This set of aerobics consisting of 7 movements requires the cooperation of simple fitness equipment such as skipping rope, volleyball, dumbbells, etc. In addition, during the practice, attention should be paid to continuity. After completing 7 movements in a row, it is a group. There can be no intervals in the middle, and the practice time of each group of actions should be guaranteed to be 30-60 seconds, so it is best to carry a stopwatch with you to ensure sufficient practice time. If you’re new to this exercise, do 2-3 sets for the first few repetitions, then increase to 5 sets when you’re comfortable doing it.
1.Abdominal exercises.
This set of abdominal exercises can effectively eliminate belly fat. Lie flat on your back on a blanket with your legs together, raised, and your knees slightly bent. Holding a volleyball with both hands, slowly push the volleyball upwards from the thigh, while the upper body naturally lifts up. Wait until the volleyball is pushed to the calf, hold the position for 2 seconds, then let the ball roll back to the thigh, while the upper body returns to the original position, and repeat the above action. Make sure to keep your eyes on the ball throughout the practice.
TIPS: When the abdomen starts to feel sore, don’t stop immediately. At this time, you can repeat the action 5 times.
2.Skipping rope practice
After each part of the exercise, skipping should be used as a transition, because it can exercise the endurance, coordination, tension and flexibility of the body, and it is a transition and warm-up exercise for the next set of movements. When skipping rope, you should use the correct posture: keep your upper arms and elbows close to your body, rock the rope up with the strength of your forearms, and then shake the rope with your wrists. The height of the jump should be just enough for the rope to pass under your feet, with your knees slightly bent. A variety of different jumping methods should be used alternately, such as double-leg jumping, single-leg jumping, forward jumping, and reverse jumping. Note that in the process of skipping rope, keep your head straight, look diagonally downward, and don’t shrug your shoulders.
TIPS: Skipping rope can make people sweat a lot and make their heart beat faster, but after skipping, stand with your feet apart for a while, stretch your arms up and take a deep breath for a few seconds, the heartbeat will slowly calm down.
3.Shoulder exercises
This set of exercises builds the shoulder muscles and makes them more flexible. Stand in a lunge position, step back with your right leg, bend your left knee slightly, and place your weight on your left leg. Hold a 1-2kg dumbbell in each hand, palms facing each other, arms parallel to the front, then flip so that the elbows and fingers are facing out. Be careful not to shrug your shoulders while doing this.
TIPS: Multiple repetitions are more effective than increasing the weight of the dumbbells. When the muscles feel sore, you can flip the arm back to the normal position and repeat.
4.Arm exercises
This is a comprehensive strength exercise for the arms and shoulders. Stand in a lunge position, step back with your left leg and bend your right knee slightly. Grasp the two ends of the tension rope with both hands, the left arm hangs down naturally at the side, and the right hand pulls one end of the tension rope diagonally upward to the right until the arm is at the same height as the shoulder. Then slowly lower the right hand, return to the starting position, switch arms, and continue the above movement.
TIPS: Before starting the exercise, you should adjust the tension rope to the length that suits you.
5.Neck exercises
Because of facing the computer for a long time, it is not easy for the human neck muscles to be fully relaxed in general exercises, but the following group of exercises can stretch and exercise the neck muscles and effectively relieve the tension of the muscles. Lie prone on the blanket, with the tip of the nose on the ground, the soles of the feet straight, the arms stretched forward, and a tension rope taut with both hands. Lift your face slightly, lift your arms up and lift the rope to chin level, then lower your arms. Note that the head and spine should be at the same height.
TIPS: After the exercise, put down the tension rope, clasp your hands, stretch forward, and do relaxation exercises, which can also effectively stretch the ligaments.
6.Leg exercises
This set of jumping exercises is a great exercise for endurance and coordination. Stand in place, jump one step to the right, then repeat in the opposite direction. Then jump forward and backward once, taking care not to jump too far. After 20 seconds of jumping, you can speed up or slow down the rhythm of the jump, and change the length of the jump distance.
TIPS: Clamping the knees when jumping can improve the difficulty of the movement and make the practice more effective. Bend your knees when you land to protect your knee joints from injury.
The best way to exercise your chest muscles is push-ups. Lie prone on the mat, hands shoulder-width apart, on the ground. Put your legs together, your toes are on the ground, and use your hands and toes as fulcrums to support your body. When your forearm and forearm are at 90° and your forearm is at the same height as your shoulders, raise your left leg. Make sure to keep your back straight while doing this, and keep your eyes on the ground.
TIPS: Don’t give up the practice because you are not used to this movement, this set of movements is less likely to cause wrist injury.
