Aerobic exercise allows you to keep healthy and protect yourself while exercising. Exercise is very important in our daily life. The following provides you with information about aerobic fitness for your reference.
Aerobic exercise keeps you in good shape. Fitness 1 First, arch arm exercises.
1, ready posture: kneeling, head up, back straight.
2, action: arch back, bend over, contract abdominal muscles, maintain posture for 5 seconds, restore. Repeat 8 times, exhale through the mouth when contracting abdominal muscles, and inhale through the nose when recovering.
Second, the lateral buckling movement of the body
1, ready posture: sit cross-legged and put your hands on the ground beside your body.
2. Action: the left hand slides out to the left, the upper body bends to the left, the right arm is raised, and then swings to the left, repeatedly bending to the left four times, and restoring. Do it four times on the right side and repeat it twice. When bending sideways, the hips will not move, and the movement should be slow and rhythmic.
Third, rowing.
1, preparation posture: sitting posture, legs bent apart, arms raised forward, palms down.
2. Action: stretch your hands forward, bend your upper body forward, and stretch your head between your knees to restore. Do it every 6 seconds 1 time and repeat it 24 times. Abdomen in when the back is straight, exhale when the upper body leans forward, and inhale when it is straight.
Fourth, leg movement.
Lie on your back, with your left arm extended backward and flat, your left leg straight, your right leg bent and propped up, and your right arm flat on your side. Keep your back close to the ground, lift your left arm forward and your left leg backward, and try to make them touch each other. Repeat 12 times, and then change the right arm and right leg 12 times. The key is to tuck in your abdomen and keep your back straight.
Verb (short for verb) twisting motion
Sitting posture, two arms droop naturally and the left leg bends to the right; Bend and lift your right leg, put your feet on the outside of your left thigh, twist your upper body to the right, keep up with your left hand on your right leg, put your right hand on the floor behind you, and look at your right shoulder. Hold the posture for 20 seconds, change the direction and do the same action, and repeat twice each. When you turn around, close your abdomen and take a deep breath.
Six, abdominal exercise
Lie on your back, with your legs apart, your waist off the ground, your arms flat on your sides, tighten your abdominal muscles and keep your spine on the ground for 6 seconds, then relax and recover. Repeat 12 times.
Seven, standing waist exercise
1, preparation posture: supine, back to the ground, legs bent apart, arms flat on the side.
2. Action: retract the abdominal muscles, slowly straighten the waist until only the shoulders touch the ground, keep the back straight for 4 seconds, then slowly lower the waist to recover, and repeat 12 times.
Eight, turning movement
Lie on your back, bend your right leg, put your right foot on your left thigh, put your arms flat on your sides, palm down, and swing your right knee as far as possible to the left for 8 times. Then, put your left foot on your right thigh and swing your left knee as far as possible to the right. Repeat 8 times, twice each. When swinging your legs, keep your shoulders still and your hands in the same position.
Aerobic exercise keeps you in good shape. 2. Precautions for aerobics.
1, don't skip 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 finishing a set of fast-paced movements, you should do slow and neat exercise 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, the rhythm is too fast and it is easy to overload.
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.
In addition, the rhythm of aerobics is too fast, which makes it easy for high jumpers to keep up with the rhythm. In this way, the action can not be completed well, which leads to the improper action and sports injury. In addition, too fast pace is easy to make the muscles of high jumpers tense, causing sports injuries such as fatigue, strain and sprain.
3. 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.
Aerobics can not only achieve the effect of losing weight, but also the effect of fitness, and it can also make the brain more acute. Therefore, friends who love beauty may wish to jump more in peacetime.