Aerobics for everyone, aerobics is a mass sport that integrates group exercise, dance, music, fitness and entertainment. What are the popular aerobics? Below, I recommend three kinds of calisthenics to relax your daily fitness.
(A) Latin aerobics
Latin dance comes from the national standard, but it definitely does not emphasize the basic pace. More accurately, it is a kind of aerobics, which emphasizes energy consumption, does not require high details of movements, and pays attention to exercise and hip, waist, chest and shoulder movements.
Latin dance practice is free and unrestrained, enthusiastic and unrestrained, with obvious rhythm. Its exercise focuses on the waist and buttocks, while the inner thighs are fully exercised. Another feature of Latin calisthenics is to feel the South American customs in the passionate Latin music, and at the same time add dance elements to the calisthenics, so that you can enjoy yourself after exercise. Latin aerobics requires 100% emotional input. The more fully you show your Latin feelings, the more you can release your emotions in music, burn your passion and let your fat burn together.
Suitable for the crowd: white-collar workers with less exercise and excessive waist and hip circumference.
It is best to choose sports shoes with soft soles;
Throw yourself into the music, twist your hips and waist and breathe normally.
(2) Boxing practice
It was first introduced by European fighters and professional aerobics athletes. And its concrete form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, becoming a unique type of aerobic aerobics. A complete boxing will consume a lot of calories. Because there are many kinds of boxing, including straight fist, hook, swing, forward kick, side kick and side kick, and each action requires rapidity and explosiveness, while exercising every muscle in the whole body, our body's elasticity, flexibility and reaction speed will be improved as never before.
Especially in boxing, almost all movements need to keep the waist and abdomen balanced and exert strength, so the waist and abdomen exercise after class exceeds any other fitness method.
Suitable for people:
Young people with excessive fat accumulation
Matters needing attention
Boxing is very intense. If hypoglycemia occurs, please rest for a while before deciding whether to continue.
If the following situations occur, you can stop practicing: leg fatigue, local pain and discomfort, dizziness, increased heart rate, etc.
What are the three kinds of mass calisthenics that make you exercise easily every day?
(3) Moderate aerobic exercise
It's easy to get fat in middle age, but it's not easy to find out. Do you often practice the following? Quasi? Weight loss exercise can prevent the further development of obesity;
1. Puppet action: exercise the upper arm and waist and abdomen. Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
2. Kneel and squat: strengthen the strength of the back and buttocks to the thighs. Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.
3. Buckling control: exercise calf muscles and improve leg flexibility.
(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
(2) Bend down further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
4. Side leg lift: adjust the hip joint.
(1) Starting posture: Hands on the ground, right knee on the ground, left leg straight to the side.
(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.
5. Kicking back: exercise hips, thighs, abdomen and upper back.
(1) Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.
6. Side leg pressure: improve the contour of the inner thigh.
(1) The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.
(2) Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.
7. air pedaling: exercise your legs and abdomen.
Lie on your back, with your lower back on the ground, support your body with your elbows, bend your right leg to your chest, then extend your leg to keep it off the ground 15 cm, and bend your left leg to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.
8. Waist arching: improve the shape of the abdomen and make the waist curve.
(1) Lie on your back with your knees bent and your feet firmly on the ground. Hands behind your head.
(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.
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