How do beauties do aerobics to lose weight?

Now more and more people are pursuing weight loss. In today's society, to measure whether a woman is beautiful, the first thing to look at is whether she has a good figure. If she is obese, her personal image will be greatly reduced. Therefore, many women are actively engaged in slimming aerobics, intending to achieve the effect of weight loss through slimming aerobics. Let me introduce to you some knowledge about slimming aerobics!

Ladies are definitely familiar with aerobics. When doing aerobics, you will often hear such advice: if you follow the correct movements, have enough time, practice at least 4 times a week, and pay attention to adjusting your diet, you will definitely get good weight loss results. However, many people try to do it according to this requirement, but the effect is not ideal. What is the reason? It turns out that they have neglected the most fundamental point of aerobics for weight loss - strength.

The force mentioned here means that every aerobics movement must be done actively with force. Each aerobics movement has a different direction and route, and the muscles used in different directions and routes are different. Therefore, you must master the methods of exerting force for different movements when doing exercises. If you don't know how to exert force when doing aerobics, you know to exert force but don't use force to do the movements. Then, no matter how well you move or how long you do it, it will be difficult to achieve weight loss results. Because aerobics weight loss is not determined by the route, amplitude and training time of the movements, but by the degree of muscle strength. Use force to make muscles move, and muscle movement consumes the body's energy. Only by consuming the body's energy can the effect of weight loss be achieved. Therefore, correctly mastering the force-generating method of each aerobics movement and actively exerting force to perform each movement is the key to losing weight through aerobics.

To find the right way to exert force for each movement, you must first understand how muscles exert force, and then experience the feeling of muscle exertion during training. Fitness instructors should be careful not to focus too much on the variety of movements or change movements frequently, but should emphasize the force locations and methods of each movement, and focus on teaching the use of force in movements, so that every student can find the feeling of muscle force in each movement. Only in this way can we achieve good weight loss results and increase the students' interest in fitness.

Buttocks slimming exercises:

Too large or sagging buttocks will make your body look bloated. The following set of simple and easy aerobics will completely help you get rid of this embarrassing situation.

Roll your hips:

1. Lie on your back with your knees to your chest, your hands stretched out and your shoulders close to the ground. Slowly turn your hips to the right, trying to get your knees close to the ground, and turn your head to the left. Exhale and return to the original position. After inhaling, repeat the above steps in the opposite direction. Repeat 10 times the next day, and slowly increase the number to 25 times within 30 days.

2. Inhale and let your muscles contract as your hips slowly lift off the ground. Straighten your lower, middle, and upper back in sequence until your body is supported by your shoulder blades. Hold the position for 10 seconds. Exhale and slowly lower your body. You will feel each vertebra in your spine relaxing. Repeat 2 times, gradually increasing to 5 times.

Leg lift backwards:

1. Lie prone with your hands flat beside you, palms facing down. One cheek was resting on a cushion. Until your feet are 15 cm apart. Inhale and contract your buttocks muscles.

2. Stretch your toes forward and lift your right leg about 15 cm off the ground. Hold the position for 1 second, then lower your right leg, keeping your hips pressed against the mat - this is more important than the height you raise your leg. Repeat 10 times with your right leg, then 10 times with your left leg, gradually increasing to 50 times.

Calf kick:

1. Lie prone, bend your arms, and place your palms at shoulder level. Press your palms and arms down on the mat at the same time, so that both legs are 15 cm off the ground at the same time.

2. Continue breathing, contract your hip muscles, and kick your legs like swimming, 50 times for each leg, and gradually increase to 100 times.

Kneeling kick:

1. Kneel down on your hands and feet, with your hands about shoulder-width apart. The knees should be 20 to 30 centimeters apart. Straighten your right foot and lift it 30 cm off the ground.

2. Continue breathing and lift your right foot 25 times. Repeat the same action with your left foot. Do 25 times for each foot, gradually increase to 50 times.

Bend and kneel:

1. Kneel down on your hands and feet. Inhale, bend at the waist, and bring your forehead toward your knees. Bring your right knee closer to your forehead.

2. Exhale and contract your buttocks muscles; arch your body, lift your head as high as possible, and stretch your right leg toward the ceiling (bend your knee slightly to avoid muscle tension). Inhale and draw your right knee and forehead back to original position. Then repeat the same action. The movements should be performed quickly, one after another, without interruption, and the buttocks muscles should be contracted when arching the body. Repeat 10 times with each leg, gradually increasing to 25 times.

There are many forms of slimming, bodybuilding and weight loss exercises. You can choose your favorite fitness method according to your physical condition. But it should be noted that no matter what fitness method you adopt, if you fish for three days and dry the net for two days, it will not have any fitness effect. Therefore, in order to develop good fitness habits, it is best to make a careful plan for yourself and it is more reliable to act according to the plan.