Aerobic exercise will make you stop caring about your hips and feel sorry for yourself. Before strenuous exercise, you must do enough warm-up exercise. This exercise can help us exercise well. When exercising, you must consider your physical condition. Some sports are not suitable for everyone. Now share the skills of aerobics, so that you can no longer care about your hips and feel sorry for yourself.

Aerobic exercise makes you no longer feel sorry for your hips. 1 pear hip

Pear-shaped buttocks have more fat, so it is important to take aerobic exercise gymnastics to improve it, and it is also important to exercise the muscles that spread in the buttocks.

First, while doing aerobic exercise, the buttocks will be more compact and handsome.

(1) This is gymnastics with one foot striding forward while walking. The left and right steps are calculated once, and eight times are performed.

(2) After walking eight times, take a step forward with one foot, then return to the original position and continue this action for four times. Then after walking again, the other foot also took four steps forward. Pay attention to straighten your back for five to ten minutes.

Second, side kick helps to strengthen gluteus maximus and gluteus medius.

(1) Put the chair aside and support it with one hand.

(2) Slowly lift the outer leg outward until the muscles of the outer hip feel tight.

(3) Return to step 1. This time, slowly kick back until the gluteus muscles at the back feel tight, and then return to the posture of one. The opposite side also uses the same method, ten to twenty times as a round, and * * * does one to three rounds.

Flat buttock

People with flat buttocks must build thick buttocks by exercising muscles, and even with the same amount of exercise, gymnastics with increased load is better.

First, exercise thigh muscles with one leg flexion and extension exercise to improve buttocks.

(1) Determine the position where the foot straddles the chair. Put one foot on the chair and stand at right angles to the bent calf. If it is too close or too far away from the chair, the leg bending angle is too large or too small, it will not achieve the effect, and even hurt the leg muscles.

(2) When the upper body is straight, put your hands on your waist and bend your legs. When bending down, the center must be placed on the palm of your front foot, and don't forget to keep a right angle. Do two or three rounds at a time in five to ten rounds.

Second, the hind leg lifting exercise can strengthen the gluteus maximus.

(1) Stick the waist bone on the back of the chair to form a prone position, and the upper body can relax. If you feel uncomfortable, you can put a cushion under it.

(2) When one foot is straight, lift it slowly. Then count one round nine to ten times per foot, and do two to three rounds. Be careful not to bounce and improve the waist, just do it slowly. This exercise can beautify the shape of the buttocks.

Tip: The principle of hip lifting to lose weight.

The principle is that the intake of animal fat must be reduced, and it is best to take protein, such as soybeans, or low-calorie and nutritious seafood as the staple food; In terms of vegetables, pumpkin, sweet potato and taro are rich in cellulose, which can promote gastrointestinal peristalsis and reduce the probability of constipation, thus creating a slim and fit lower body. Furthermore, the choice of nutrients is also very important. Many women have the problem of thin upper body but bloated lower body. At this time, they have to reflect on their daily diet and whether they are short of potassium.

Eating more tofu can keep your hips round.

Tofu can be cooked in various ways, such as cold salad, stew, stew and so on. Moreover, the varieties of tofu family are endless. In addition to traditional soybean milk, tofu brain and dried tofu, there are new types of tofu, such as delicious tofu ice cream, which are very suitable for people who can't accept lactose. In addition, the cheesecake made of tofu is also great.

Aerobic exercise makes you stop feeling sorry for yourself. 2 1. Benefits of aerobic exercise

Improve health and beauty functions

Aerobics, as an aerobic exercise, has basically reached the understanding of its fitness effect. Some studies believe that aerobic exercise can best develop the cardiopulmonary function of human body. Aerobic exercise not only has the effect of aerobic exercise, but also develops the flexibility and sensitivity of the body. It can be said that aerobics is an ideal exercise to develop the overall physical quality at present.

The function of shaping physical beauty

The movement requirements and body posture requirements of aerobics practice are basically consistent with the state requirements in our daily life. Therefore, practicing aerobics for a long time can improve the bad physical condition and form a beautiful posture, thus showing good temperament and accomplishment in daily life, giving people a feeling of vigor, health and progress. Aerobics can also shape bodybuilding. Aerobic exercise, especially strength exercises, can strengthen bones and increase muscle circumference, thus making up for congenital body defects and making people well-proportioned and fit. Secondly, aerobic exercise can also eliminate excess fat in the body and body surface, maintain the balance of absorption and consumption, and lose weight and keep fit.

