Eight Aerobic Exercises, The Effect Of Weight Loss Is Amazing.

1. pillow pillow

Autumn is the most suitable season for sports.

This new way of shaping your body can make your muscles fatigued, and get muscles that help you lose weight by doing very slow control actions.

This high intensity exercise requires a longer period of muscle recovery, usually 3~7 days (normal strength training for 1 days).

This time saving exercise method can be done at home.

Start 2 times a week, and reduce it to 1 weeks 1 times in 5 weeks.

Don't say you don't have time to exercise this time!

1. pillow pillow

Equipment: Pillow

Target efficacy area: triceps brachii and pectoral muscles

A: balance your arms with your hands and knees, and keep your arms straight.

Your body should form a straight line from the knees to the shoulders.

Put the pillow on the ground in front of your head.

B: bend your elbows as slowly as possible and lower your torso until your mouth kisses the pillow.

As time goes on, the speed of your downward motion should be slower and slower.

Two exercises to reduce weight loss

2. squatting under the wall

Equipment: two pillows.

Target efficacy area: four muscles of thigh

The body leans against the wall, its feet apart from shoulder width, and one step away from the wall.

Hold a pillow in both hands, and put another pillow under the ground.

The upper body slides down the wall until your knees bend to 90 degrees, perpendicular to your ankles.

Then support the pillows behind your shoulders, hold your back firmly against the wall, and heel tightly against the ground.

The control time is as long as possible.

When you feel that your back may not stick to the wall, your body slowly falls down the wall and sits down on the pillow below you.

In order to be more effective, you can increase control time or hold heavy objects.

3. push shoulders.

3. push shoulders.

Equipment: chair, dumbbell (mineral water bottle), pillow.

Target efficacy area: shoulder and triceps exercises office lunch break exercise

A: sit on the chair and place the pillow behind your shoulders.

The lower back is tightly attached to the chair, the elbows are bent, the dumbbell is raised to the shoulder height, and the palm is opposite.

B: push your arms forward as slowly as possible.

Slowly withdraw your arm to the starting position.

Once you can push it to 8 times, you should increase the weight of dumbbell or extend the time.

4. slow rowing

Equipment: bench or coffee table, pillow.

Target area: back

A: put the right leg knee rack on the pillows on the bench.

The left leg is straight, the buttocks are turned back, the right hand is placed on the stool, the left hand holds the dumbbell, and the left arm is vertical to the ground.

Keep the back and neck parallel to the floor.

Eyes look down.

B: bend your left arm slowly and lift the dumbbell under your armpit.

Slowly put down the dumbbell, do as many times as possible, and then change the side.

Once you can do 8 times on each side, you should increase the weight of dumbbell or extend the time.

Aerobics for the perfect shape.

5. lie on your back and bend your legs to raise your buttocks.

Equipment: pillow, cushion.

Target efficacy area: abdominal muscles

A: supine on the mat, legs bent, feet flat on the floor, arms stretched on both sides of the body, palm down, pillow on the pillow.

The lower back is close to the ground.

B: bring two knees to the chest as slowly as possible, so that the hips are lifted off the ground.

Then slowly return to the starting position.

Repeat as many repetitions as possible and keep your back on the ground.

6. steps lifting heel

Equipment: steps, dumbbell

Target efficacy area: calf

A: standing on the first step with the front legs, the heels hanging outside the steps.

Hold the railing tightly and hold dumbbell in the other hand. In order to warm up, the toes should be put up and down at a uniform speed.

Then lift your body as slowly as possible and press your whole body on your toes.

B: put your heels down at a very slow speed until they are below the steps.

The body is raised again, and the center of gravity is repressed on the forefoot.

The arch bridge posture removes the whole body fleshy.

7. arm bending

Equipment: chairs, pillows, dumbbell

Target efficacy area: brachial muscle

A: sitting on the chair, leaning forward slightly, and placing a pillow behind the shoulders.

Hold the dumbbell in both hands, bend your arms and lift the dumbbell to your shoulder.

B: open your elbows as slowly as possible, keep your arms straight, and keep your hands and elbows on both sides of your body.

Repeat as much as possible.

Once you can do it 8 times, you should increase the weight of dumbbell or extend the time.

Tighten the exercise of whole body fleshy.

8. door crouching

Equipment: doorframe

Target efficacy area: gluteal muscle

Stand at the door, feet apart to shoulder width.

Face the door and grasp the handle.

Bend your knees slowly to 90 degrees.

Stay as long as possible, then slowly get up and go back to the starting position.

Do 8 squats.