Aerobics action decomposition action 1, side waist stretching
Lean on the handle of the sofa and stretch easily. After a pause of 5 to 10 seconds, switch sides and do it for about 3 times in turn. Stretching position: left and right waist.
Step 2 turn your waist
Sit in the front of the sofa with your knees together and your upper body twisted in the opposite direction. Do it three times after each time 10 second, and then switch sides. Can stretch the left and right waist muscles.
Lift your hips and contract your abdomen.
Sit at the front of the sofa, hold the handle of the sofa with both hands, lift with your feet together and knees up, stop for 2 seconds every time you lift 1 0, then put it down and go back and forth 10 times. Stretching parts: anterior complex and gluteal muscles.
Step 4 stretch
You can do stretching exercise in just 30 seconds after getting up in the morning, which can not only lose weight, but also make you full of energy all day. Lie on the bed, put your hands gently at your sides, straighten your legs and relax. Open your hands on both sides of your thighs, keep your feet shoulder-width apart, and press your toes forward. With palms facing each other, slowly raise your hands, stretch your whole body and take a deep breath.
Step 5 stand up straight and stretch your back
Put your hands on the back of the sofa, keep your arms as straight as possible and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles.
6. Behind the hips
Bend the forefoot and thigh flat, straighten the hindpaw with knees down, lean forward, pull the sofa with both hands straight and hold the handle 10 second, and then repeat for 3 times. Stretching position: the muscles behind the buttocks.
7. Raise your legs.
Sit in a chair, bend your knees and lift your legs, then lift one foot horizontally and change the other foot. Stand up straight, with one hand on the wall to support your body, and the other hand on your hips, lift your feet on the same side to the side for 30 degrees, and then change directions. Hold the wall with both hands, kick back to about 30 degrees with one foot, and then kick the other side.
Matters needing attention in aerobics 1. Hygiene and health
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.
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. Always keep your feet dry. There are blisters on your feet, don't break them.
Second, step by step.
At the beginning, the amount of exercise should not be too large, and the range should be gradual. Each movement should not last too long, and it is appropriate to 10 minutes.
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.
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. Remember, haste makes waste.
Third, clothing suggestions:
In order to better reflect the beauty of Latin, it is best to choose clothes that can make people look slender. Pants can be tight-fitting and slit, or low-waisted, to highlight the curvy beauty of crotch movements.
It's best to choose a T-shirt that is loose and easy to sweat, or a top with cuffs on a tight vest is also a good match. The choice of shoes is based on the softness of soles. In a word, comfort is the most important.
Four, should pay attention to the following points
1. Wear a bra when doing exercises, and it is better to have strong support.
2. Exercise during menstruation, and don't do too much exercise.
3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
5. Do aerobics for no more than 1 hour.
When doing aerobics, it is best to control the time of doing aerobics. In general, the best time to do aerobics is no more than 1 hour, and the best time to continue doing aerobics is 40 to 50 minutes. Because this time is just enough to ensure that the body has been fully exercised, the body's fat consumption is also fast during this time, but once it exceeds one hour, the metabolic rate in the body will gradually slow down and the ability to consume fat will be weakened accordingly. For beginners, half an hour is enough for the first exercise, and then it can be extended slowly in the following time, and the exercise time can be increased step by step. When physical fitness begins to improve, the intensity and rhythm of exercise can also be improved accordingly.
Women's fitness methods 1, gym
Gym is undoubtedly the most professional fitness place, and there are specialized fitness coaches to make detailed fitness plans for you. If there is enough time, female friends may wish to consider finding a suitable fitness institution to apply for a membership card.
Step 2 exercise
Volleyball, badminton, table tennis and other sports are very suitable for female friends. If you have time on weekends, you can ask a few friends to find a place suitable for this sport, which can not only relieve work pressure, but also play a role in fitness.
Step 3 run in the morning
An hour in the morning is worth two in the evening. Morning running can not only exercise physical fitness, but also play a role in fitness. As long as you get up early for half an hour every day and insist on running in the morning for a long time, it will definitely be good for your health.
Step 4 ride a bike
With the continuous development of transportation, battery cars, cars and other transportation tools have gradually replaced bicycles, and fewer and fewer people ride bicycles on the road, but cycling is a good way to keep fit. For urban female friends who usually lack exercise, it is also a good choice to choose cycling at work.
Step 5 take a walk
Take a walk for a mile after supper. Therefore, walking downstairs after a meal is not only helpful to the digestion of food, but also beneficial to the body. Don't do strenuous exercise after meals.
What do women eat for aerobic exercise? 1, for bone and 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.