Home aerobics 30 minutes full version full body exercise

This 30-minute equipment-free home aerobics is a moderate-intensity whole-muscle training, suitable for ordinary people aged 18-55 without serious sports injuries. It is knee-friendly, and there are no running or jumping movements by default. You can also add jumping steps to progress. After the complete training, the fat burning amount varies with body weight, ranging from 260 to 340 calories. It can also improve the problems of rounded shoulders, weak waist and abdomen, and edema of the lower limbs caused by sitting for a long time. There is no need to change into sportswear or a yoga mat. You can do it standing on the floor with bare feet and non-slip socks.

Speaking of this exercise, it was when I had a lumbar spurt last year. I found a little framework from someone who does sports rehabilitation, and adjusted it four or five times. I practiced it for almost 8 months, and a dozen colleagues and friends around me followed it. The girl who lost the most waist circumference lost 7cm in three months. There is also an old colleague who suffers from mild frozen shoulder. After practicing for two months, he said that it no longer hurts to lift his arm to pick up the books on the upper shelf. Oh, yes, if you already have the basics of exercise and think the intensity is not enough, just add a small jump to each movement. My target is 180 pounds. After adding jump steps, you will be sweating all over, and the fat burning capacity can reach 400 calories.

Don't listen to what is said on the Internet, "Home aerobics are just a tax on IQ and not as useful as lifting weights." I believed this in the past two years. It wasn't until I couldn't lift heavy weights that I realized that for the 90% of ordinary people who just want to keep active, lose some belly fat, and relieve the discomfort of sitting for a long time, this set of exercises is really cost-effective. I used to wear a sports bracelet to measure it, and the average heart rate during the whole process was between 110 and 130, which is not much different from the fat burning I used to do by riding a spinning bike for 40 minutes in the gym. The key is that there is no threshold. I often start training as soon as I take off my coat when I get home from get off work, and I don’t even have to change my sneakers. It’s more practical than the half an hour wasted wondering “should I go to the gym?”

Don't be too slow in the first 5 minutes of the activation section. When I first started practicing, I felt that this movement was weak and useless. Until one time, I went directly to the main section without doing the activation. After squatting twice, my legs felt so weak that I almost sat on the ground. In fact, it’s the same as warming up the engine for two minutes before driving an old car. After sitting for a day, your shoulders, neck, hips, knees, and ankles are all stiff. Slowly turn your shoulders, hips, and feet and walk for 5 minutes. When your shoulders are no longer tight and your ankles are warm, it’s not too late to move. I can usually do this while watching two or three short videos, so it’s completely effortless. Oh, by the way, if there are elderly people living downstairs in your house, you are afraid of making noise, and all movements of raising your feet should be done gently. I live in an old community, and there is an 80-year-old grandma downstairs. I have practiced for so long and never came up to look for her.

The middle 20 minutes is the core training section. We didn't do the whole jumping thing. After all, some people's knees really can't stand it. Every 4 minutes, one section, alternately train the upper limbs, core, and lower limbs. For example, after practicing the upper limbs of chest expansion and arm swinging and empty-hand chest push, then the core training of side steps and rotations, plank support (you can kneel if you can't hold it), and then the lower limbs of half squats and back kicks. Cycle for two rounds for exactly 20 minutes. If you have bad knees or have just given birth to a baby, you can change the side step to step on the spot. Just do a half-squat at 15 degrees. You don’t have to squat until your thighs are parallel to the ground. ； If you want to burn more fat, replace the steps with small jumps, add a foot step when squatting, and adjust the intensity by yourself. There is no need to carry it hard at all. Half a year after my best friend gave birth, her rectus abdominis separated two fingers, so she changed all abdominal curling movements to tightening her pelvic floor muscles. She was still able to follow the entire process without feeling any discomfort.

Don’t skip the last 5 minutes of stretching. I lay down on the sofa directly after the exercise at first, and my thighs were sore for three whole days the next day. Later, I added these 5 minutes of stretching arms, leg presses, and waist rubbing to relax, and I never had delayed onset soreness again. I usually just do this while lying on the sofa, watching dramas and rubbing at the same time. It’s completely effortless. I can also press the trapezius muscles twice. It’s more effective than any massager.

Oh, yes, you don’t have to force yourself to follow the entire process. Sometimes I work overtime until I get home after 10 o’clock, and I’m so exhausted that I just pick the 10-minute core section in the middle to practice. If I move around a little, I’ll sweat a little, and I’ll sleep much better. You really don’t need to worry about whether the movements are standard or whether they burn fat. For most people who sit for a long time, if they can stand up and move, they are already better than 90% of people who lie down and check their mobile phones.