The practice of juvenile aerobics, often doing some aerobics in daily life can also help us keep fit. Nowadays, many young people especially like aerobics, so what are the practices of adolescent aerobics? This article introduces more methods for teenagers to practice aerobics.

Aerobics exercises for teenagers 1. 90/90 degree stretching

This action can stretch the trunk and back muscles, which is especially important for sports such as golf and tennis that require a lot of body rotation. Lie on your left with your legs together and your knees at 90 degrees. Hold a towel between your knees and stretch your arms horizontally. Then, keep your knees and hips still, rotate your torso and right arm backwards, and try to make your right shoulder touch the ground. Exhale for 2 seconds and then return to the initial position. Do it on both sides 10 times.

Second, the hips are crossed

Lie flat, knees bent, feet on the ground, arms stretched horizontally to both sides. Turn left and keep your legs bent until your left knee touches the ground. Then turn right until your right knee touches the ground. Repeat on both sides 10 times. This exercise aims to train the flexibility and strength of the trunk.

Third, walk with both hands.

Straighten your legs, bend over and put your hands flat on the floor. Tuck in your abdomen and let your hands go forward, not your feet. At this point, your legs still can't bend, and you can walk a few steps forward with your feet (your knees can't bend). Do it continuously 1 min. This exercise exercises hamstring muscles, lower back, posterior gluteal muscles and calf muscles, and is suitable for any exercise.

Through the above, we can understand the various practices of this kind of adolescent aerobics. We also do sports while we are young, so that we can live up to our young bodies. Many people start to sleep after eating, which is actually not good. In the process of not getting fitness, the body will become weaker and weaker. Young people should not be shy when doing aerobics, and their postures must be comprehensive.

Ten-minute aerobics 1 method, chest enlargement

Method: Stand up straight, buckle your hands behind your back, hold your shoulders tightly and droop, and lift your chest with your arms as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it.

Function: It can help you say goodbye to white-collar natural enemies-mouse hand and back strain. The windfall is that you don't bend over when you walk, and your chest becomes bigger.

2, sedation alternate breathing method

Methods: Sit up straight, with right thumb on the right alar, forefinger and middle finger on the bridge of the nose, and ring finger on the left alar. Hold down the left nostril, lift your thumb and inhale through the right nostril for 5 seconds. Put down your thumb and hold your right nostril for 5 seconds, then let go of your left nostril and exhale for 5 seconds. Inhale through the left nostril and exhale through the right nostril.

Function: can immediately calm the mood and keep a clear head.

Applicability: When you can't think calmly or before making a major decision.

3. Stretch neck forest style

Methods: Stand up straight, tilt your head slightly to the right, put your right ear gently on your right shoulder, and take a deep breath evenly through your nose. After one minute, practice on the other side. Relax, take a good breath, cooperate with meditation, switch the picture in your mind from the monotonous office to the tree-lined and breezy lake, and imagine yourself as a goddess wearing a wreath and bathing in the sea breeze. The effect is naturally better.

Function: Relieve cervical fatigue and anxiety.

Applicable occasions: when answering the phone or taking the elevator.

4, waist and abdomen weight loss method

Methods: Stand upright, with legs about 1 m apart and toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.

Function: strengthen abdomen and waist, relax back.