1 minute of aerobic exercise! Burn calories and lose fat easily

After doing 1 set of 3 sets of main lower body exercises every day to build muscle, be sure to follow up with aerobic exercise. This is because aerobic exercise can provide oxygen to muscles in various parts of the body, promote metabolism in the body, and help burn and consume fat. That is to say, the main exercise is to sculpt the body lines and make the body curves beautiful, while aerobic exercise helps to burn calories, reduce body fat and lose weight.

Each movement only takes 10 seconds. You can play some music while doing aerobic exercise, and you will definitely feel happier. If you want to extend your exercise time, I suggest that instead of spending time on major exercises, you should increase the time for aerobic exercise. Since this is an indoor exercise, this book mainly introduces the exercise method of jumping on the spot to stimulate sweating.

Aerobic exercise 1/ standing on tiptoes

1. Stand up straight, stand on tiptoes, and apply force to your toes. At this time, bend your knees slightly to be able to jump higher.

2. Jump easily on the spot, and be careful not to let your heels touch the floor when landing. Repeat this movement for 10 seconds, jumping as fast as you can.

Aerobics 2/Jumping jacks

1. Place your hands on both sides of your body and stand straight with your feet together.

2. Jump up with your feet slightly wider than shoulder width, then jump back to standing position. Repeat this action for 10 seconds.

Aerobic exercise 3/jumping with both feet forward and backward

1. Jump easily while stepping your feet forward and backward. Be careful not to let your heels touch the floor when you land.

2. Jump back and forth with your right foot and left foot alternately. Repeat this action for 10 seconds.

Aerobic exercise 4/Standing jump with calf bent backwards

1. Stand up straight and jump up lightly. When jumping, bend your left foot backward so that your heel can touch your buttocks.

2. Change your right foot and jump in the same way. Alternate your feet and hop, bending your calves backward. Repeat this action

Do this for 10 seconds.

Aerobic exercise 5/Standing jump with knees raised up

1. Open your feet shoulder-width apart, and while standing and jumping, lift your right knee up.

2. This time, lift your left knee up and jump alternately with your feet. Repeat this movement for 10 seconds.

Aerobic exercise 6/Standing jump

1. Put your feet together and squat with your knees bent.

2. Straighten your knees and raise your arms up straight. Stretch your whole body and jump easily.

3. As your body lowers, bend your knees and lower your arms, returning to your original position. Repeat quickly

Do this for 10 seconds.

This article is excerpted from Datian Publishing's "Give Me 30 Days to Return Your Upper Body"