Introduce aerobics course recommendation
1, Duoyan Zheng aerobics
Duoyan Zheng has made many series of aerobics, the common point is "simple movements, suitable for beginners". The duration of each group is basically controlled at about 40min. The difficulty coefficient is the lowest for beginners. You need a fitness mat, a pair of dumbbells (mineral water bottles can be used instead) and a yoga ball (optional).
Give it a pep talk
The pep talk is stronger than Duoyan Zheng series. Combined with dance music with strong sense of rhythm, from 2004 to 20 12 years, aerobics exercise will be held once a year, lasting nearly 1 hour, which is definitely a hearty experience. You need a fitness mat.
3. Slim 6
Silm in 6 was created by Debbie Siebers, a famous female coach of Beachbody. This is a relatively low-intensity course. Silm in 6 is very suitable as an introductory course for bodybuilders and the best choice for people with heavy weight to lose weight. There are only five videos in the whole course, ranging from 20 minutes to 1 hour. The whole course is planned to last for six weeks. You need a fitness mat, a pair of dumbbells (mineral water bottles can be used instead) or elastic belt. It is recommended that the elastic band be portable.
Crazy 60
"60 Days of Whole Body Exercise for Insanity" is a set of body-building and fat-reducing aerobics that continues to sell well in the United States. It is produced by Shaun T., a famous fitness coach, and "Insanity * * *" has a total of 14 episodes, with each intensive 40 minutes. During the 63-day fitness plan, both men and women can practice without any equipment. Crazy aerobics mainly adopts interval training method to gradually strengthen the exercise intensity. You need a fitness mat and a pair of elastic sports shoes.
5, insanity up to 30
Crazy max 30 is a new product of famous fitness coach Shaun T. This is an enhanced version of insanity. In Max, the moving range decreases, but the moving frequency increases. Less than 30 minutes will greatly increase the consumption of heart and lung. Fast, accurate and powerful. This is my understanding of max. You need a pair of sneakers with internal stability, shock absorption and anti-slip, a glass of water, a towel and a high-density fitness mat, which is enough.
6、p90x
P90X is suitable for people who have already exercised and want to further strengthen their overall health. In other words, people who want to lose weight quickly can't get the desired effect from this fitness program. Still do more aerobic, control diet, consume more calories than you absorb every day, which is recognized as an effective way to lose weight.
7、t25
T25-Focus is the work of Shaun T, a famous fitness coach. It is a short and efficient periodic training with 65,438+04 weeks and three intensity classes. The training covers aerobic exercise, strength, heart and lung, HIIT and stretching. The training content is different every day, five days a week, only 29 minutes a day, which is very suitable for office workers and students. You need a fitness mat, a pair of dumbbells (mineral water bottles can be used instead) or elastic belt. It is recommended that the elastic band be portable.
Matters needing attention in aerobics.
Warm-up activities, full warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activities, thus preventing sports injuries.
Reasonable arrangement of exercise plan exercisers should arrange the time, intensity and number of exercise groups of aerobics according to their own physique. Patients with chronic diseases should exercise under the guidance of doctors, patients with cardiovascular diseases should reduce strenuous exercise to avoid rapid head rotation and sudden movement, and it is best to stop aerobic exercise when suffering from a bad cold.
Exercise two hours after meals. Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.
It is not advisable to exercise on an empty stomach. If you exercise on an empty stomach for a long time, it will lead to a sharp drop in weight, impaired organ function, disease and health.