Aerobic aerobics is a kind of gymnastics that exercises the whole body with appropriate exercise intensity accompanied by music, which is very suitable for the gradual enhancement of cardiopulmonary function and muscle strength. Let me share the essentials of aerobic weight-loss aerobics for you. Welcome to read and browse.
The first set of aerobics
Stand up straight with your left leg, bend your right knee, and lift your right leg forward, so that your thighs are balanced on the ground, and your calves are at right angles to your thighs. At the same time, keep your arms straight, swing down and high-five under your right thigh. Then stand up straight with your right leg down, kick your left leg back, bend your knees, swing your arms up with your arms open, and stretch your upper body for 30 seconds.
The second set of aerobics
Bend your knees and stretch your legs for half a squat, your hips sink slightly, your upper body is straight, your arms are on your head, and you clap your hands. Pay attention to your arms behind your ears, your head slightly lower and your back straight. Then, by turning the shoulder blades and keeping them straight, slide your arms down behind your hips and give a high five, while paying attention to other parts of your body. Give high five 10 times. Then raise your right arm, kick your left leg and clap your left heel with your left hand. Pay attention to keep your upper body straight, keep your right leg bent, and beat your feet alternately 10 times.
The third set of aerobics
Stand with your legs open and shoulder width apart, keep your upper body straight, put your legs on the same plane, lift your arms forward, keep your upper arm in balance with the ground, bend your elbows so that your lower arm is perpendicular to your upper arm, clench your fists with both hands and inhale at the same time. Then exhale slowly, keep your arms bent backward, and keep your feet on tiptoe to keep your body balanced. After holding for a few seconds, inhale again, swing your arms forward, and inhale with your feet on the ground. Repeat 10 times.
Benefits of aerobic exercise:
1, the purpose of aerobic exercise training is to increase vital capacity: promote the oxygen metabolism function of red blood cells in the body, comprehensively improve the physical endurance of trainers and reduce body fat content. Comprehensive aerobic exercise can arouse the enthusiasm of bodybuilders to the greatest extent, and each exercise lasts about 15 minutes. Other exercises can also be changed according to the needs of bodybuilders. Keep the heart rate at the maximum heart rate (60% ~ 80%) during exercise, so that the proportion of fat consumption will increase.
2. The advantage of aerobic exercise is that it can exercise the heart and lungs: let the cardiovascular system deliver oxygen to all parts of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports, its movements are simple and easy to learn, its music rhythm is distinct, and it has a strong effect of pleasing body and mind and strengthening physique.
Aerobics can not only enhance physical fitness, but also become a social fashion. Participants can not only meet like-minded friends, but also keep relaxed, energetic and have an impressive figure through exercise.
Through regular aerobic exercise, people's heart will be healthier: the stroke output will be greater, and oxygen supply in all parts of the body does not need a lot of pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.
This kind of effective slimming exercise can not only reduce excess fat in the body, but also enhance physical fitness. While reducing fat, it can also enhance muscle elasticity and make the body shape present a unique curve beauty.
The role of aerobic exercise
1 depressurization
As long as you insist on aerobic exercise 10 week, you will find that systolic blood pressure and diastolic blood pressure have decreased to some extent.
2 lose weight
Aerobic exercise can burn fat, reduce neutral fat in blood and lose weight.
3 Prevention of diabetes
An article in the Journal of the American Medical Association pointed out that lack of exercise is an important cause of type 2 diabetes. Aerobic exercise can improve the sensitivity of insulin, effectively prevent diabetes and improve the symptoms of diabetes.
4 relieve stress
Aerobic exercise can make people inhale a lot of oxygen, which can help people reduce fatigue, eliminate stress, adjust mood and resolve bad mood.
5 Prevention of cardiovascular diseases
Blood homocysteine is one of the independent risk factors of cardiovascular disease. Aerobic exercise can reduce the level of homocysteine, which is beneficial to the prevention of cardiovascular diseases.
6 Keep joints healthy
Aerobic exercise is a kind of whole body exercise, which is very effective for moving shoulder joint, elbow joint, hip joint and knee joint, and is a good choice for some people with joint pain.
7 Prevention of osteoporosis
Many osteoporosis patients only know calcium supplementation, but ignore doing more weight-bearing exercise. Aerobic exercise can make bones strong and reduce the chance of fracture.
8 lipid-lowering
In one study, hyperlipidemia mice were used to do aerobic exercise every day. After 6-8 weeks, it was found that their blood lipid levels were significantly reduced and the formation of atherosclerotic plaques was significantly inhibited.
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