Is aerobic weight-loss aerobics effective? How to do thin waist aerobics? How to quickly lose body fat, not autumn fat to beauty? Xiaobian for you to develop a scientific system of five steps aerobic aerobics, in the body beauty training at the same time, help you promote metabolism, regulate endocrine, cultivate elegant temperament, let you thin more attractive. Come and watch!
Section 1: trot in place
Preparation posture: small eight character step standing.
Methods: keep the upper body upright, swing the arms naturally, stretch the feet when the feet are off the ground, and bend the knees more than 90 DEG;.
Main points: when standing, look at the front, straighten the head and neck, droop the shoulders, clamp the shoulder blades slightly, tighten the abdomen and buttocks, clamp the two thighs, straighten the knee joint, close the heels, separate the toes, and feel the posterior edge of the occipital part, buttocks and heels in a vertical line.
Requirements: run 1000 steps every day. When running, tighten the abdomen and buttocks, and feel that the higher you run, the higher you feel.
Section 2: standing, squatting and heel standing exercises
Preparation posture: hold the handle with both hands and stand in small eight character steps.
Practice: keep the upper body upright, bend the knee to squat, and do heel standing after reduction.
Main points: when squatting, keep the upper body upright on the basis of the small eight character step standing, squat with the buttocks toward the heels, and bend the knees more than 90 & deg;. When standing on the heel, on the basis of the small eight character step, the heel is off the ground (the higher the better), and the forefoot is on the ground.
Requirements: half squat and heel standing, upper body can not lean forward, do 20 times a day.
Rhythm: one time in eight beats. 1. 2 half squat, 3,4 reduction, 5,6 heel stand, 7,8 reduction.
Section 3: hook, stretch and loop exercises
Ready posture: sit at right angles, legs together and straight, instep taut.
Practice: keep the upper body upright, hook and stretch the feet, and then do the action of circling.
Main points: when hooking the foot, the heel should be stretched forward, when stretching the foot, the toe should be stretched to the ground, and when circling the ring, the legs should not be separated.
Requirements: do hook and stretch action, can't bend the knee. Do it 10 times a day.
Rhythm: two eight beats at a time. ① 1 hook, 2 stretch, 3-8 repetitions; 2 1,2 circumflex outward, 3,4 repetitions, 5,6 circumflex inward, 7,8 repetitions.
Section 4: bend your knees, open your hips and straighten your hips
Preparation posture: supine, hands behind the head.
Method: bend the knee to open to both sides, then close and straighten downward; bend the knee again, straighten the lower leg to the upper knee, and then slowly drop the straight leg.
Main points: when bending the knee, keep the heels together, and draw the toe toward the hip, as close as possible to the hip. When the lower leg is extended to the upper knee, the lower limb is at right angles to the upper body.
Requirements: when the knee should be bent, try to bend, when it should be extended, try to extend, and always keep a tight foot posture. Do it 15 times a day.
Rhythm: two eight beats at a time. ① Bend the knees 1 and 2, open the crotch 3 and 4, close the crotch 5 and 6, and straighten the crotch 7 and 8. ② Bend the knees 1 and 2, straighten the knees 3 and 4, and slowly drop the straight legs 5 to 8.
Section 5: arm exercises
Preparation posture: small eight character step standing.
Method:
[lift up]: two arms droop, palm back, straight arm by the front up, and then restore.
[side up lift]: two arms droop, palm inward, straight arm by side to two ears, and then restore.
[front lift and inner clip]: raise both arms horizontally, palm upward, and clamp both arms inside.
[arm flexion and extension]: raise both arms horizontally, palm upward, bend elbow while clenching fist, and then rotate both arms inward and stretch out.
Main point: when doing each movement, the body must maintain the correct small eight character step standing posture.
Requirements: lift up 15 times, side up 15 times, front lift inside clip 50 times, flexion arm extension 20 times.
Rhythm: up lift, side lift, 1, 2 lift, 3, 4 restore, repeat; front lift inside clip, 1 right hand on top, 2 left hand on top, repeat; arm flexion and extension: 1, 2 clench while bending elbow, 3, 4 force outward, repeat.
Tips: the above five exercises should be completed in half an hour, and the effect will be better.