Learn Fitness from Jet Li Jet Li is a famous martial arts star, known as the "Kung Fu Emperor". He cooperated with a famous brand to develop a physical and mental training course-"Wuji", which became popular all the way because of its good effect. Let's see how to learn fitness from Jet Li.

Learning Fitness 1 Jet Li "The Promise" course lasts 60 minutes, which is a group fitness form with prefabricated routines. The course combines four different physical and mental movements: wind, water, fire and earth. It draws lessons from the "Qi" method, "Yin and Yang" concept of China traditional culture and the essence of martial arts, and incorporates modern fitness elements such as western yoga and Pilates.

Through effective physical and mental exercise, help practitioners get physical, mental and spiritual exercise, help modern people release their minds, relieve stress and reduce physical pain.

Analysis of Tao;

In The Promise, Jet Li put forward the concepts of wind, water, fire and earth. Wind represents breathing, water represents liquid state in the body, fire represents body temperature, and soil is bone.

All actions can be roughly summarized as "water" and "fire". The action of practicing "water" is a slow cycle. It is necessary to cooperate with breathing rhythm and music melody, which has a good exercise effect on physical strength, control, balance and coordination, and can improve spine problems and posture and regulate endocrine.

The action of "fire" is fast, lasting and intense, emphasizing spontaneous and conscious exercise. Through continuous aerobic exercise, body fat can be burned quickly, and at the same time, the coordination of the body can be improved. There are eight routines in Wushu physical and mental training.

Best routine

○ The most fashionable:

The second kind of "energy ball" fills the body with energy.

Open your feet, tuck in your abdomen and sink your shoulders. Put your hands in front of your abdomen and embrace the "energy ball". Open your hands to both sides in an arc, imagine drawing a ball in front, and finally return to embrace the "energy ball" in front of your abdomen.

Then the hands naturally extend to both sides, the feet remain in place, the left knee naturally bends, and the straight line formed by the arms is parallel to the right leg. With the same movement and speed, bend your right knee, return to the original position, straighten your legs, slowly withdraw your arms, bend your knees, and hold the "energy ball" in front of your abdomen.

○ Most weight loss:

Sixth, exercise the abdomen to reduce fat.

Hold the ball with both hands, keep your feet off the ground, inhale and hold, exhale to move the ball to one side, and straighten your legs away. Then do the other side. Put your hands on the ground, straighten your legs, slowly move your legs sideways, control the core, open your hands outward, and relax your shoulders and neck.

○ The most shaping:

Seventh, stretch muscle lines.

Stretch. Lie on your back, bend your legs, hold one leg close to your chest for a while, then straighten your leg and stretch the ligaments and muscles at the back of your leg.

Open your hands, bend your knees again and put them on the other leg. Open the upper knee and press down to stretch the gluteus maximus. Keep your feet close to the ground, keep your knees open and stretch your waist.

Learn Jet Li 2 fitness, learn flight attendant six-step flying exercises.

Sedentary is prone to leg edema, and the knee joint and hip joint are fixed at a certain angle; Low back pain This is a common problem of sedentary, and the whole spine becomes stiff, including the cervical spine; Heavy shoulders.

Neck relaxation

It's easy to relax your neck. Sit up straight, put your hands on your legs naturally, look forward, inhale, turn your head to the left, try to find your shoulders with your chin, don't turn your body, exhale and turn your head back. Then use the same rule to turn right.

It is still combined with breathing. When exhaling, the head sinks backwards, stretching the muscles in front of the neck as much as possible, and inhaling is restored. So does the head sinking forward. Don't hold your breath during the action and keep breathing normally.

Note: If you have cervical spondylosis, this action is not suitable.

Relax your thighs.

Stand, with one hand on the back of the chair, the other holding the opposite ankle, the heel close to the hip, and the thigh perpendicular to the ground. Hold your chest out, keep breathing normally, control for 3 ~ 5 seconds, and then do the other side.

Note: Make sure that the thigh on the bent side is perpendicular to the ground.

Relax your hips.

This half lotus sitting can relax the hip joint. Put your left ankle on your right leg as close as possible to the root of your right leg. Stay seated. Put your left hand on your left knee, press your right hand down, and press your left hand down slightly. You'd better touch the chair with your knee. And do the same thing on the other side.

Note: The main reason for doing this action is that the height of the airplane seat is similar to the height of the calf. If your chair does not meet this requirement, it is recommended not to imitate it blindly. Don't press your knees too hard, it's limited to your personal endurance.

Torsion of upper back

To keep the body twisting to the maximum extent, it is best to put your left hand behind your back, raise your right arm to your chest, and keep your forearm parallel to the ground. Use the strength of the back to drive the upper body to twist to the left, try to twist to the limit, control for 2 ~ 3 seconds, and then switch the position of the left and right hands to do the right twist.

Note: body twisting is not accomplished by explosive force, but by the process of driving the body to rotate. Do 3 ~ 5 groups on the left and right.

Double angle extension

Double-angle exercise seems a bit exaggerated, but it is very effective in relieving the stiffness of shoulders and legs. Head downward movement can improve the slight hypoxia of the brain and relax the neck.

Open your legs, put your hands on the back of your body, exhale and lean forward. Your hands are straight and perpendicular to the ground, and your head naturally droops. Inhale and restore your body.

Note: if the toughness is not enough, you don't have to hold hands. It is also effective to straighten your arms as much as possible.

Leg relaxation

This is the most effective way to reduce calf swelling. Sit up straight, hold the back of your left knee with your hands crossed, keep your body upright and keep your left thigh as close to your body as possible.

If there is not enough space, let the left knee bend naturally. If you happen to be in the waiting hall, you can make the movement range bigger, let the raised left leg move around the knee, turn it counterclockwise twice, then turn it clockwise twice, and then try to make the raised leg stretch and relax and kick the calf five times.

Note: Don't let the upper body lean forward to the thigh, as the effect of this action may be halved.