What are the simple aerobics? Many people have accumulated a lot of fat on their bodies because they are sedentary and don't exercise. After a long time, it will have a very bad influence on their bodies, so we should consider losing weight and fitness. What are the simple aerobics?
What are the simple aerobics? 1 1, walk with your legs high.
The thighs are at right angles to the calves. Swing your arm quickly for 30 seconds. Breathe naturally.
2, arm exercises
Ready posture: Raise your arms horizontally. Do circular movement inward, first wrist joint, then elbow joint, then straighten the last two arms and then move the shoulder joint four times each. Then repeat the above actions in the opposite direction. Breathe naturally.
3. Neck exercises
Preparatory posture: upright. Turn your head to the right, shake your head to the left (shake your head quickly), and then your chin touches your chest. Turn left, swing right, and turn back quickly. Do it four times in front and four times in back. Breathe naturally.
4. Trunk exercises
Preparatory posture: upright. The upper body is slowly bent forward and gathered, arms are raised horizontally, and then the waist is slowly straightened. Exhale when bending forward. Repeat 10- 12 times.
5, sideways movement
Ready posture: legs apart, arms up. The upper body bends left and right, shifting the center of gravity from one foot to the other. Repeat 14- 16 times. Breathe naturally.
6. Leg exercises
Preparation posture: the toes are separated into a 45-degree angle, one hand is placed on the back of the chair, and the other hand is placed on the hips. Chest out and abdomen in, toes on the ground, legs swinging sideways, swinging back and forth. The speed is from slow to fast. Repeat on both feet 10 times.
7. Full-body exercise
Ready posture: the right leg is upright. Left leg back, toes on the ground, arms up. Bend over and squat with your left leg; Stretch your right leg forward and point your toes to the ground. Move your body center of gravity from your left foot to your right foot in a wave-like motion, while raising your head, standing upright and raising your arms horizontally. The left foot is close to the right foot, and then do the same action from the right foot. Repeat 8- 10 times. Exhale when you lean forward.
8. Balanced action
Preparation posture: stand on the right side of the body near the back of the chair, and hold the back of the chair with your right hand. Lift your left leg forward, parallel to the ground, then swing sideways, then lean forward and lift your left leg backward. Do the same with the other leg. Do 8- 10 times for each leg.
9. Steering movement
Ready posture: right foot in front, left hand on the back of the chair. Kneel and squat, then quickly raise your heels and turn left (that is, to the side near the chair) 180 degrees. Loosen the back of the chair with your left hand when turning. At the end of the turn, hold the chair back with your right hand and stand firm with your left foot in front. Then reverse the rotation.
10, jumping movement
Preparatory posture: stand on tiptoe, hold the chair back with your left hand and raise your right hand. Jump, legs apart, right arm extended forward, and then jump back to the original position. * * * Do it 20 times. When finished, stand still for half a minute.
1 1, relax.
Preparation posture: sit in a chair, relax your upper body, lean forward and droop your arms. Stand up, look up, lift your heels, raise your arms-inhale, sit down-exhale.
What are the simple fitness exercises? 2. Stand upright, with your legs shoulder-width apart and your hands akimbo, bending forward, backward, left and right respectively, with 10-20 as a group, and do 3-4 groups every day.
Stand with your back against the wall, lift your arms up and extend, bend your back, and gradually move your hands under the wall until you reach the limit. Do it eight times a day.
Stand with your legs apart, lift your arms from front to back, lean your head and upper body backwards as far as possible with your arms, turn forward after reaching the limit, bend your head, and your arms naturally droop. Try to touch your toes with your hands. Be careful that your knee joint must not bend.
Stand up straight, arms akimbo, legs apart. First twist the waist 10 times clockwise, then twist the waist 10 times counterclockwise, and finally bend it back, forth, left and right five times.
Kneel on the ground, put your hands in front of you, practice hunchback like a cat, bow your head and bend your waist hard. Then slowly raise your head, relax your back and make your spine "U"-shaped. Inhale deeply when hunched, and exhale when collapsed. Do it 10-20 times a day.
Lie on your back with your legs together and bend your knees. Slowly twist your legs to the left until your left knee touches the ground. Do it again in the opposite direction, and be careful that the upper body does not move. Make 15-20 pieces every day.
Lie on your back, with your head and feet as the support points, raise your waist and hips as high as possible, so that your body and face are in a "bridge" shape. After 30 seconds, your hips and waist are down. Rest before doing 1 min. Do it five times a day when you get up and five times before going to bed.