Home aerobics 30 minutes full version full body exercise

This 30-minute set of home aerobics covers the four major modules of shoulder and neck, core, lower limbs, and whole body coordination. It requires no equipment and is friendly to people with large bases and weak joints. Follow the exercises 4-5 times a week. In 4 weeks, you will most likely see a 1%-2% reduction in body fat rate and a significant improvement in core strength. It is currently one of the best choices for ordinary home exercise groups that balances efficiency and safety.

Oh, yes, if you are just starting out, you don’t need to pursue 100% standard movements at all. When I practiced for the first time, I was still holding my phone to reply to work messages for the first 3 minutes. I was wearing slippers and shaking my arms. I slowly found the rhythm and became smooth. Regarding the warm-up at the beginning, I specifically asked two practitioners in different fields. The sports rehabilitation therapist with a professional background insisted that you must first do a 5-minute dynamic warm-up alone. You must turn your shoulders, move your knees, and circle your hip joints in place. Otherwise, you will easily twist your ankle if you suddenly move after sitting for a long time. ； The blogger who has been doing home fitness content for 8 years feels that there is no need to separate the warm-up time. In the first 3 minutes, just use low-intensity movements such as stepping on the spot and opening and closing the arms to transition. The time saved will be better if you do two more sets of squats. I tried it myself for less than half a month. If you have just come back from outside that day and your body is hot, it is no problem to start with low intensity. If you have just woken up or have been sitting in front of the computer all day, it is safer to spend an extra 2 minutes to twist your neck and raise your legs.

The main training part actually takes about 20 minutes. There is no fixed sequence of movements. If you have shoulder and neck pain, add a few more sets of chest-expanding twists. If you want to reduce your belly, do a few more plank twists. If your knees are bad, replace the high leg raises with air steps. You don’t need to squat too hard or even jump to perform burpees, and the effect will not be much worse. I used to think that dumbbells took up a lot of space, so when I was doing weight-bearing exercises on my upper limbs, I just took two 500ml bottles of iced tea to make up for it. At about the 12th minute of practice, when I was doing side waist twists, I got distracted. I rested on the table for 10 seconds before continuing. No one deducted points from you, so you really don’t have to hold on. Oh, by the way, if there are neighbors downstairs in your house who find it noisy, just put a thin yoga mat on it, or change all jumping movements to the kneeling and tiptoe version. I was approached by the aunt downstairs once before, and after changing the movements, I can still sweat, without affecting my consumption at all.

The final relaxation session is actually more controversial. My friend who has been practicing bodybuilding for 5 years said that if you don’t relax enough, your training will be in vain. Each part must be statically stretched for at least 30 seconds, and you must use a foam roller for 10 minutes to prevent lumps.； But another colleague of mine who just wants to move around every day to burn off some milk tea calories would just lie down on the sofa and drink iced Coke after every practice. I don’t see any long-term muscle soreness in him. This actually depends on the purpose of your exercise. If you want to build lines but are afraid of growing muscle legs, just spend more time stretching. If you just want to move and burn off the calories from dinner, it’s okay to swing your arms and legs and take a few steps.

To be honest, the core of home exercise is never whether the movements are standard or whether the duration is enough, but whether you are willing to stand and move for half an hour. 30 minutes is really not a long time. It will be over after you browse two or three short videos and touch fish for a while. It is better to move than to lie down and browse your phone. Even if you take two or three breaks in the middle, it is much better than giving up directly, right?