Aerobics is a good exercise to control the rapid weight gain after middle age.

Project. Aerobics popular at home and abroad can be roughly divided into six categories: departments compiled according to different ages

Column aerobics; Male and female calisthenics compiled by different genders; According to the number of people.

Single, double and group aerobics; According to shaping the body and improving body posture and health.

Beautiful sports; Exercise all parts of the body according to aerobics; Press exercise with bare hands or light instruments.

The way of aerobics. To sum up, aerobics is a combination of gymnastics, music and dance.

The human body pursues healthy and beautiful sports, so aerobics includes sports and dancing.

Social and cultural functions such as dance, music and aesthetic education. Through aerobic exercise

Improve physical fitness, promote health, shape the body, control weight, enjoy spirit and cultivate.

Sentiment and other "three health" purposes. There are many crowns of aerobics in society: aerobics,

Bodybuilding dance, aerobics, aerobics, healthy dance, aerobics, aerobic dance, aerobics.

Sports, etc.

Sports characteristics: Aerobics generally has five characteristics: ① Simple exercise.

Easy to learn and understand, suitable for different ages; (2) Emphasize symmetrical movements and repeated exercises.

Xi； (3) Emphasis on large-scale exercise; (4) Group practice; (5) Be lively

Rhythm forms a dynamic and rhythmic style. Aerobics can be divided into fitness and competition.

Class. The purpose of aerobics is fitness, while the purpose of competitive aerobics is

Is to train according to the rules and finally participate in the competition. Pay attention to men's healthy exercise

Shoulder, chest, back and abdomen training; Women's aerobics focuses on the upper chest, waist, abdomen and buttocks.

Training department. Aerobics for young men and women is strong, extensive, expensive and graceful.

Fang has the characteristics of the times and is deeply loved by young people.

Adapt to all kinds of people, mainly young people, mostly young women.

Including obviously overweight people, overweight people, obese people and people who don't like sports.

Lack of exercise or exercise, excessive subcutaneous fat, sensitive and coordinated body.

People with poor sex life. Children and the elderly are not suitable. Taboos for active diseases.

Exercise intensity is moderate. The exercise heart rate of young adults should be controlled at 130 ~

150 times/minute. The exercise heart rate of middle-aged people is controlled between 120 ~ 140. Approximately equivalent to the most

65% ~ 80% high-intensity exercise.

Exercise frequency is 5 ~ 6 times a week, 2 groups, 20 ~ 30 minutes each time. space

15 minutes.

Auxiliary sports youth aerobics, rhythmic gymnastics, rhythmic gymnastics, free body

Exercise, step exercise, disco, aerobics, broadcast gymnastics, dance carpet, running.

Machines, power cars, stepping movements, etc.

Pay attention to every warm-up preparation and closing activities; Wear elastic transportation.

Sportswear and elastic sports shoes; Prevent rapid and large-scale tension contraction, especially

Is a beginner and weak, middle-aged and quasi-elderly, in case of sudden muscle strain.

The evaluation of the effect of aerobics mainly includes: ① The bodybuilder must have a strong will.

Willing, strict and persistent; (2) Require each action to be repeated many times and comprehensively.

In place; ③ Combining local exercises with whole body exercises, and combining instrument exercises with dance exercises.

Fitness methods combined with practice; (4) Properly control diet, but not limit water and minerals.

Material intake; ⑤ Every exercise will produce muscle soreness, which will continue to recover.

In order to play the role of fitness and bodybuilding. The effect evaluation of aerobics is once every three months.