Blind date? marry? Have you ever encountered such an emergency before you have come and lost? Don't worry, today Xiaobian gives you a quick aerobic exercise weight loss plan, so that you can shape the S curve in a short time , 25 minutes a day aerobic exercise weight loss plan, fast and fast ...
    Aerobic exercise weight loss program
Specifically, 25 minutes can be divided into: 5 minutes to improve heart rate aerobic exercise, 15 minutes strength training, 5 minutes finishing exercise. It sounds like nothing special, but each action is directed at the corresponding muscle group, and the effect is guaranteed.
　 Start with the jump in place
At the beginning, the first 5 minutes of aerobic exercise, you can jump in place, you can also jog in place; then with the help of mats, solid balls, dumbbells and fitness balls, the following 3 actions are completed in turn 4 times, the total time is 15 minutes or so.
Aerobic exercise weight loss program recommended
　 Sit on the back of the ball
After a full warm-up of 5 minutes, start the first action:
1 lie flat on the mat, put your arms flat, hold the fitness ball with your heels, lift your hips, and keep your strength during the whole process;
2 slightly bend the legs, press the heel into the ball, arms to keep the upper body stable, but do not use too much force when the legs move;
3 Slowly roll the ball toward the body with the sole of the foot until it is fully supported on the ball by the sole of the foot to support the body;
4 Slowly straighten your legs and return to the initial position of the heel on the ball to complete the whole movement.
　　 Repeat 20 times.
  Supine triceps stretching
　　 The prone position helps focus on the stretching of the upper limbs:
1 Pick a pair of dumbbells that will lift the arm 20 times to make the arm feel tired, and then lie flat on the mat;
2 Hold one dumbbell for each hand and lift it up to the top of the body to keep the elbow straight;
3 The arm gradually closes to the head, the elbow is bent at a 90-degree angle and held, while trying to press the dumbbell down the head, approaching the mat;
4 Return to the initial position of the hand lift dumbbell directly above, complete the whole action.
　　 Repeat 20 times.
Sitting position, holding the ball, twisting
　　 The last action will focus on the waist and abdomen:
1 Sit on the mat, hold 5 kg of solid ball in both hands, lift your legs, feet off the ground, knees bent;
2 The upper body is centered on the buttocks, slightly back, let the back straight, try to keep the body stable;
3 Wrench the body to the extreme position to the right, and put the ball on one side of the body with both arms, then return to the middle position, then twist to the left side, so alternately.
　　 Do it 10 times each side.
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