The twelfth set of calisthenics is a set of national calisthenics in the new period of our country, aiming at providing a healthy and effective exercise method for the masses. This set of aerobics is divided into 12 sections, and the following is a brief introduction of each section:
1. Head-up stretching: Exercise neck and shoulder muscles by raising head, lowering head and looking forward, and stretching and relaxing hands.
2. Flexion and stretching: Exercise the muscles of the back, shoulders, arms and waist by standing, stretching up and bending down with both hands.
3. Three-point stretching: put your fists outside your shoulders and exercise your shoulder muscles.
4. Bend your legs left and right: Exercise your waist and leg muscles by standing, holding your hands on the ground and crossing your legs.
5. Lift your waist: put your hands on your waist, lift your waist upward and exercise your waist muscles.
6. Abdominal reduction: Keep your legs apart, put your hands on your waist and exercise your abdominal muscles.
7. Leg lifting: Exercise leg muscles by standing, hands drooping naturally, and alternately lifting legs.
8. Kicking: Exercise leg muscles by standing, hands drooping naturally and kicking alternately.
9. Steps: Exercise thigh muscles by standing, arms akimbo and stepping.
10, twist: exercise the abdominal oblique muscle by standing, hands akimbo and turning to one side.
1 1, Jump: Exercise your whole body muscles by standing, stretching your hands upward and jumping.
12. Relaxation: By standing, hands naturally droop and the body relaxes, so that the body can get a full rest after exercise.
This set of aerobics is suitable for people of all ages. By following the rhythm of music, we can effectively improve physical coordination, enhance muscle strength and endurance, and promote cardiopulmonary function.
It should be noted that you should keep smiling during exercise, keep the rhythm even, and adjust the exercise intensity appropriately according to your physical condition. Long-term exercise helps to shape a healthy posture and improve the quality of life.