Decomposition of the second-level prescribed movements of aerobics I. Lateral lunge
Action essentials:
Step out one foot to one side and extend the other hand to the toe. Stand up and press your heels, thighs and hips at the same time to restore your body.
Action intensity:
After eight times on one side, repeat the exercise on the other side. Objective: To train the lower body and modify the inner and outer thigh lines.
Second, sumo squat
Action essentials:
First, stand with your legs apart, squat down on your hips, then point your arms forward too high, and finally get up and use your hips and legs to exert strength, while your hands are restored to your sides.
Action intensity:
Repeated squats for 8~ 16 times Objective: To shape the buttocks, tighten the inside of the legs, and exercise the shoulders and arms.
Third, support your knees.
Action essentials:
Support your hands forward, lean your body and put your weight on your shoulders; One leg is in the direction of hands, and the knee is maintained in the middle of the arm; The legs alternate back and forth, and the body posture is always stable.
Action intensity:
Objective: To make the lower limbs more flexible, tighten the waist and abdomen, and improve the stability of the shoulders.
Fourth, reverse arm flexion and extension
Action essentials:
Stand back-to-back, and support your hands back below hip height; Bend your knees and elbows, press your hips down, clamp your arms back as far as possible, and keep your upper body posture unchanged; Push your arm hard and recover your body.
Action intensity:
Repeat, the back of the arm is sore. Objective: to help eliminate the back of the arm? Butterfly sleeve? .
What are the benefits of aerobics to the body? First, shape physical beauty.
Aerobics has exercise value, first of all, form, which is divided into posture and body shape. Posture is our usual behavior. Then the body shape is the external form of our body. Nowadays, people like the perfect figure. Aerobics can change our body shape very well, but training is tiring, which is not suitable for the elderly to exercise a lot, but moderate exercise is still very good.
Second, improve health and beauty.
Aerobics has physiological value, and health means normal physiological function without pathological changes and morbidity. However, with the development of economy and social progress, modern health is not only physical health, but also psychological and behavioral health. Aerobics is an aerobic exercise, characterized by low intensity, high density and easy control of exercise. Therefore, in addition to good fitness effect for normal people and healthy people, it is also an ideal medical means for some patients, the disabled and the elderly.
Third, relieve mental stress and entertain the body and mind.
Aerobics has many values (psychological functions). With the development of the times and the progress of society, people enjoy the comfortable life and various conveniences brought by science and technology, but at the same time, they are also under mental pressure from all sides. Exercising aerobics to relieve stress has a good effect of entertaining body and mind, and aerobics has many benefits to the body, especially physical and mental health.
Abdominal weight loss calisthenics lie on your back, knees bent, feet flat on the bed, hands on your abdomen, and take a deep breath. When inhaling, it will bulge the abdomen, and when exhaling, it will contract the abdomen.
Lie on your back, hold the back of your head with your hands, slightly lift your chest, straighten your legs, and swing up and down alternately, from small to large, from slow to fast, for 50 times.
Lie on your back, arms straight, feet together and tilted. Note: Don't bend your knees when you lean up, keep your toes straight, and the angle between your legs and your body should reach 90 degrees. Raise your legs for a while, then put them down. Repeat this until the abdomen is sour.
Lie on your back, put your hands on your sides, use the strength of abdominal muscles (contraction of abdominal muscles) to make your upper body sit up, and then lie down. If necessary, you can help lift it with your hands. Practice every morning and evening 10? Twenty times.
Lie on your back, put your hands on your sides, support the bed with your hands, bend your knees and pedal the bed with your hips as high as possible, and stop for 2? Fall in 4 seconds, take a rest and start again. Practice repeatedly.
Lie on your back, put your hands on your sides, and tilt your legs up as much as possible. After leaning, pedal your feet in turn like riding a bicycle until your legs are sore.
Stand, arms akimbo, inhale, and at the same time forcibly bulge your abdomen, keeping 2? 4 seconds; Then forcibly abdomen, until the minimum contraction. Stop 2？ After 4 seconds, the abdomen swells and contracts, and this is repeated 20 times. Thirty times.
Take off your coat and lie on your back. First, rub your hands hot. Then massage your hands on the abdomen until local redness and fever occur, every morning and evening/kloc-0 times.