trait
Aerobics can be divided into two categories: fitness and competition. Fitness aerobics aims at fitness exercise, while competitive aerobics aims at training according to rules, and finally to participate in competitions. Men's aerobics pays attention to the training of shoulders, chest, back and abdomen; Women's aerobics pays attention to the training of upper chest, waist, abdomen and buttocks. Aerobics for young men and women is strong, extensive, expensive, elegant and full of characteristics of the times, and is deeply loved by young people.
Aerobics generally has five characteristics:
① Practice is easy to learn and understand, suitable for different age groups;
(2) emphasize symmetrical movements and repeat exercises; (3) Emphasis on large-scale exercise;
(4) Group practice;
⑤ It has a lively rhythm and forms a dynamic and rhythmic style.
model
Simple aerobic sedentary, maintaining a posture, is easy to cause pressure on the spine, leading to local muscle fatigue, which in turn leads to cervical spondylosis, scapulohumeral periarthritis, tenosynovitis, muscle strain and so on. To this end, Zhang Qiang, a personal fitness coach of Beijing International Club, recommended a set of office calisthenics popular in Europe and America, from which you can experience the pleasure of exercising, cultivating self-cultivation and reducing stress while working.
1. Chest enlargement
Method: Stand up straight, buckle your hands behind your back, hold your shoulders tightly and droop, and lift your chest with your arms as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it.
Function: It can help you say goodbye to white-collar natural enemy mouse hand and back strain. The windfall is that you don't bend over when you walk, and your chest becomes bigger.
2. Sedative alternate breathing method
Methods: Sit up straight, with right thumb on the right alar, forefinger and middle finger on the bridge of the nose, and ring finger on the left alar. Hold down the left nostril, lift your thumb and inhale through the right nostril for 5 seconds. Put down your thumb and hold your right nostril for 5 seconds, then let go of your left nostril and exhale for 5 seconds. Inhale through the left nostril and exhale through the right nostril.
Function: can immediately calm the mood and keep a clear head.
Applicability: When you can't think calmly or before making a major decision.
Stretch neck forest style
Methods: Stand up straight, tilt your head slightly to the right, put your right ear gently on your right shoulder, and take a deep breath evenly through your nose. After one minute, practice on the other side. Relax, take a good breath, cooperate with meditation, switch the picture in your mind from the monotonous office to the tree-lined and breezy lake, and imagine yourself as a goddess wearing a wreath and bathing in the sea breeze. The effect is naturally better.
Function: Relieve cervical fatigue and anxiety.
Applicable occasions: when answering the phone or taking the elevator.
4. Waist and abdomen weight loss method
Methods: Stand upright, legs apart about 1 m, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action 5? 10 second. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
Function: strengthen abdomen and waist, relax back.
Lazy aerobics
Spending a little time at home to do a few simple actions every day can also effectively realize your dream of slimming.
(1) ruler graph
Body description:
Lack of curves, the abdomen is easy to get fat, which is often called a small belly.
Little lazy trick:
①50 sit-ups, relax and prepare for the next action.
② Five semi-squatting movements, each semi-squatting state is maintained for 30 seconds.
③ Lift two dumbbells weighing 2.27kg (5kg), 25 times for the left arm and 25 times for the right arm.
Aerobic yoga
④ Jump 100 times, and keep your arms parallel and straight forward.
(2) pear shape
Body description:
The lower body is stronger than the upper body, and the upper body is thinner, and the fat is mainly concentrated in the buttocks and thighs.
Little lazy trick:
①50 sit-ups, relax and prepare for the next action.
② Do 50 vertical leg lifts on the left and right legs.
③ Lift two dumbbells weighing 2.27kg (5kg), 30 times for the left arm and 30 times for the right arm.
④ Jump 75 times while keeping your arms parallel and straight forward.
(3) hourglass graphics
Body description:
The upper and lower bodies are strong and the waist is slim. The increase or decrease of weight is biased towards the whole body, not a certain part.
Little lazy trick:
①25 sit-ups, relax and prepare for the next action.
② Do 50 vertical leg lifts on the left and right legs.
③ Lift two dumbbells weighing 2.27kg (5kg), and lift the left arm and the right arm 25 times each.
④ Jump 100 times, and keep your arms parallel and straight forward.
Find your corresponding figure, and then do the above actions. You need to do complete exercises at least four times a week from 1, and you can get obvious results after 10 days.