Zero foundation doesn't mean you can't do it, but you should do it according to your actual situation. Fitness and weight loss should not be rushed, especially for lazy people who have not exercised for a long time. Liu Genghong's Compendium of Materia Medica and Dragon Boxing can't keep up, and his panting hands and feet are shaking.
Then, I have some suggestions on how to follow Liu Genghong's aerobics scientifically.
1, please warm up (many girls skip warm-up directly before doing exercises) and stretch.
Just like opening your voice before singing, appetizing before eating, shaking before making moves, and warming up before exercise. Therefore, you must warm up before exercise. Warm-up exercises should focus on large muscle groups. You can warm your legs by standing well, turning your waist and raising your knees. If it is chest and shoulders, you can turn around, raise your arms and turn around. Or you can walk for 3-5 minutes and do some stretching exercises first.
Warm-up I recommend doing a 5-minute Saturday show, just in time, which can achieve the effect of warm-up all over the body.
After the exercise, it takes about 10 minutes to stretch your body. When stretching, the body slowly relaxes, and the muscles, tendons and ligaments feel slightly stretched. Hold the stretching posture for at least 20 seconds, with an interval of 20-25 seconds each time.
2. What should I pay attention to when dancing aerobics?
The intensity and time of training should be appropriate, especially at the beginning. Young people have just started to exercise, so don't overestimate your ability to do high-intensity exercise.
Most of Liu Genghong's movements have a low learning threshold, but it is not difficult to finish them with high quality, especially his speed. When many people can't keep up, they usually cut corners and can't complete the action requirements.
If you find that you can't keep up with the rhythm of coach Liu, you can choose the way of two beats and one beat, and complete the action as standard as possible, instead of keeping up with the rhythm irregularly.
At the same time, we must pay attention to the bad knee, and don't overdo it, otherwise the knee really won't work.
3. Learn to breathe and tighten the core.
Liu Genghong's shuttlecock practice needs to adjust his breathing at all times, so as to achieve real aerobic training. At the same time, we should tighten our core when jumping ship. If you don't understand, you can find relevant core training online. Do these two things and your exercise will get twice the result with half the effort.
Some friends think that the biggest worry is the whole body aches after exercise. In fact, this situation is very common, mainly because of excessive exercise and excessive accumulation of lactic acid in the body.
If you want to reduce the pain after exercise, you can do this: make full warm-up preparations before exercise; Control exercise intensity according to physical condition and load capacity during exercise; Do muscle stretching after exercise, you can also relax your muscles with a fascia gun, or you can take it with boiled water of traditional Chinese medicine that relaxes muscles and collaterals.
If the sports injury is serious, it is recommended to go to the hospital rehabilitation department in time. Some patients need magnetic resonance imaging (MRI) to determine whether it is anterior talofibular ligament strain, bone marrow edema and knee joint effusion. This situation will improve quickly after physical factor therapy and rehabilitation training, and then gradually adapt to jogging, jumping and other activities.
Whether you are practicing Liu Genghong's fitness wipe or other bloggers' sports, you should follow the above requirements. As long as you take it seriously and learn more fitness theory at ordinary times, you can make yourself feel less guilty. Never blindly follow the trend, blindly pursue and practice, regardless of anything. The consequences are very uncomfortable!