How to lose weight through aerobics

Calisthenics is a type of aerobic exercise that many women prefer to lose weight. There are many weight loss tips for regular aerobics. Let’s learn from the editor how to lose weight through fitness.

Tips for weight loss through aerobics 1. Waist and back exercises

After lying on your back and supporting your knees, support your waist with both hands, lift and lower your buttocks, and repeat about 20 times.

3. Forearm and leg movements

Bend one leg to the ground and straighten the other leg as much as possible. Hold the ankle with both hands and repeatedly lift and lower the straight leg.

3. Leg exercises

Stand straight with your hands on your hips. The legs are separated and about 20cm wider than the shoulders.

The waist and legs are exerted, the body slowly squats and stands up, and the inner thigh muscles are tired.

4. Waist and leg exercises

Exercises that can be done while watching TV. After lying on your side, use your hands to support the ground and lift and lower your legs 30 times. The muscles in your waist and inner thighs will feel sore.

Key Points

When doing Health, the correct way is to perform it in order from the upper body such as chest, shoulders, back and shoulders, to the lower body such as buttocks, thighs and calves.

In addition, in order to eliminate body fat, it is best to repeat it several times under low weight conditions.

The appropriate rest time is about 30 seconds to 1 minute.

Aerobics to lose weight and body sculpting exercises 1

Actions

Lie on the bed, bend your knees slightly, and hold your head with both hands (inhale).

Hold your head with both hands, slowly lift your body off the bed, draw in your abdomen and exhale, and pause for about 10 seconds when you reach the highest point.

Slowly flatten your body and continue doing this 20 times.

Effects

This group of exercises can strengthen waist modification, eliminate abdominal fat, and achieve the effect of weight loss and fitness.

Body Shaping Exercise 2

Actions

Lie on your back on the bed with your feet together and slowly raise them. When they are raised to 90 degrees with the body, slowly lower them (knees Do not bend, do not exert force on shoulders and arms).

Stop 30 cm away from the bed, wait for 1 minute, and do 10 times.

The initial stop time is about 15 to 30 seconds, and gradually extend the time to 2 minutes.

Effects

It can make the knees smaller, lift the hips, strengthen the waist, and disappear the fat in the lower abdomen and stomach.

Office weight loss aerobics 1. Sitting and stretching

Lift your arms as high as possible, put your hands together, keep your upper arms as close to your ears as possible, feel your back and shoulders stretch upward, and tighten your abdomen Keep your chest out. Hold for 10-15 seconds each time and repeat 2-3 times.

2. Lunge forward

Put your right leg forward into a lunge, bend your knee joint to 90 degrees, raise your arms as straight as possible, close to your ears, and stretch your shoulders back Squeeze your abdomen and lift your chest, pause for about 10 seconds, and switch to the opposite leg.

Recommended exercise intensity:

Alternate legs into 1 group and do 1-2 groups.

Main training areas:

Quadriceps, gluteus maximus, deltoid muscles.

Auxiliary exercise parts:

Back muscles.

3. Standing side flexion

Stand with your feet slightly wider than shoulder width, the toes of your right foot abducted, your left foot slightly buckled in, and your arms raised sideways. Bend your body to the right side and hold your right ankle with your right hand. Look at the direction pointed by the fingers of your left hand. Pay attention to keeping the upper body and legs on the same plane and do not bend the hip joint. Pause for about 5-10 seconds, then slowly restore, alternating sides.

Purpose of exercise:

Eliminate fat on both sides of the waist.