Vitality aerobics, fitness can promote the body's metabolism, and we can also improve our physical fitness while exercising. Aerobics is a relatively simple sport. Let's share energetic aerobics with you.
Intense aerobic aerobics 1 slimming beauty gymnastics 1: Prepare for action
1, cross your hands, put your palms on your chest, then slowly straighten your palms forward, twist your wrists and keep your arms for 3 seconds. This repetitive activity can relax your wrists and elbows.
2. Cross your hands, put your palms on your chest, straighten your body forward, put your palms outward, and wave your arms up and down five times repeatedly.
3. Cross your hands, straighten your arms so that your palms are outward, turn your head left and right once to relax your neck, and repeat the whole action twice.
Weight loss gymnastics II: stretching exercise
Stretch your arms parallel to your shoulders, make a fist with your palms, bend your elbows back, and then stretch your arms flush with your shoulders for 20 times a day, so that you will feel relaxed and very comfortable.
Weight loss gymnastics III: Shoulders swing left and right
Balance the shoulders on both sides to achieve the effect of balance, then grab the left leg with your right hand, put your left hand behind your back, keep your leg still, and rotate your upper body for 5 times.
Weight loss gymnastics 4: 8 word rotation
After standing up straight, bend your arm gently on your shoulder, then draw a figure of eight with your left arm and right arm, move your shoulder up and down, and at the same time, separate your legs and press to the right to return to your original position; Move to the left in sequence and return to the original position.
Intense aerobic fitness aerobics 2 matters needing attention in aerobics
Pay attention to every warm-up preparation and closing activities; Wear elastic sportswear and elastic sports shoes; Prevent rapid and large-scale tension contraction, especially for beginners, weak people, middle-aged people and quasi-elderly people, so as to prevent sudden muscle strain.
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.
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.
2. Hygiene 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. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry.
3. 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.
The role of aerobics
Shaping 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.
Improve health and beauty
Aerobics has physiological value, health is a normal physiological function, and there is no pathological change and pathology. 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. Aerobics is 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.
Relieve mental stress and entertain body and mind.
Aerobics has many values (psychological functions). 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!