Aerobics teaching video

Aerobics action exercise method

1, sitting and turning waist

Sit on the front edge of the sofa, knees together, the upper body to the opposite direction of the twist, each time to maintain the 10 seconds to do 3 times and then change the side to do. Stretch the left and right side of the lumbar muscles.

2, side waist extension

Leaning on the sofa handle, the body easily outward extension, pause 5 to 10 seconds after the side, take turns to do 3 times. Stretch: left and right side lumbar.

3. Lift the buttocks and shrink the abdomen

Sit on the front edge of the sofa, hold the sofa handle with both hands, feet together and bend the knees upward to lift, each lift 1 time to stop for 2 seconds and then put it down, back and forth 10 times. Stretching parts: front compound and buttock muscles.

4, chest and back

Hands on the back of the sofa, arms as straight as possible, chest out, each time to maintain 15 seconds after the rest, repeat 3 times. Stretching parts: back muscles.

5, stretch the neck

The body is sitting on a stool, gently press the head to the left and right sides of the hand, and then to the front to the pressure, and then use both hands to press the head down.

6, stretch

You can use the morning get up. Just 30 seconds of time to do stretching exercise, not only lose weight, but also make the whole day are full of energy. Lying in bed, hands gently on both sides of the body, legs straight and relaxed. Open your hands on both sides of your thighs, feet shoulder-width apart, and press your toes forward. With palms facing each other, slowly raise your hands and stretch your entire body while taking deep breaths.

7, high leg lifts

The body sits on a chair, knee bends to lift the legs, so that one foot will be lifted horizontally, and do the other foot. The body stands straight, one hand holding the wall to support the body, the other hand crosses the waist and will be the same side of the foot to the side to lift 30 degrees, and then change direction. Hold the wall with both hands and kick one foot backward to about 30 degrees, then switch sides.

8, the back of the hips

The front foot bending the knee thighs flat, the back foot straight knee down, the body leaned forward, hands straight pull the sofa side handle, action to maintain 10 seconds after the side repeat 3 times. The stretching part: the back side of the buttocks muscles.

9, hold the bottle movement

legs upright, chest and abdomen. Both hands are holding the water bottle horizontally in front of the chest, and then hold the bell upward until the hand upward completely straight. Rest for 3-5 seconds, then lower your arms straight down slowly to restore them.

10, the left and right flat lift

feet apart and shoulder width, each hand holding a filled water bottle, alternately to the left and right flat lift, each time to stop for 5 seconds, *** repeat 10 times.

11, hold the head back

Two feet slightly apart, hands holding the head, body straight, and then slowly back to the limit, stop for about 10 seconds.

12, make a fist and lean forward

shrinking flat belly stand with your feet apart, make a fist with both hands and straighten your arms forward. Take a deep breath, tighten your belly, lean your body forward and stop for 5-10 seconds. Repeat 5 times.

13, tiptoe

Stand with your feet together, head up and chest out, hands naturally down on both sides of the body. Quickly stand on your tiptoes and stop for about 10 seconds. Then slowly descend. Repeat the movement 5 times.