The basic common movements of aerobics are 1 and close-up.
Fingers straight, close to each other. The thumb is slightly bent and the knuckles are attached to the index finger.
2. Separate type
Straighten your fingers hard and open them completely.
3. Ballet hand type
Five fingers slightly flexed, the last three fingers together, slightly adducted, thumb flexed.
4. Boxing style
Make a fist, thumb outward, knuckles bent, close to the index finger and middle finger.
5, standing palm type
Fingers straight, palms up hard.
6, Spanish dance hand type
The five fingers exert force, and the little finger, ring finger and middle finger bend from the metacarpophalangeal joint in turn, and the thumb bends slightly.
7. Expensive
On the basis of separation, the little finger will bend back to the palm as much as possible, and the ring finger will bend back with the little finger.
The action style of aerobics is 1. Waist-hip twisting movement.
Stand with your feet together, put your hands on your waist, relax your shoulders, and twist your waist and hips clockwise for 5 times and counterclockwise for 5 times.
2. The shoulder arm moves around the ring
Stand with your feet together, raise your arms to shoulder height to form a T-shape, palm down, and rotate your arms around the basketball circle for 20 times. Then do it 20 times with your thumb down and your palm back. Then turn the palm up 20 times and turn the palm forward 20 times. If you want to increase the difficulty, you can do this: stand with your left foot for the first 40 times and stand with your right foot for the last 40 times.
3. Hip and leg stretching exercises
Stand on the ground, bend over and try to touch the floor with your hands. One knee bends, the other stays straight, and the knees on both sides bend alternately. Pay attention to keep your feet flat on the ground and your head completely down. You feel that you are stretching your cervical spine with gravity, and your spirit is completely relaxed. That's 15 seconds.
Tiptoe exercise
Stand with feet at an angle, heels together, hands akimbo. Then try to stand on tiptoe, put it down, stand on tiptoe, put it down, and repeat this for 40 times. This action exercises the calf muscles.
After aerobic exercise, sugar, fat and protein in the body will be decomposed in large quantities, resulting in more acid. So you will feel backache and backache, especially tired. At this time, it is necessary to supplement alkaline food and adjust the balance of blood environment in the body. Of course, the acidity and alkalinity of food has nothing to do with taste, but with chemical properties. For example, oranges, plums, apricots and other fruits are sour, but they are typical alkaline foods.
What to drink? It is best to drink milk, soybean milk, tea, fruit juice (without sugar), mineral water or boiled water. After strenuous exercise in summer, you can drink some light salt water properly, but the salt should not be too high, otherwise it will affect digestion. Nothing to drink? Acidic foods with high sugar content, such as cola, will aggravate the degree of soreness.
What to eat? Beans are a good choice, such as tofu, dried tofu and various bean products. Kelp is also in alkaline food? Outstanding? . You can also fry sesame soybeans, add ginger and a little salt, and brew with boiling water to quench your thirst. These are all good alkaline foods.
1. Aerobics is aerobic exercise. Regular exercise will deepen people's breathing and reduce the number of times.
2. Strengthen the digestive system, increase the secretion of digestive juice, enhance gastrointestinal peristalsis, and accelerate digestion and absorption.
3. Improve the blood supply to the kidney and improve the ability of the kidney to eliminate metabolic waste.