1, side waist stretching: stretch out easily on one side of the body, pause for 5 to 10 seconds, then switch sides and do it for about 3 times in turn. The extension parts are left and right waist.
2, waist turning action: knees together, upper body twisting in the opposite direction, each time 10 second, do it three times and then change sides, which can stretch the left and right waist muscles.
3. Lift your hips and abdomen: lift your feet together and bend your knees upward. Stop for 2 seconds every time you lift 1 time, then put it down and go back and forth1time. The stretching parts are anterior complex and gluteal muscles.
4. Stretching: Put your hands gently on your sides, stretch your legs straight and relax, spread your hands on your thighs, keep your feet shoulder-width apart, press your toes forward, palms facing each other, slowly lift your hands, stretch your whole body, and take a deep breath.
5. Stand up and stretch your back: straighten your arms forward as far as possible and hold your chest out. Hold 15 second each time, and repeat 3 times. The stretched part is the back muscle.
6. Behind the hips: the front legs are flat, the back feet are straight below the knees, and the body leans forward. The action lasts 10 second, and the stretched part is the muscles behind the buttocks.
7. Lift your legs high: Bend your knees and lift your legs, then lift one foot horizontally, and then change the other foot.
8. Jump: Stand up straight, with one hand holding the wall to support your body, and the other hand resting on her hips to lift her feet on the same side to the side for 30 degrees, then change direction, hold the wall with both hands, kick one foot back to about 30 degrees, and then change sides.
9. Horizontal lifting: Keep your feet shoulder-width apart, hold a bottle filled with water in each hand, and lift horizontally alternately from left to right, with a pause of 5 seconds each time, * * * Repeat 10 times.
Matters needing attention in compiling aerobics
1, Target Audience: To make an aerobics program, you need to determine the target audience of fitness enthusiasts, such as age, ability level and fitness purpose. For different target audiences, different actions and dynamics are needed.
2. Fitness equipment: For the arrangement of aerobics, it is necessary to prepare fitness equipment in advance, such as skipping rope, dumbbells and elastic belt. Safety, quality and applicability should be considered in the selection of equipment.
3. Action design: When designing, we should consider the scientificity and operability of actions and treat them differently according to different ability levels. At the same time, the consistency and reasonable rhythm between movements should be considered to ensure the fitness effect.
4. Arrangement points: In the arrangement of aerobics, we should pay attention to the quantity, intensity and order of movements. Generally speaking, it is best to adopt a step-by-step training method to avoid physical injury caused by overtraining.
5. Ensure safety: In the process of aerobic exercise, ensure the safety of training. Be familiar with the details of various movements and practice them repeatedly to ensure the correctness and safety of the movements. In addition, we should also pay attention to strengthening warm-up and stretching exercises, maintaining correct posture and avoiding muscle strain and other injuries.