Some people do not get fat because of their fast metabolism and high quality muscles. In fact, losing weight through exercise is a very healthy way to lose weight and at the same time fundamentally change the fat body and promote good health. Introducing healthy weight loss aerobics today will not only make your slimming success but also make your body healthier.


First type:

Support with the toes and palms, as shown in Figure (A) : keep the back straight, the pelvis slightly sinking, bend the elbows, and slowly lower the body to the ground, as shown in Figure (B) , and then resume the starting position. Do 8 such actions.

Tip: Use the power of your abdomen to keep your back straight.


Second type:

The feet are separated, the same width as the hips, and the hands are placed on both sides of the body, as shown in Figure (A) . The left foot is stepped back and the body is lowered until the right knee is bent at 90 degrees, as shown in Figure (B) . Stand up straight, restore the original position, and practice your legs. Do this action 10 times.

Tip: Keep your back straight and don't let your shoulders sag.


The third type :

Lying sideways on the left side, legs straight, left arm on the ground, bending the waist, lifting the upper body, right hand on the hip, as shown in Figure (A) . Raise your abdomen and lift your hips as shown in Figure (B) for 30 seconds. If you can't keep it for 30 seconds, you can change it to 5 or 10 seconds, then rest for 5 seconds, so you can do it for 1 minute. Repeat this action on the right.

Tip: When lifting the hips, the abdomen is forced.


Fourth style :

Lying on the ground, the left leg is bent and the right leg is straight. Put your hand on the floor and palm up. Apply force to the heel, lift your body slightly, and lift your right leg straight, as shown in Figure (A) . Then lift the hips so that the body and legs are in line, as shown in Figure (B) . Hold this position for 2 seconds, then use the time of two seconds to slowly lower the back and resume the starting position. Take a break for 1 second and repeat. Do the left and right legs 10 times each.

Tip: To increase the difficulty of the point, you can put your hands on your chest.


Fifth style:

Do a push-up position, as shown in Figure (A) . Then turn to the right, raise your right hand and straighten it above your shoulders, so that the body is in a T -line, as shown in Figure (B) . Put it back in your right hand. Lift your left hand and repeat the action just now. Do 5 times.


Sixth type:

Stand on a step, or in front of a stool, and place your left leg on it. The steps and stools must be high enough to bend your knees to 90 degrees. The heel is forced to stretch the left leg and the right leg off the ground. Lower your body until your right leg touches the ground. This is an action, do 8 times, then repeat the left leg. Simply put, it is the movement of the upper and lower steps.


Seventh type:

The feet are separated, shoulder width, and the knees are slightly curved. The hips are bent, keeping the lower back naturally arched and the upper body lowered until it is almost level with the ground. The hand is naturally vertical, the palms are opposite, this is the starting position, the following actions are done 8 times each, and there is no rest between each action.

Y : Raise your hands above the head to make the body and hands into a Y shape. Hold this action for 2 seconds, then slowly lower your hand and return to the Case position.

T : The hands are straight in the lateral direction and form a T- shape with the body. Hold for 2 seconds and then slowly return to the starting position.

W : Slightly bend your elbows into an obtuse angle and keep your hands close to your body. The posture of the elbow is unchanged, squeeze the shoulders, while raising the arm, turning the forearm, palms to the ground.

L : Squeeze the shoulder and bend the shoulders inward. Raise your arms until the upper arm is perpendicular to your body. Bend your elbows to 90 degrees. The elbow posture remains unchanged, causing the forearm to rotate up and down. Stop and resume to the starting position.

I : Make a fist with both hands, lift to the shoulder and bend your elbows. Slowly extend your arms forward and keep them parallel to the ground until they line up with the body to form an I- shape.


Eighth type:

Separate your feet, shoulder width, and hold your hands on your chest, as shown in Figure (A) . The toes are forward, the abdomen is forced, and the right leg is stepped to the right. Bend the right leg, keep the left leg straight, and place your hands on the ground on both sides of the right leg, as shown in Figure (B) . Hold for 2 seconds, then return to the starting position and repeat the action with the left leg. Do 8 times.

Tip: Keep your back straight.


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