Some people don’t gain weight because of their fast metabolism and high-quality muscle mass. However, losing weight through exercise is not only a healthy way to slim down but also an effective method to transform your body and improve overall health. Today, we’re introducing some effective aerobic exercises for healthy weight loss that will help you achieve your goals while making your body stronger and more resilient.
Below are eight different types of exercises designed to target various parts of your body and help you burn fat effectively.
**First Type:**
Start by supporting yourself on your toes and palms, as shown in Figure (A). Keep your back straight, slightly tuck your pelvis, bend your elbows, and slowly lower your body to the ground, as shown in Figure (B). Then return to the starting position. Repeat this movement 8 times.
*Tip: Use your core strength to keep your back straight.*
**Second Type:**
Stand with your feet shoulder-width apart, hands on your sides, as shown in Figure (A). Step your left foot back and lower your body until your right knee is bent at 90 degrees, as shown in Figure (B). Stand up again and return to the original position. Repeat this movement 10 times.
*Tip: Keep your back straight and avoid letting your shoulders sag.*
**Third Type:**
Lie on your left side with your legs straight. Place your left arm on the ground and bend your waist to lift your upper body, with your right hand on your hip, as shown in Figure (A). Raise your abdomen and lift your hips as shown in Figure (B) for 30 seconds. If you can’t hold it for 30 seconds, start with 5 or 10 seconds, rest for 5 seconds, and repeat for one minute. Do the same on your right side.
*Tip: When lifting your hips, engage your core muscles.*
**Fourth Type:**
Lie on your back with your left leg bent and your right leg straight. Place your hands on the floor with palms up. Push through your heel, lift your body slightly, and extend your right leg straight, as shown in Figure (A). Then lift your hips so that your body and legs form a straight line, as shown in Figure (B). Hold this position for 2 seconds, then slowly lower your back and return to the starting position. Rest for 1 second and repeat. Do 10 repetitions for each leg.
*Tip: To increase difficulty, place your hands on your chest.*
**Fifth Type:**
Get into a push-up position, as shown in Figure (A). Then turn to the right, raise your right hand above your shoulders, forming a T-shape, as shown in Figure (B). Return your right hand to its original position, lift your left hand, and repeat the motion. Perform this 5 times.
**Sixth Type:**
Stand on a step or stool, placing your left leg on it. Ensure the height allows your knee to bend at 90 degrees. Press your heel to lift your left leg off the ground, lower your body until your right leg touches the ground, and repeat 8 times. Switch legs and repeat the action.
**Seventh Type:**
Stand with your feet shoulder-width apart, knees slightly bent, and hips lowered. Keep your lower back naturally arched and your upper body almost parallel to the ground. Your hands should be vertical with palms facing each other. Perform the following movements 8 times without rest:
- **Y:** Raise your arms above your head to form a Y shape. Hold for 2 seconds, then lower back to the starting position.
- **T:** Extend your arms sideways to form a T shape. Hold for 2 seconds, then return to the starting position.
- **W:** Slightly bend your elbows and bring your hands close to your body. Squeeze your shoulders and move your arms upward, turning your forearms toward the ground.
- **L:** Squeeze your shoulders inward, raise your arms until your upper arms are perpendicular to your body, then bend your elbows to 90 degrees. Rotate your forearms up and down.
- **I:** Make fists with both hands, lift them to your shoulders, and extend your arms forward to form an I shape.
**Eighth Type:**
Stand with your feet shoulder-width apart, hands on your chest, as shown in Figure (A). Point your toes forward, engage your core, and step your right foot to the right. Bend your right knee and keep your left leg straight. Place your hands on the ground next to your right leg, as shown in Figure (B). Hold for 2 seconds, then return to the starting position. Repeat with your left leg, doing 8 repetitions total.
*Tip: Keep your back straight throughout the movement.*
These exercises are perfect for anyone looking to lose weight in a safe and effective way. Incorporate them into your routine for better results and long-term health benefits.
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