Aerobic gymnastics should not only be done early in the morning and congregation all over the complex ball field house. If you are lazy to socialize with the neighboring mothers, you can still burn calories and lose weight with aerobic exercise alone without bothering to leave the house. Here's how.
Your own aerobic exercise guide at home
Do this aerobic exercise set in the morning to get an extra boost of energy so you can stay productive throughout the day.
- In a standing position, take a big step backward with your left foot.
- Bend both knees and slowly lower the body position. Make sure that your right knee fits parallel to the ankle, not too far beyond the toes
- Center your body weight on the front of your right foot to lift your body back up into a standing position
- Return to starting position, but this time stepping back with your right foot. This is one round. Repeat up to 10 times for 1 minute, while keeping your chest straight all the time
2. Squats with Arms Overhead
- Stand with hip-width legs and both hands stretched up, palms facing each other
- Bend both knees and pull the hips slightly backward as it will sit on a chair
- Spread shoulder bone parallel.
- Use your butt muscles to push you back up. This is one round. Repeat 10 times in 1 minute
3. Tap Back
- In a standing position, step backward with your right foot. Straighten your arms forward. Make sure that your left knee is parallel to the left ankle and does not go beyond the toes
- Keep the view straight ahead, and do not fold the shoulders and hips into the body
- Swap the leg position with a light jump and keep your landing position the same as the starting position. The heel of your hind leg should be lifted off the floor. This is 1 round. Repeat 10 times in 1 minute
4. Burpee
- In a standing position, lower your body to the squatting position, place your arms straight at the knees
- Push both feet back. You are now in a push-up position
- Jump up with your hand up. It's 1 round. Repeat 10 times in 1 minute
5. Main Climber
- In a standing position, lower the body to a push-up position with both hands tread the floor aligned straight below the shoulders. Your body should form a straight line from the neck to the ankle
- Raise your right leg and push your right knee up to your chest. Swap legs quickly, push your left knee toward your chest. Keep your hips parallel and your shoulders stay just above the wrist.
- Do as much as possible for 1 minute
6. Pilates 100
- Lie on your back, lift your knees so your feet make an angle of 90ยบ. Position both hands on the side of the body
- Lift your head, shoulders, and upper back away from the floor, and start pushing both hands while taking a deep breath (take 10 counts, throw 10 counts). Your stomach muscles should be strained all the time so that all parts of the body other than your hands will remain firmly in place
- Continue taking a deep breath until you get 100 times a hand push
7. Star Jump
- Standing firmly with both hands at your sides and knees slightly bent
- Jump up, and spread both hands and feet sideways (forming stars in the air). Landing slowly, with both knees tight and both hands on the side of the body
- Keep your abdominal muscles tight and keep your back straight all the time. Repeat 10 times in 1 minute
8. Downward Dog
- Start in a crawling position, making sure both hands are straight under the shoulders and knees below the hips. Stretch your fingers and clasp your toes
- Take a deep breath and lift your legs away from the floor, lifting your hips into the sky
- Push the heel down or slightly bend the knee inside
- Press your hand to the floor strongly and lower the shoulder bone down. Keep your head between your arms (do not let it hang).
- Take a deep breath 5 or as many times as you want.
9. Cat and Cow
- Start in a crawling position, making sure both hands are straight under the shoulders and knees below the hips. Take a breath to lengthen the spine.
- Without bending your elbows or moving your hips, push your spine downward to bend your back. Lift your chin, chest and hip into space, so that the position of the stomach down to the floor.
- Once you have reached the maximum capacity of the back arch, lift your spine up and lower your head toward the floor.
- Perform this movement slowly and casually for 5 deep breaths or as many times as you want
Happy aerobics alone at home!
