How can 10 minutes of Aerobics make you lose weight easily? You should know that 10 minutes of Aerobics every day can promote blood circulation and easily lose weight when the amount of exercise is small. The following set of aerobics is most suitable for female friends who have been sitting in the office for a long time. Let Sihai Xiaobian teach you how to lose weight through this set of Aerobics!
The purpose of the whole exercise is to move the parts we usually do less than exercise, including the opening and closing of shoulders, and the stretching of thighs and calves. The whole set of exercises is neither strenuous nor difficult to achieve. They are all simple movements, especially suitable for OL weight loss. A few simple exercises can easily cure office sedentary.
Warm up:
The method is to cross the hands and close the ankles, stand on tiptoe on the right foot, and then turn four eight beats in the same direction at the same time, and then change the feet for the same exercise. Keep your hands moving all the time.
Part 1: press the knee
1. Bend over with upper torso at 90 degrees to legs and hands on knees. Keep your hands and legs straight. Then squat, elbows out, palms still on your knees. After squatting, lift up your body and squat down a little bit, that is, do two squats without standing up directly.
2. Then the legs will be bent up, the body back to the original position, bending 90 degrees. Similarly, press the knee twice with your hand to keep the leg straight and bent, and then cycle the above two steps.
Part 2: hugging legs
1. Lift the right knee forward, clasp the knee with both hands together, and pull the leg toward the abdomen to make the thigh fit the abdomen. Pay attention to the balance of the center of gravity. Repeat the whole movement 10 times, and then change legs for the same exercise.
2. Lift the left leg backward, grasp the foot with both hands, and pull the leg toward the thigh to make the leg fit with the thigh, and pay attention to the balance of the center of gravity. Repeat the whole movement 10 times, and then change legs for the same exercise.
Part 3: loose shoulders
1. Stand in a standard position with hands on both sides of the body and eyes in front. Then two shoulders up, so that the shoulder position as close as possible to the head, driving hands slightly outward.
Then slowly relax, put down the shoulder and return to the standard position. Repeat the whole movement 10 times. It is very suitable for OL with sore shoulder. If the shoulder is hard, it can be increased to 20 times a day.
2. Bend your hands open, put your fingers on your shoulders, and use your elbow to drive your arms forward. Repeat 10 times. Then turn back 10 times.
3. Stand in standard posture with eyes in front. Raise your hands 30 degrees back and fold your palms so that your shoulders are fully open and open. Hold for 15-30 seconds.