The eighth set of broadcast gymnastics!
Wait!
Wait!
Don't show such disdainful eyes!
Although we have been doing the eighth set of broadcast gymnastics for many years, do you really know what the movements in it are practicing and what is the effect?
If your goal is 1 month thin 10 kg, 2 months with 8 ABS, 3 months 100 kg bench press, 4 months marathon. Of course, it is useless to practice broadcast gymnastics ... but broadcast gymnastics is a kind of mass aerobics suitable for different people of all ages, and its nine movements cover almost all forms of human physical activities, and the order is very scientific. This training design idea is consistent with Duoyan Zheng and Crazy, which are familiar to everyone today.
Generally, you should change clothes and warm up before fitness exercise, and you should take a bath after exercise. From a practical point of view, broadcast gymnastics has moderate intensity, does not sweat after training, and does not need to sit or lie on the ground during training, which can quickly adjust people's fatigue and local tension in study and work. Therefore, it can be used as aerobics between work and study, and also as a warm-up before formal training.
Let's look at each action:
Stand still ... Let's go.
The standard posture of standing is that the arms are completely straight, the back is straight and the arms are swinging. It can relax your lazy body, get nervous and get into a state of exercise.
Part I: Stretching.
Stretching is the stretching action of the front surface line in the human fascia chain. Fascia is a thin film covering the outer layer of muscle, which can be found when cutting raw pork and chicken. The tension of fascia will affect the strength of muscle.
The fascia on the front side of the body is prone to tension when sitting for a long time and sleeping. So it makes sense to put stretching in the first place! Everyone can understand it as: truth, enhanced version, meaning, stretching.
(Image from anatomical training)
Part II: Chest expansion exercise
If stretching is the longitudinal stretching of the front side of the body, then chest expansion is horizontal. Upper body, arms spread out, stretching pectoral muscles and biceps brachii; The lower body also stretched the adductor muscle on the inner thigh. At the same time, the lateral range of motion of upper and lower limbs is expanded.
The third quarter: kicking.
When the front side stretches vertically and horizontally, it's the back side of the body. Modern people tend to be nervous at the back of their thighs. Especially for sedentary office workers and student parties, the front kick belongs to the dynamic stretching action of the back of the thigh. When doing this action, pay attention to straighten your legs, hook up your toes, keep your back straight, and keep the back of your thigh stretched when kicking.
Part 4: Lateral body movements
The fascia on the side of the human body is connected from head to toe, which is called gallbladder meridian in Chinese medicine. Lateral movement is not only bending, but also bending the shoulders, neck and head downwards, stretching the muscles and fascia of the neck, ribs, waist and abdomen, thighs and calves together.
Especially girls should do this action well. Because of the difference of congenital bones, women's lateral thigh muscles are more tense than men's, and exercise in this state is likely to cause lateral knee pain.
Part V: Body Rotation Movement
In a few minutes of broadcast gymnastics, the training of trunk rotation has not been ignored, which shows the good intentions of broadcast gymnasts. In fact, most fitness enthusiasts ignore trunk rotation training. The imbalance of the body's ability to rotate left and right will lead to the skew of the spine and pelvis, which will make the stability of the body worse and the posture particularly ugly.
(Image from anatomical training)
The muscles responsible for rotation are spirally wound around the trunk, which requires the same rotation to stretch them. This is the value of body rotation.
Part VI: Whole body exercise
The whole body exercise is back stretching+squat. The first five quarters have stretched the muscles of the whole body, and the sixth quarter has increased strength training. Squat muscles are one of the most involved movements, which can quickly increase the heart rate.
Section 7: Jumping Movement
Jumping is a weakened version of the classic aerobic action Jack jumping, which can further increase the heart rate, make the body sweat slightly and make the body completely excited from fatigue.
Section 8: Tidying-up Movement
Doing exercise is the action of standing on one leg. When standing on one leg, the body becomes very unstable and needs to tighten the core to maintain balance. This is a training action of core stability.
You see, a set of broadcast gymnastics with only 5 minutes and 9 movements contains all the contents needed for a complete training! The eighth set of broadcast gymnastics is very suitable for morning and noon training, which can rejuvenate the tired and soft body. It can also be used as a warm-up for bodybuilders before formal training, stretching their bodies and challenging the next formal training in a better state.