Aerobics is a group exercise, music and dance, which pursues the health and beauty of human body. Therefore, aerobics has many social and cultural functions such as sports, dance, music and aesthetic education, and it is a good fitness program to control the rapid weight growth after middle age. Here I want to share some knowledge about aerobics with you, hoping to help you.

Aerobic aerobics equipment

1, material

Just like yoga, it is best to have a mat when doing aerobics. This mat is as big and as thick as a yoga mat. If this is inconvenient, you can also use tatami that children play with to put a few pieces together.

2. Exercise flat-bottomed soft shoes or cotton socks

When you jump aerobics, you need a lot of foot movements because of the large amount of exercise, so you need to prepare a pair of breathable soft sports shoes at this time, preferably with an air cushion at the heel. Doing aerobics in this way can avoid foot injuries. You can wear thick socks if you don't want to wear shoes.

3. Pants

When dancing aerobics, the requirements for pants are not so obvious, but from my personal experience for many years, it is best to wear pants that fit or are loose in winter and shorts in summer, so that when dancing aerobics, it is not only comfortable, but also beautiful.

Step 4 coat

Generally speaking, a tight T-shirt can be used as a top for aerobic exercise. However, remember, it is best to be breathable, and cotton is the best. After all, it is recommended to wear cotton shorts when exercising, because you will sweat. Tight is because the upper body moves more, so as to avoid loosening and knotting.

Step 5: towels

When doing aerobic exercise, it is best to hang a towel around your neck. In this way, in the process of jumping, if you sweat a lot or your eyes are lost in sweat, you can wipe the sweat with a towel. Towels are a must. When dancing aerobics, you can't stop because of sweating, otherwise the movement will be discontinuous and the effect will not be good.

6. Wrist band

If you don't want to hurt your wrist, you can wear wrist guards at four wrist joints to avoid accidental injury caused by excessive shaking when jumping.

7.headscarf

If you are a girl or a boy with long hair, remember to use a headband. In this way, the hair will not float around, so that the continuity and fluidity of aerobics will not be affected by the hair when dancing aerobics.

What do you need to prepare for aerobic exercise?

Remember to prepare some light salt water for yourself before doing aerobics. Generally, the time for aerobics at home should not be too long, just between half an hour and forty minutes. During this time, you can rest for five minutes after jumping, and then you can drink cold light salt water, which can not only replenish water, but also restore your strength.

Before doing aerobics, if it is summer, it is best to open the window to let the indoor air circulate. If it is winter, you need to keep warm. You'd better close the window and adjust the temperature of the air conditioner to your suitable temperature.

When doing aerobics, remember to warm up well in advance. Like other sports, the main warm-up work of aerobics is in the ankle and waist. Therefore, before jumping, ankle rotation and waist twisting should be done well in advance. This way, you can avoid doing aerobics without accidents.

Practice methods of aerobic aerobics

Section 1: Stand with your legs apart and your hands akimbo; First twist the waist to the left to the maximum, and then twist it to the middle; Continue 10 ~ 20 times.

Section 2: Stand with legs apart, arms akimbo, bend forward first, then bend left and right, then stand upright, and repeat 10 times.

Section 3: Stand with your back against a wall or a tree, with your hands straight up and your waist bent back; The lucky wall or tree with both hands moves down from top to bottom until it can no longer bend, and then stands upright for 5- 10 times in a row.

In the fourth quarter, lie on the bed or mat, close your eyes, alternately straighten your legs and bend your knees, move slowly, and breathe evenly and deeply, paying attention to proper relaxation of trunk muscles.

Section 5, on the supine bed, bend the right knee joint so that the thigh is as close to the chest as possible, and straighten after stopping 1-2 seconds; Then change the left leg; You can do it several times alternately.