​Simple aerobics

Aerobics is something that many people like to do. It is very effective for weight loss. However, when doing aerobics, it is also necessary to do it correctly and master its basic movements very well. This will help to burn body fat when doing it. So what are some simple aerobics methods? There are many good options. The following is a detailed introduction so that you can do aerobics at will.

Simple aerobics steps:

1. Lie on your back, bend your legs (keep your heels as close to your thighs as possible), and place your arms flat on your sides with your palms facing up. Then use your head and lower body as a fulcrum, use your hands to support the ground, and push your chest up as hard as you can, and inhale while doing so. Repeat 5-8 times.

2. Kneel on your knees, slightly apart, and support yourself with your hands, shoulder-width apart. Raise your right arm forward and upward, while straightening your left leg and raising it upward, then return to the original position. Then switch to the left arm and right leg and do the same movement. Repeat 6-8 times. Inhale as you raise your arms and legs.

3. Lie prone, bend your elbows, place your hands on top of each other to support your forehead, keep your legs together, straighten your toes, and hook your heels on a fixed object. Lift your upper body while stretching your arms to the sides, keep your head up (don't lift your chin up), and chest out, and inhale as you lift your upper body. Repeat 6-10 times.

4. Stand two steps in front of the chair with your feet slightly apart, legs straight, hands on the back of the chair, arms straight in line with the upper body, parallel to the ground, head slightly raised. When counting 1, 3, and 5, bend the spine downward, and when counting 2, 4, and 6, return to the original position. Try to breathe in time with the movements. Repeat 4-6 times.

5. Kneel on the ground (feet together, insteps straight), raise arms (palms facing forward), straighten your back, neck, slowly lean your upper body forward, and sit your buttocks on your heels. Put special effort on the hip and knee joints, keep your hands steady and don't move your head. When your chest touches your knees, relax your back muscles. When your hands touch the ground, relax your shoulder muscles and let your head drop naturally. When returning to the original position, support your body with your hands while tightening your back muscles. Slowly straighten your body to the starting position. Then lower your arms to your sides. Exhale as you lean forward, and inhale as you return to your original position. Repeat 4-8 times.

After understanding the methods of simple aerobics, you can follow the above methods when doing aerobics. However, it should be noted that you must persist in doing aerobics every day, so that it will be more helpful to yourself. At the same time, it is beneficial to the healthy development of the middle-aged and elderly people to do it every day.