Yoga gymnastics is a hot item in the fitness market at present. Based on yoga breathing and stretching, it combines ballet, aerobics, dance and other contents, which can relieve psychological pressure, eliminate toxins in the body, effectively regulate body and mind and easily lose weight. And it is not limited by time and environment. At home, in the office or on a business trip, as long as you have a moment, you can practice standing, sitting and lying down. Street dance evolved from black street improvisation. Now she's in aerobic dance. The rhythm is obvious, and the whole body swings freely, which is more interesting. It can also achieve the effects of losing weight and improving coordination, cardiopulmonary function and even muscle strength. At present, professional aerobics instructors also integrate disco, jazz and other types of dances one by one, so that you can constantly absorb new and interesting dance steps in a class to achieve the goal of losing weight and shaping. Aerobic boxing was first introduced by European boxers and professional aerobic athletes. Its concrete form is to mix boxing, karate, taekwondo, kungfu and even some dance movements together, and cooperate with strong music to become a unique type of aerobic aerobics. Hang Cheng's aerobics is based on Sanda, with music and some movements. Aerobics is generally taught for about 1.5 hours per class, which not only enables exercisers to achieve the ideal slimming effect, but also combines modern dance, Latin dance, boxing and other materials to improve the sense of music and coordination while exercising, and more importantly, to increase interest, eliminate tedium and get in touch with more forms of exercise in a short time. In addition, the slender bodybuilding method designed according to the current lifestyle and national characteristics of China people can moderately expand joints and stretch muscles, and make the body slender. What are the healthy exercise methods? What is the healthiest way to exercise? 1. You should master the essentials of squat movements. For elderly women, when doing squats, separate your feet and toes slightly outward; This simple solution can make the femur and hip joint in line, and make the knee above the ankle joint when squatting, instead of moving forward. After adopting the correct exercise method, the strength of knee joint will become stronger and the times of knee joint pain will be reduced. Men's hips are different from women's, so when doing squats, your toes should be forward. Hagen added: "When standing in front of a squat, women really need to spread their feet a little wider than their hips, which will make it easier to squat." 2. Strength training can change aging genes. Studies have shown that only 26 weeks of strength training can reverse the aging process at the genetic level. Hagen said: "On the premise that the elderly are not seriously ill, they can still do strength training of various muscle groups like young people." In addition, strength training can maintain muscle weight, because with the increase of age, people will lose about 2.3 kilograms of muscle every 10 year, while fat will increase by 4.5 kilograms in the same period. Therefore, in order to keep the balance between muscle and fat, the elderly should also carry out strength training. 3. Think more when exercising. Hagen's favorite sentence is: "Physical exercise is to do crossword puzzles with your body." The greater the amount of this activity, the higher the degree of brain participation and the better the fitness effect. For example, sports that can improve the reaction time of the elderly include playing tennis, table tennis and badminton; Sports that can improve memory, such as ballroom dancing and rumba dancing; Sports that can change the direction of the body, such as taekwondo, rhythmic stepping. 4. Intermittent aerobic exercise is more efficient. The lowest level of exercise is moderate-intensity aerobic exercise every week 150 minutes, but Hagen found through research that 240 minutes of aerobic exercise every week is more conducive to heart health, because aerobic exercise can improve the function of mitochondria. Mitochondria are organelles that can produce energy in human cells, and usually decrease with age. If the elderly feel that doing aerobic exercise for 4 hours a week is too long and too heavy, they can choose intermittent exercise. Through high-intensity exercise and low-intensity recovery rest alternately.