Aerobic decomposition action 1, lateral waist stretching
Lean on the handle of the sofa and stretch easily. After a pause of 5 to 10 seconds, switch sides and do it for about 3 times in turn. Stretching position: left and right waist.
Step 2 turn your waist
Sit in the front of the sofa with your knees together and your upper body twisted in the opposite direction. Do it three times after each time 10 second, and then switch sides. Can stretch the left and right waist muscles.
Lift your hips and contract your abdomen.
Sit at the front of the sofa, hold the handle of the sofa with both hands, lift with your feet together and knees up, stop for 2 seconds every time you lift 1 0, then put it down and go back and forth 10 times. Stretching parts: anterior complex and gluteal muscles.
Step 4 stretch
You can do stretching exercise in just 30 seconds after getting up in the morning, which can not only lose weight, but also make you full of energy all day. Lie on the bed, put your hands gently at your sides, straighten your legs and relax. Open your hands on both sides of your thighs, keep your feet shoulder-width apart, and press your toes forward. With palms facing each other, slowly raise your hands, stretch your whole body and take a deep breath.
Step 5 stand up straight and stretch your back
Put your hands on the back of the sofa, keep your arms as straight as possible and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles.
6. Behind the hips
Bend the forefoot and thigh flat, straighten the hindpaw with knees down, lean forward, pull the sofa with both hands straight and hold the handle 10 second, and then repeat for 3 times. Stretching position: the muscles behind the buttocks.
Precautions for aerobics 1. Do not jump more than 1 hour.
Practitioners must control the speed, intensity, repetition times, number of groups, interval time and so on according to their own physique and endurance when dancing aerobics. After a group of fast-paced movements, you should make a soothing ending action and adjust your heartbeat and breathing. Beginners, people with no exercise experience, people with chronic diseases, and people over middle age should sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.
2. Keep a happy mood during aerobic exercise.
When dancing aerobics, you should choose appropriate aerobics clothes and sports shoes. Before exercise, you should make preparations for joints, ligaments and muscles in all parts of your body to adapt to exercise. Pay attention to the bounce of knee joint during training, breathe evenly and don't hold your breath. Keep a happy mood, concentrate, have correct posture and accurate action essentials, and ensure the quality and effect of exercise. If you are thirsty, you can replenish water in moderation and take the principle of small amount and multiple times. After the exercise, you should do finishing activities, let all parts of your body gradually turn into a quiet state, and then rest for at least 20 minutes before taking a bath and eating. Patients with chronic diseases should exercise under the guidance of doctors.
3. It is easy to overload the exercise if the rhythm is too fast.
Aerobics can be divided into? Competitive aerobics? And then what? Aerobics? . Aerobics aims at fitness and is more suitable for the public. Competitive aerobics, on the other hand, has high physical requirements and is not suitable for the general public. Aerobics also has many styles: ordinary aerobics, jazz aerobics, pedal aerobics, fighting aerobics, yoga aerobics and so on.
Generally speaking, aerobics is a continuous and regular exercise, with the purpose of strengthening the body and strengthening the heart. Aerobics with moderate rhythm can make people refreshed and happy, and can make the brain react more keenly.
But aerobics must master the rhythm, not too fast. Fast-paced aerobics can not only play the role of exercise, but also easily overload the amount of exercise. Scientific research has proved that overloaded exercise not only makes people very tired, but also reduces human immune function, which is not good for the body.
Therefore, in women's fashion fitness, although aerobics can bring you good results, you should grasp the fitness degree and pay attention to some matters needing attention in aerobics to create a good life for you. Fashion fitness precautions are also indispensable!
What do women eat to do aerobics? 1, for bone and protein.
Because women's subcutaneous fat, fat weight, body fat and waist-hip ratio are higher than men's, and their congenital body fat is higher, the skeletal muscles supporting basal metabolic rate in one day are lower than men's, so it is particularly important to improve basal metabolic rate through exercise. Jogging, road running and swimming can all increase bone density. After exercise, add 3 servings of carbohydrate 1 servings of protein to replenish lost muscles and improve basal metabolic rate.
However, women begin to lose muscle after the age of 25. Studies have shown that muscle mass is lost at a rate of 0.5% to 1.5% every year, which makes it difficult for girls with less congenital muscle mass than boys to maintain muscle mass or even basal metabolic rate. In order to maintain the muscle mass and repair after exercise, it is suggested that lean meat, milk, bananas, eggs and other high-quality protein and carbohydrates should be supplemented moderately within 30 minutes to 1 hour after exercise, but it is still limited to 300 calories, and these calories will not be stored as fat. Women usually exercise to keep fit, unlike men, who mainly exercise muscles. You don't need to supplement a lot of high-protein food to exercise your muscles after exercise.
2. Supplement citric acid and vitamins B 1 and B6.
Besides drinking at least 250 ~ 500ml of boiled water and mineral water during exercise, you should also avoid drinking diuretic drinks such as coffee and tea to avoid excessive dehydration. At the same time, citric acid should be supplemented, mainly with slightly acidic fruits, such as oranges, apples, kiwis and other fruits rich in citric acid, to promote liver regeneration, and vitamin B 1 and B6 should be supplemented appropriately to help calm muscles and nerves and avoid it.
Good sources of calcium are tofu and beans, because they contain natural soybean isoflavones, which help to absorb calcium; Nuts such as black sesame seeds, almonds, pistachios and cashews can increase vitamin E, which indirectly contributes to the reinforcement of bone mineral density, but mainly in moderation, not more than one serving: seafood such as parent fish, small fish and clams are also high-calcium foods and can be eaten at every meal.
3. Strengthen the intake of iron, folic acid and vitamin B 12, and moderately supplement vitamins B2, B6 and A.
During the physiological period, iron supplementation should be strengthened, such as liver, oyster, shellfish, kidney, heart, lean meat, chicken and fish. Or dried beans and vegetables with high iron content in plants, raisins, red dates, black dates, green leafy vegetables and whole grains are also good choices. In addition, vitamin B6 can improve the utilization rate of iron in bone marrow, vitamin B2 can promote the absorption of iron in intestine, and vitamin A can improve the absorption and transport of iron in the body, so it is recommended to take it together, such as germ rice, whole wheat flour, beans, eggs, pig liver or pork, beef liver, chicken liver, fish and eggs, and purple rice and cherries rich in vitamin A, which not only help absorption, but also can supplement iron at the same time.
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