1 Standing posture: legs together, knees flexion and extension.
2. Stand with your legs apart: gently swing your arms left and right.
1 supine: support the upper body with elbows, and straighten after bending your knees.
2 supine: support the upper body with elbows and lift the left and right feet in turn.
1 supine: support the upper body with elbows and turn your legs in the air.
2 supine: bend your knees, separate your feet slightly, and raise your upper body repeatedly.
1 prone: put your hands on the ground, slowly lift your upper body and exhale at the same time.
1 Split-leg sitting: the right leg is straight, the left leg is bent, the right hand extends to the toes, and the left arm extends to the right through the top of the head. Switch legs. Repeat.
What are the benefits of aerobics to the body?
First, shape formal beauty.
Aerobics has exercise value, first of all, form, which is divided into posture and body shape. Posture is our usual behavior. Then the body shape is the external form of our body. Nowadays, people like the perfect figure. Aerobics can change our body shape very well, but training is tiring, which is not suitable for the elderly to exercise a lot, but moderate exercise is still very good.
Second, improve health and beauty.
Aerobics has physiological value, and health means normal physiological function without pathological changes and morbidity. However, with the development of economy and social progress, modern health is not only physical health, but also psychological and behavioral health. Aerobics is an aerobic exercise, characterized by low intensity, high density and easy control of exercise. Therefore, in addition to good fitness effect for normal people and healthy people, it is also an ideal medical means for some patients, the disabled and the elderly.
Third, relieve mental stress and entertain the body and mind.
Aerobics has many psychological functions of value. With the development of the times and the progress of society, people enjoy the comfortable life and various conveniences brought by science and technology, but at the same time, they are also under mental pressure from all sides. Exercising aerobics to relieve stress has a good effect of entertaining body and mind, and aerobics has many benefits to the body, especially physical and mental health.
Female friends choose aerobics because aerobics has many benefits, which can not only shape a perfect body shape, but also stretch your body and mind and keep you away from all kinds of mental diseases. Why not?
Matters needing attention in aerobics
brick by brick
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.
Health 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 days, and it is easy to breed bacteria when sweat stays on your toes.
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 need to pay attention
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.