muscles at the back of thigh and quadriceps femoris at the front of thigh.

6. (Right) Two people stand back and forth. The people behind hold their wrists with both hands and continue to exert their strength. The other side bends the arm hard and exercises the biceps brachii.

7. (Left) Two people stand back and forth. The people behind hold their wrists with both hands and continue to exert their strength. Hold your arms flat and exercise your shoulder muscles.

8. (Right) The man is lying on the bench with his belly up, and the woman holds her head in her hands and continues to exercise the muscles behind her neck.

9. (Left) Two people stand back and forth, with the hands in the back facing up, and the people in front holding down their bodies with their arms until their feet are off the ground 10- 15 seconds, mainly exercising the triceps brachii and the lower side of the pectoral muscles.

10, (right) Sit back to back, hold your hands on the ground, lift your legs alternately, and exercise your lower abdomen and iliopsoas muscles at the same frequency.

1 1, (left) Stand face to face, hold hands with each other, step on each other's feet with your feet, and avoid each other's feet at the same time, so as to exercise the coordination and flexibility of both sides.

12, (right) Two people are back to back, their hands are stretched back and clasped, their upper body leans forward, and their chests are stretched.

13. When the woman lies on her back, the man lifts one leg and slowly exerts downward pressure, mainly to stretch the muscles at the back of thighs and calves.