What is aerobics? Aerobic exercise can make you burn fat happily in a quite relaxed state, so many people will exercise through aerobic exercise in life. What is the aerobics shared below?

What is aerobics? 1 Aerobics (Aerobics) is an aerobics characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise all over the body, but you must continue to exercise for more than 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.

This kind of aerobic exercise needs the participation of major muscle groups other than systemic oxygen removal, which lasts for a long time (generally more than 12 minutes) and has rhythm. Regular aerobic exercise will make people's heart healthier, increase their stroke output, and supply oxygen to all parts of the body without many pulses. A person with good aerobic exercise quality can participate in high-intensity aerobic exercise for a long time and recover quickly.

Efficacy: Exercise cardiopulmonary function.

Aerobic exercise can make you burn fat happily in a fairly relaxed state, while comprehensive aerobic exercise usually combines low-intensity, high-intensity aerobic exercise and fighting aerobic exercise (20 minutes each), with a total time of 60 minutes.

The purpose of aerobic exercise training is to increase vital capacity, promote the oxygen metabolism function of red blood cells in the body, improve the physical endurance of trainers in an all-round way and reduce the body fat content. Comprehensive aerobic exercise can arouse the enthusiasm of bodybuilders to the greatest extent, and each exercise lasts about 15 minutes. Other exercises can also be changed according to the needs of bodybuilders. Keep the maximum heart rate during exercise, so that the proportion of fat consumption will increase.

The advantage of aerobic exercise is that it can exercise the heart and lungs and make the cardiovascular system deliver oxygen to all parts of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports, its movements are simple and easy to learn, its music rhythm is distinct, and it has a strong effect of pleasing body and mind and strengthening physique.

Category: High Impact and Low Impact

High-impact aerobics is a kind of traditional aerobics, which often jumps on one foot or both feet, consumes a lot of energy and has good cardiopulmonary exercise effect. But for some people who seldom exercise and are overweight, as well as beginners, it may be unacceptable to the heart and lungs because of excessive exercise and stimulation. In addition, excessive jumping makes the lower limbs collide with the ground, which is easy to cause damage to the joints and spine of the lower limbs.

The concept of low impact is developed for the damage caused by the impact of aerobics movements. The so-called low impact is mainly to delete the jumping movements with both feet off the ground at the same time and replace them with other rhythmic aerobics movements with both feet off the ground at different times, such as low kicking, striding, left-right rotation and sprinting.

Even if there is a kick, it will not be more than 4 times in a row. Since the activity of lower limb muscles decreases, it is necessary to increase the arrangement of upper limb activities and even strengthen the activity of trunk muscles to make up for the lack of exercise.

Although low-impact exercise is mild, it can maintain the intensity of exercise and provide enough stimulation to exercise the heart and lungs because it lasts for 15 to 30 minutes.

Matters needing attention in sports

1, practice step by step.

Don't do it for too long at first, and it is appropriate to 10 minute. You should take a step-by-step approach to give your body and lower limbs enough time to adapt. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Before and after walking, measure your pulse rate per minute and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.

2. Women should pay special attention.

Women should wear bras when doing exercises, and it is best to have strong support; Exercise during menstruation, not too much exercise; Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have received basic aerobic training need to consult a doctor before deciding whether to continue aerobic training during pregnancy.

Step 3 pay attention to hygiene

After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. In addition, people who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toe inflamed.

Step 4 choose the right clothes

When doing aerobics, you should wear fit and sweaty aerobics, and wear ordinary leather shoes barefoot. Aerobics should have a thick pad to slow down the vibration caused by the impact between the feet and the ground. Don't be too soft, you can use a half-height tube to strengthen your ankle.

What is aerobics? 2 What are the actions of meridian aerobics?

the first paragraph

Abdominal exercise. Key points: abdominal breathing, patting the lower abdomen.

(1) Abdominal breathing. Breathe with your stomach, inhale with your stomach in, and exhale with your stomach flat. Breathe through the nose or mouth.

1, essentials: hands folded up and down in front of the lower abdomen, eyes slightly closed, will stay in the abdomen, chest motionless, no pause, no breath holding, no breath lifting. 3 times a day, 5-20 minutes each time, 4-6 breaths per minute. It is easier to sleep in bed.

(2) pat the small abdomen. Pat the abdomen, ninety-nine. Can help burn abdominal fat and achieve the effect of losing weight.

1, essentials: fingers together, palms empty, clockwise from the left side of abdomen, slapping and circling, accompanied by squatting. Do it twice a day, once in the morning and once in the evening, with 1 1 9 calls each time.

2. Function: There are nine important meridians passing through the human abdomen, as well as important acupoints such as Guanyuan and Qihai. It can be said that the abdomen is the sea of human vitality and the treasure of life force. Abdominal exercise can enhance human vitality and improve immunity, and has a good preventive and therapeutic effect on chronic diseases such as hypertension, diabetes, constipation, insomnia and low immunity.

Section 2:

Squat exercise. Key points: High squat, half squat, full squat and straight squat are the best aerobic exercises.

1, essentials: stand upright, straighten your hands forward, bend your legs downward, and then stand up. Make 2-4-8 calls for each action. Twice a day, once in the morning and once in the evening, with 20-50 strokes each time.

2. Function: Squatting exercise is a whole-body exercise, which can activate the qi and blood of all meridians in the whole body, enhance the vitality of the six meridians of the foot and the du meridian, strengthen kidney essence, strengthen waist strength and store yang qi, and has a good preventive and therapeutic effect on coronary heart disease, diabetes, constipation, low immunity and other diseases.

Section 3:

Hit the gallbladder. Located on the outer thigh, the center line of trousers, from waist to ankle.

1, essentials: straighten your hands to both sides, drive your forearm and wrist with your big arm, and beat your ankle with your empty palm, accompanied by squatting. Do it twice a day, once in the morning and once in the evening, with 6 8 calls each time.

2. Function: "Huangdi Neijing" records that "eleven zang-organs all depend on gallbladder", which means that all zang-fu organs function on gallbladder. The gallbladder meridian is the beginning of the twelve meridians's circulation and the key to ensure the smooth flow of qi and blood. Therefore, tapping the gallbladder meridian often can make the whole body full of qi and blood, thus conditioning the whole body's viscera, which has a good therapeutic effect on people with qi and blood loss, long-term insomnia and physical weakness.

Especially the squat movement in aerobics, this movement can exercise the muscles of our whole body, activate the meridians and qi and blood of our whole body well, and will not make female friends suffer from insufficient qi and blood after menstruation. It has a good therapeutic effect on coronary heart disease or constipation and can play an auxiliary role.