This article introduces that regular aerobic exercise is good for health and has the function of losing weight. So what should we pay attention to in aerobic exercise? Now, let's study. Let me introduce you to the matters needing attention in aerobics.

Aerobic exercise is a kind of gymnastics with appropriate exercise intensity, which is conducive to the gradual enhancement of cardiopulmonary function and muscle strength, while ensuring aerobic breathing of nutrients and burning excess fat in the human body. So what are the ways to practice aerobic exercise? What are the precautions for aerobic exercise? Let's take a look together.

Aerobics in spring

Aerobics practice method

Single station attitude climb

First of all, adjust your posture, abdomen, straighten your back, lean forward, pay attention to the natural bending of your elbow joint, increase resistance when standing and stepping, and maintain your freedom of breathing. It is best to choose shoes with thick soles. This action can exercise quadriceps femoris and brachialis major, increase muscle endurance and strength, improve cardiopulmonary function, reduce fat and relieve stress.

Forward kick

Separate your feet, tuck in your abdomen, bend your knees naturally, protect your face with your hands, lift your left leg 90 degrees, then put it down and kick out your right leg. When kicking out, the knee joint naturally bends. Be careful not to pursue the height of playing football too much to avoid injury, and gradually improve your training according to your own specific situation. This action can exercise quadriceps, calves and arms, lose weight quickly and improve muscle coordination. It is also a simple self-defense action.

Squat down with your back to the ball

Put the fitness ball on the wall, turn your back on the ball, tighten your abdomen, put your hands on your waist, the difference between your front and back feet is 45 degrees, your toes are forward, keep your lunge at 90 degrees before and after, and repeat after two seconds. Pay attention to the front bow of your right leg. When the knee bends 90 degrees, the left foot is close to the ground, and the body remains neutral all the time. Don't lean forward and lean back, and pay attention to the stability of the fitness ball. Keep breathing naturally during the process. This action can exercise quadriceps and buttocks, which is very helpful for lifting buttocks and shaping leg curves.

Body pump

First, prepare two small barbell pieces, separate your feet and tighten your abdomen. Keep your lower body still, turn right, and at the same time stretch your left hand forward, bend your right hand 90 degrees, and then repeat the other side. Note that the elbow joint should not be higher than the shoulder, keep the joint naturally bent, and don't blindly increase the weight. Follow the rhythm of music in the process and naturally adjust your breathing. This action can exercise the shoulders.

Sit-ups on the ball

Put the fitness ball on your back, bend your feet 90 degrees to support, put one hand on the back of your head, press the fingers of the other hand on your abdomen, roll up and tighten your abdomen for two seconds, and then slowly recover. Pay attention to the abdomen to tighten at all times, and the fitness ball must be steady and slow. If you feel tired in the neck, you can close your chin slightly. Exhale when rolling up and inhale when recovering. This action can exercise rectus abdominis, reduce excess abdominal fat, enhance waist and abdomen strength, exercise the balance ability of the body, improve gastrointestinal function, and is especially helpful for constipation.

These are the methods I introduced to you to practice aerobics, including climbing in a single position, kicking forward, squatting with your back to the ball, and doing sit-ups on the ball. You can practice more when you are free. Let's take a look at the precautions of aerobic exercise.

Matters needing attention in aerobic exercise

1, step by step. 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.

2. After aerobic exercise, change sweaty clothes in time. Avoid catching a cold, especially after exercising in an air-conditioned room, 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, and sweat stays in the toe seam, which is easy to breed bacteria. Always keep your feet dry.

4. Wear a comfortable and tense sports bra when doing aerobics.

5, menstrual aerobics, the amount of exercise should not be too large.

6. 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.

Summary: The above is the method I introduced to you to practice aerobics. I believe that after reading it, you will have a certain understanding of this problem. Aerobics should be practiced step by step, not suitable for menstrual period or pregnancy. I hope the explanation of this article will be helpful to you.

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