Relieve mental stress and entertain physical and mental functions.

As a sport, aerobics is famous for its graceful movements, coordination, comprehensive exercise and strong sense of rhythm in music accompaniment, which is a good way to relieve mental stress. In the relaxed and beautiful aerobics, the practitioner's attention is diverted from the annoying things, forgetting the depression and frustration, enjoying the happiness brought by aerobics, and gaining inner peace, thus relieving mental stress and making people have stronger vitality and the best state of mind. In addition, aerobic exercise enhances people's social interaction. At present, both at home and abroad, people take part in aerobics by going to the gym to practice collectively under the guidance of aerobics coaches. People who take part in aerobics come from all walks of life. Therefore, this form expands people's social interaction, frees people from the single environment of work and family, and can contact and know more people, broaden their horizons, thus opening up another world for life. Everyone dances together, exercises together, enjoys each other and encourages each other, so some people become lifelong friends. Therefore, aerobics can not only strengthen the body, but also have entertainment function, which can make people get a kind of spiritual enjoyment in sports and meet their psychological needs.

Health function

Aerobics, as an aerobic exercise, is characterized by low intensity, high density, large or small amount of exercise and easy control. Therefore, it not only has a good fitness effect for healthy people, but also is an ideal medical means for some patients, the disabled and the elderly. For example, for patients with lower limb paralysis; Can do ground aerobics and water aerobics; So as to maintain the function of the upper body; Promote the recovery of lower limb function. In short, as long as the range and amount of exercise are well controlled, aerobics can achieve the purpose of medical care on the basis of preventing injury.

2, aerobics skills

First the music, then the movements.

Music is the soul of aerobics, which directly affects the style, structure, speed and rhythm of aerobics. Good music choice can not only stimulate the composer's creative inspiration, but also stimulate students' enthusiasm for exercise. High school girls are lively, cheerful, energetic and good at expressing themselves. Therefore, when choosing music, we should choose dynamic music with strong rhythm and enthusiasm.

The comprehensiveness of choreography

Developing the body in an all-round way is the purpose of aerobics. In order to achieve this goal, when creating aerobics, on the one hand, we should pay attention to the symmetry of aerobics movement design, such as moving left and right, kicking left leg and kicking right leg, which will help the overall and balanced development of the body. On the other hand, fully mobilize the whole body to participate in sports as much as possible, and strengthen the practice of buttocks, waist, abdomen, upper and lower limbs when exercising the head, neck, shoulders, chest, buttocks, waist, abdomen, back and upper and lower limbs. This not only exercises the body, but also improves the body shape of high school girls.

Decorative nature of dance

According to different age groups, the difficulty of a set of aerobics is different. High school girls are well coordinated and receptive. Therefore, the creation of aerobics movements should be graceful and graceful, combine rigidity with softness, add more activities of small joints, and pay attention to the artistry and interest of movements. Design more dance moves to show women's good figure and meet the needs of high school girls to show themselves.

Rationality of choreography

According to the physiological laws of human movement, the movement sequence of aerobics is generally divided into three parts: the first part is the preparatory movement, the second part is the main movement, and the third part is the ending movement. It follows the action design from the far end to the center of the body, from the part to the whole, from small to large in amplitude, from weak to strong and then to weak in intensity, and completes a set of actions in constant walking, running and jumping. In order to achieve the exercise of high school girls, when arranging aerobics, we can arrange more running and jumping movements for the main movements, so that the arrangement of a set of aerobics is more reasonable and scientific.

The artistry of dance

Aerobics has a strong artistic charm, so the action style of the whole set of aerobics, including the choice of music, should conform to the physical and mental characteristics of high school students. We can widely learn from the movements of gymnastics, street dance, taekwondo and other sports art projects to cultivate high school students' standardized and beautiful posture and elegant temperament. The combination and connection of movements should be natural and smooth, and ingenious design will produce novel visual effects. Therefore, the design of connection action should pay attention to the trend and consistency, so that the end of the last exercise can naturally transition to the beginning of the next exercise.