Hot summer fitness program, now more and more people like sports, such as yoga, rock climbing, jogging and so on. , very popular with everyone. Because exercise can not only keep fit, but also cultivate sentiment and lose weight. Today, I will tell you about the hot summer fitness plan. Let's take a look.
Summer fiery fitness program 1 mass aerobics ★★★★★★★★★
The scope of sports activities involves every joint of the whole body. In the 50-minute course, bodybuilders are encouraged and driven by music, lighting, coaches' passwords and participating partners to carry out rhythmic and step-by-step aerobic exercise. It can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice for losing weight and maintaining physical fitness and body shape.
It is not suitable for people, and it is not easy for patients with hypertension and diabetes to choose.
Aerobic dance ★★★★★
Aerobic dance, on the one hand, can consume more calories, on the other hand, it can do aerobics with many dance moves, unlike aerobics. Salsa dance has many styles, which can be divided into aerobic dance according to the different characteristics of movement and music.
Suitable for fitness crowd, aiming at improving temperament and keeping elegant figure.
Aerobic dance-Latin Dance
Latin aerobics such as JAZZAEROBICS；; SALSAAEROBICS et al. These aerobic dance are characterized by a lot of hip movements, especially the effect of reducing waist and abdomen.
People who have no dance foundation and poor coordination are not easy to achieve fitness results. Aerobic dance, street dance ★
FUNK and HIPHOP are aerobic dance in the style of free dance. Easy, free and changeable movements can improve the coordination of exercisers and achieve the purpose of fitness.
Adapt to teenagers and people with good coordination.
KickboxingAerobics)★★★
This project is an aerobics exercise that integrates music, dance, boxing and fighting. The difference between fighting aerobics and boxing is that the former aims at fitness, while the latter aims at winning the game, which makes it easier to get hurt and is not suitable for the public. It is a supplement to fighting or aerobic exercise. It can improve self-confidence, muscle coordination and necessary skills and flexibility.
Suitable for people, most people (men, women and children) can participate.
Spinnig)★★★★
It is one of the most popular aerobic fitness programs in Europe and America. Some people call this sport "dancing on a bike". Through exercise, the wheels can keep rotating, and the exercise load can be adjusted by itself. The amount of exercise can be large or small, easy to learn and practice, full of movement, and achieve the effects of reducing waist and abdomen fat, bodybuilding lower limbs and improving cardiopulmonary function.
Not suitable for people with joint pain and poor physique.
Fitness ball ★★★★★★★★★
Fitness balls were first used as rehabilitation equipment in Switzerland. After that, the fitness ball was spread to Australia, Europe, the United States and other countries to treat diseases such as low back diseases, neurological disorders, knee and shoulder rehabilitation, posture correction, and patient balance improvement. Because of the improvement of some muscles (waist, back and pelvis), this sport has also been widely promoted. Fitness ball is no longer just a physical therapy, but also a new fitness exercise.
It is suitable for people and has a good fitness effect, especially for the spine and pelvis. Fitness ball has a good function of injury recovery and rehabilitation (it has a significant effect on low back pain diseases). It is safer to exercise and is not easy to get hurt. It can also improve the flexibility, strength, balance, posture and cardiopulmonary function of people (including patients and injured people).
Not suitable for people who are overweight and want to lose weight.
Yoga) ★★★★
The original meaning of the word yoga is "integration" and "harmony". In ancient Tibet and India, yoga was intended to pursue the unity of self and God. Yoga is not a competitive competition dedicated to the pursuit of physical difficulties and postures. True yoga is a life style of self-cultivation. In many cities in China, yoga is like a fashion symbol, and practicing yoga has become synonymous with health in many people's minds.
Suitable for people who want to relieve stress and adjust their mood.
Summer fiery fitness plan 2 swimming
If you have a history of heart disease, hypertension, lung disease, diabetes, etc. It is best to consult a doctor in advance.
In hot summer, most people like swimming. If the exercise starts gradually and you don't intend to do any strenuous exercise, you don't need to see a doctor before implementing a simple fitness swimming plan. However, if you have a history of heart disease, hypertension, lung disease, diabetes or other serious disabilities, you should ask your doctor for advice on the water fitness program.
If possible, swim twice a week. Initially limited to about 20 minutes in the water, gradually increased to 1 hour, and increased the number of times to enter the swimming pool. Speaking of the benefits of swimming, as we all know, swimming can lose weight, lower cholesterol, enhance cardiovascular function and so on.
Water aerobics (the best time is 30 minutes to 45 minutes, preferably before meals and after work), standing in waist-deep water with different body movements and dance steps, exercising and relaxing the whole body with the accompaniment of music, just like playing games in the water, water aerobics has become the first choice for fashionable women in Beijing, Shanghai and other places in summer. If you still feel uncomfortable after two minutes in the water, I suggest you go ashore for a short rest and do some preparatory activities to fully warm up your body before you go into the water.
The coach suggested that water aerobics should be done for 30 to 45 minutes at a time, preferably before meals and after work, which is conducive to better relieving mental stress. If you have eaten, it is best to do it after meals 1 hour.
Some training contents of water aerobics can shape the body, adjust the posture and physiological curvature of the spine, and the soft texture of water can balance the body and mind, thus effectively alleviating the tension caused by work pressure, so water aerobics is very suitable for people who often work at their desks in the office.
yoga
Don't take a shower for half an hour before and after practice. It is absolutely forbidden to practice yoga after serious illness or surgery, as well as when there is wind, fog and thunder.
Everything in our daily life has a very obvious influence on our bodies. Work pressure, busy life, heavy schoolwork, etc. Will do harm to our bodies to a certain extent, but through stretching, twisting and deep rest and relaxation in various poses of yoga, we can compress the glands in the body and keep them in balance without hurting our bodies.
It is reported that yoga is the best choice for fitness in summer. In summer, Tianren's body is quite flexible, and his muscles are not easily strained and sprained. This is a good opportunity to practice yoga. Some simple yoga, with simple movements, can be done at home or during work. Keep an empty stomach when practicing, it is best to practice two or three hours after meals, or eat after half an hour. Don't take a shower for half an hour before and after practice. It is absolutely forbidden to practice yoga after serious illness or surgery, as well as when there is wind, fog and thunder.
Keep a good mood while practicing and listen to some relaxing and slow music. Every movement should be accompanied by breathing, so pay attention. Don't force yourself, every movement is to the limit of comfort, and don't compare with others. In summer, people get angry and irritable easily. Practicing yoga can relieve bad emotions and calm people down.