Professional women's aerobics, many people will do some appropriate exercise to ensure good health. Exercise is conducive to enhancing the body's immunity, and regular exercise is conducive to enhancing our cardiopulmonary function. The importance of sports to the three highs is self-evident. What are the benefits of sharing professional women's aerobics below?

Professional women's aerobics 1 1, playing with the brain

Sit in a chair, put your palm on your ear, and tap your brain with your forefinger, middle finger and ring finger. You can hear drums, playing 20-30 times a day.

Efficacy: It has the functions of relieving fatigue, preventing dizziness, enhancing hearing and treating tinnitus.

Step 2 pull your ears

First use your left hand to bypass the top of your head, hold the tip of your right ear with your fingers and pull it up 20 times, then use your right hand to bypass the top of your head, hold the tip of your left ear with your fingers and pull it up 20 times.

Efficacy: clearing fire, improving intelligence, relaxing spirit and delaying optic nerve aging.

Step 3 practice your eyes

When concentrating, look out of the window for 3 minutes every half hour, and then blink a few times to have a rest. You can also do 10-20 eye movements.

Efficacy: It can relax eye muscles and promote blood circulation.

4. Open your mouth

Keep your mouth as open and closed as possible between work. Drive all the muscles on the face and even the scalp to perform rhythmic movements. Each contract is about 1 minute, lasting 50 times.

Efficacy: Opening your mouth can accelerate the blood circulation of the face, delay the "aging" of various local tissues and organs, remove wrinkles and refresh your mind.

Step 5 turn your neck

First raise your head and lean back as far as possible, then bend your chin to your chest to tighten and relax the muscles on the back of your neck, then roll left and right 10- 15 times, then stick your back on the back of the chair and hold your hands behind your neck for a while.

Efficacy: This method can not only prevent cervical spondylosis, but also make your spirit double.

Step 6 stretch your waist

Sitting in front of the case for too long will definitely lead to backache. Then, stretch comfortably for a few times. After stretching, you will find that your agile thinking is back.

Efficacy: It can accelerate blood circulation, stretch the whole body muscles, eliminate excessive tension of lumbar muscles, correct excessive forward curvature of the spine and strengthen the body.

7, rubbing the abdomen

Rub the abdomen with your right hand clockwise for 36 times, and then rub the abdomen in the opposite direction for 36 times.

Efficacy: It has a good effect on preventing constipation and indigestion.

8. levator ani

Lift the anus upward and then relax; Then lift it up, then relax, and so on. This action can be done while standing, sitting and walking. Do levator ani exercises about 50 times for 5- 10 minutes.

9. Keep a balance

Knees slightly bent, feet apart, arm width apart. Inhale and slowly raise your arms to chest height. At the same time, the center of gravity moves forward and the toes keep balance. Then swing your arms back, exhale when you swing back, and let your center of gravity sink to your heels. Repeat 10-20, and practice 3 times a week.

Efficacy: It can exercise the flexibility and faster response of the lower body, and at the same time, it can also exercise your abdomen, prevent fat and maintain a beautiful posture.

10, twist it back

Bend left and right sides, twist your shoulders and back, and beat your back lightly with a hollow fist for about 20 times each.

Efficacy: It can relieve back rickets, lumbar muscle strain and other diseases.

Professional women's aerobics 2 What do women eat when they jump into aerobics?

1, bone filling, 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.