1, pay attention to 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. In addition, 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.
Step 2 choose the right clothes
When doing aerobics, you should wear fit and sweaty aerobics, and wear ordinary leather shoes barefoot. Aerobics should have a thick pad to slow down the vibration caused by the impact between the feet and the ground. Don't be too soft, you can use a half-height tube to strengthen your ankle.
Step 3 practice step by step
Don't do it for too long at first, and it is appropriate to 10 minute. You should take a step-by-step approach to give your body and lower limbs enough time to adapt. 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. Before and after walking, measure your pulse rate per minute 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.
4. Women should pay special attention.
Women should wear bras when doing exercises, and it is best to have strong support; Exercise during menstruation, not too much exercise; Women who have no exercise habits should not start doing aerobics during pregnancy.
Even women who have received basic aerobic training need to consult a doctor before deciding whether to continue aerobic training during pregnancy.
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.
6. Forest style
Stand with your feet together, stand up straight, put your arms at your sides naturally, and take a deep breath.
7, tiptoe forest style
Feet together, arms together straight, arms stretched upward, body stretched hard. Slowly, the heel is off the ground and the center of gravity is on the toes. Keep your balance, look at a certain point ahead, and keep your balance.