Basic movements of aerobics
First, lie on your back and lift your hips.
Target: shoulders, back, buttocks.
1, lying on the ground, holding a dumbbell in each hand, located in the chest position.
2. Bend your knees 90 degrees and land on your feet.
3. Lift your hips and lower back, and keep your shoulders and upper back on the ground.
4. Repeat 8 times.
Second, the pulling effect.
Target: shoulders, back, legs
1. Tie the fitness belt at chest height and hold the end of the belt with both hands.
2. Keep your arms straight and chest height, your left foot forward and your right heel up.
3. The lower body forms lunges, bends elbows, and tightens hands to make them close to the chest.
4. Restore the initial posture and do 12 times.
Third, the sense of dance.
Target: arms, upper back, buttocks, thighs
1, stand with your feet open, slightly wider than your hips. Toes out.
2. Tighten the fitness belt with both hands, with both hands in the shoulder position. Bend your elbow.
3. Bend the right knee and shift the center of gravity to the left leg. Straighten your left arm to the left
4. Restore the initial posture and repeat 12 times.
Fourth, standing and stretching
Target: shoulders, abdomen and thighs.
1. Stand at one end of the fitness belt with your feet together. Hold the other end with your right hand, shoulder height.
2. Bend your elbow and extend your right foot to the right.
3. Put your right arm over your head, palms inward.
4. Stand back to the starting position and repeat 12 times.
Verb (abbreviation for verb) rotation action
Target: shoulders, abdomen, triceps, buttocks, thighs.
1, stand with your feet open, hip breadth. Toes out.
2. Hold dumbbells in both hands, at the same height as the hips.
3. Squat down and raise your arms to shoulder height.
4. Rotate the upper body to the left, and then restore the initial posture.
5. Repeat on the right and do 12 times.
Sixth, kicking action
Target: Back, abdomen and buttocks.
1, landing on all fours, with one end of the fitness belt tied to the left foot and the rest under the palm of your hand.
2. Straighten your legs and form a push-up posture.
3. Keep your posture while pulling your left knee to your chest, and straighten your left leg backward and leave the ground.
4. Restore the initial posture and change legs and repeat 12 times.
Seven, weightlifting style
Target: shoulders, back, thighs.
1. Stand with your feet together. Take a dumbbell in each hand.
2. The right leg lunges forward and the right thigh is almost parallel to the ground. Knees over ankles.
3. Bend your left knee and put down your body. Raise your arms and palms and face each other.
4. Restore the initial posture and repeat 12 times.
Eight, sitting posture
Target: shoulders, arms, hips, thighs.
1, squat, back against the wall, feet open, hip breadth.
2. The thighs are parallel to the ground, holding dumbbells in one hand.
3. When you are leaning against the wall, raise the dumbbell with your palms inward.
4. Put down your arm and repeat the exercise.
Matters needing attention in aerobics
1. Step by step. At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate.
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. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise.
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.
2. Hygiene and health. After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
People who often do aerobics should pay attention to their feet and often trim their toenails. Exercise sweats a lot in hot weather, and sweat stays in the toe seam, which is easy to breed bacteria, so keep the foot plate dry at all times.
3. Suitable clothes. When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.
Women should pay attention to the following points.
1 Wear a bra when doing exercises, especially those with strong support.
2 do exercise during menstruation, and don't exercise too much.
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.
Training methods of aerobics
1, warrior style
Stand with your feet apart, stretch your arms as far as possible, and turn your legs and head right. Bend your right leg slightly. Then, practice the other side in a different direction.
Step 2: Triangle
Straighten your legs so that your feet face to the right. Lean to the right and straighten your left arm. The right arm extends to the right leg. Look up and feel your body stretched. Then. Change the direction and practice the other side.
3. Types of residual limbs
Look at a certain point in front, so as to keep your body balanced, and then slowly lift your right foot and put it on the inside of your left leg. Take five deep breaths, then slowly lower your right foot and stand up straight.
Then slowly lift your left foot and put it on the inside of your right leg. Repeat this action to keep balance. As the number of exercises increases, try to raise your feet as high as possible.
4. Flexion posture
Find a waist-high table, stand facing the table, bend over, put your hands and palms flat on the table, palms down.
5. Sitting posture
Sit tight. Put your legs straight in front of you, relax your knees and bend them slightly. Bend your upper body, stretch your arms and hold your feet. If your hands can't touch your feet. Grab the calf. Try to keep your head down, touch your legs and stretch your body.