Aerobics out of your female figure? There are many options for fitness programs. For fashionable women, aerobics is a good exercise, which is suitable for a wide range of people. As long as you master the main points, it is much easier to jump. Let's learn aerobics and get out of your femininity.

Aerobic step out of your female figure 1 step exercise, that is, dance up and down rhythmically with dynamic music (about 120 beats per minute) on the pedal to carry out aerobic exercise movements and steps. It has all the characteristics of aerobics, and at the same time, because most of the movements are done on the pedal, it can enhance the cardiopulmonary function and coordination more effectively. Because it is mainly aimed at lower limbs and buttocks, it has obvious energy consumption and fat reduction (one class can consume 1000 ~ 1500 calories), improve buttocks and legs, and improve female muscle lines.

Generally speaking, the length 100 cm, width 35 cm, and height 8 cm of the pedal for stepping exercise. Of course, the height of the pedal can also be adjusted according to the level of exercise, pedal technology and knee flexion. The most basic movement of step movement is to go up and down the board, at least three times a week, and three months is a cycle.

Many women are worried that practicing step exercises will easily thicken their legs. In fact, this kind of worry is unnecessary. According to experts, step exercise, as a form of aerobic exercise, is a long-term, low-intensity exercise with sufficient oxygen supply and will not make muscles develop. On the other hand, the pedal has a certain height, and it consumes more energy to complete the same action than on the flat ground. Under the condition of proper diet, the effect of reducing fat will be more obvious.

My friendly reminder:

(1) Wear elastic clothes, and cotton and lycra are suitable ingredients. You should wear sports shoes. The air cushion is better and can play a buffering role. Some people do aerobics barefoot, and it is easy to hurt their ankles.

(2) In addition to the first 10 minutes of warm-up and the second 10 minutes of relaxation, the main part of each class can be done with stepping exercises, or combined with relatively peaceful "fitness ball" exercises, so as to achieve dynamic and static complementarity and increase freshness.

(3) In case of uncoordinated movements caused by leg fatigue, obvious pain or dizziness in any part of the body, rapid heartbeat, etc. You should stop exercising immediately and have a reasonable rest.

Aerobic exercises get out of your female figure. 2 Aerobics is suitable for height 15 ~ 20cm.

The choice of pedal height depends on your exercise level, current pedal technology and the curvature of your knee joint (generally 60%~90% is more effective). Usually the pedal height is 15~20 cm.

Choose soothing music when doing aerobics.

Step aerobics music selection speed is slightly slower than general aerobics, disco music with strong and clear drums (music speed is generally 1 18~ 122 beats/min). When the music is fast during the practice, you should pay attention not to move too much and keep the basic posture of your body.

Pay attention to the balance and stability of alternative tools.

In the choice of pedals, it is suggested that beginners only use pedals instead of tripods at first, because the height of pedals will become higher and the exercise intensity will be relatively enhanced after adding tripods, which means it will be more difficult to do the same action.

When you are proficient, slowly add 1 and 2 to increase the intensity of exercise. Fitness centers usually provide aerobic pedals. If ordinary people are at home, they should not only consult professionals, but also use some items instead if they don't want to spend money on equipment, usually a platform about 30 cm high, but pay attention to balance and stability to avoid stepping on it and shaking.

Strong chest and arms 1 pedal push-ups

Training purpose: strengthen the chest and arms.

Note: The palm of your hand must be completely placed on the pedal. If it is placed on the edge of the pedal, it is easy to be dangerous.

Strong hips and legs 2 bows in front and arrows in the back.

Training purpose: strengthen hips and legs.

Note: Breathing must be smooth during exercise. Whether it is a preparatory action or an ongoing action, you must ensure that your knees can't exceed your toes at any time to avoid hurting your knees.

Increase the hip line by 3 and lift the knee.

Training purpose: to increase hip lines and strengthen thighs.

Note: The sole of the foot must be completely placed on the pedal. If it is placed on the edge of the pedal, it is easy to be dangerous.

Carve hip and leg lines 4 Squats

Training purpose: to shape the lines of buttocks and legs.

Note: when the action is going on, the back must be straight to avoid putting too much pressure on the back.

hard-working

Prevention of low back pain 5 lower back

Objective: To strengthen the muscle strength of lower back and prevent waist pain.

Note: During the whole movement, the back must be kept straight and not bent.