How to do elementary aerobics

Now many friends have started to do aerobics or square dancing for their own health. These are very good for our physical exercise and can also help to lose weight. Many friends are not particularly familiar with the steps of aerobics and feel that they lack talent in dancing. In fact, everyone can try basic aerobics at the beginning. So how to do basic aerobics?

1) Walking:

We are born with the talent to walk with our legs, and this mode of exercise is not limited to any place or time. Just put on a pair of shoes that fit you, and you can go wherever you want! Beginners can start with short, slow walking. As your physical strength improves, you can speed up to brisk walking or jogging, or increase the intensity by using a slope, and the time can also be extended to 30 to 60 minutes. It is an exercise mode suitable for all ages.

2) Interval Training:

Interval training helps us burn more calories and is very helpful for weight loss. "Intermittent high-intensity exercise" refers to intermittent short-term low-intensity and high-intensity exercise in aerobic exercise, such as sprinting for 30 seconds and then slowing down and walking for the next 30 seconds.

Dr. Anil Nigam of the Montreal Heart Institute in Canada invited six adults to participate in a research program, doing an intermittent high-intensity exercise program twice a week, including flywheel training, and weight training twice a week for four weeks. The results of the study found that the subjects' brain oxygen volume, maximum oxygen uptake and cognitive function showed significant improvements, while waist circumference and trunk fat ratio were significantly reduced.

3) Squats:

Among the resistance training exercises that use one's own body weight, one of the most well-known is the squat. The squat is a multi-joint activity that can train many muscle groups, including the front and back of the thighs and gluteal muscles. However, you must be careful not to let your knees go beyond your toes when squatting and to avoid arching your waist.

4) Lunge:

The arrow squat is also an exercise that can train multiple muscle groups in the lower body at the same time and can also train balance. Also, be careful not to let the front knee go beyond the toes. The knee and toes should face in the same direction to avoid falling inward. Squat with the back knee bent nearly 90 degrees. Once you are familiar with the movement, you can change it in different directions, front, back, left, and right.

In fact, elementary aerobics evolved from some simple movements in our daily life, so many people can learn it easily. It can not only help us exercise our bodies, but also cultivate our sentiments. It can be exercised in the evening or in the morning. It is more diversified than morning exercises, and the choices are relatively wider.