Different knowledge about aerobics, if you don't warm up well, you may strain your muscles. Exercise can help us quickly excrete toxins from the body, and the effect of losing weight is also very obvious. If you want to exercise yourself, you can consider this exercise. Look at different knowledge about aerobics with me.
Different knowledge of aerobics 1 1, waist and abdominal muscle exercises, arms are shoulder width apart, forearms are flat on the chair, and the head and knees are kept in a straight line. Relax your feet and breathe slowly. Keep 1 min or more.
Note: it is more suitable for people with small upper limb strength, and women are more suitable. At the same time, you can also exercise upper limb and hip muscles.
More thin waist exercise: stretch the waist while exhaling, and the whole body becomes elastic.
2, upper arm, hip muscle exercise body back to the chair, hands and palms relative to hold the edge of the chair, forearm and upper arm at 90 degrees, upper arm and body at 90 degrees, legs straight, feet relaxed, hips can not touch the ground. Then push your arm up hard, be careful not to straighten your arm completely and keep your body straight. Repeat 15 times.
Note: Exhale when propping up and inhale when descending.
Thin arm big action: a more effective whole arm exercise method.
3, lateral abdomen, upper limb muscles exercise body side to the chair, supported by one hand, palm direction and line of sight direction. The body is in a straight line at an angle of about 45 degrees to the ground. Hold 1 min. Then switch to the other side.
Note: it can also increase the difficulty. Lift the other arm so that the two arms are in a straight line. If the intensity is small, you can reduce the difficulty and replace the chair with a desk.
4. Abdominal muscle exercise Sit at the front of the chair, put your hands on both sides of the chair, keep your body as straight as possible, and keep your feet on the ground. Then put your legs together, keep your upper body and legs as close as possible, and tighten your abdomen. Repeat 15 times.
Key points:
Exhale when doing the action, and inhale when returning to the preparatory action. Breathe steadily. Keep your movements steady and don't overdo it. Do what you can according to your physical condition, don't overdo it.
OLs in many offices will complain that they have no time to lose weight. Actually, it doesn't have to take a lot of time to lose weight. As long as you know how to stick to it and make good use of every little thing around you, it is not difficult to lose weight!
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Different knowledge of aerobics 2 matters needing attention in aerobics
Aerobics is a good fitness program to control the rapid weight gain after middle age. Popular aerobics at home and abroad can be roughly divided into six categories: a series of aerobics compiled according to different age groups; Male and female calisthenics compiled by different genders; Single, double and group aerobics compiled according to the number of people; According to aerobics to shape the body, improve the body posture and posture; Exercise all parts of the body according to aerobics; Aerobic exercise with bare hands or light equipment.
To sum up, aerobics is a group exercise, music, dance as a whole, the pursuit of human health and beauty. Therefore, aerobics has many social and cultural functions such as sports, dance, music and aesthetic education.
Matters needing attention in aerobics
Pay attention to every warm-up preparation and closing activities; Wear elastic sportswear and elastic sports shoes; Prevent rapid and large-scale tension contraction, especially for beginners, weak people, middle-aged people and quasi-elderly people, so as to prevent sudden muscle strain.
Be sure to pay attention to the following points
1, step by step. At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate.
Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise.
Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
2. Hygiene and health. After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
People who often do aerobics should pay attention to their feet and often trim their toenails. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry.
3. Suitable clothes. When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.
4. Women should pay attention to the following points.
Skipping rope is a game that we used to play and like very much. Now, it is not only a game, but also a sport. So can skipping rope lose weight? Do you know the benefits of skipping rope to lose weight? Let me introduce the benefits and precautions of skipping to lose weight.
Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs.
Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.
Benefits of skipping rope to lose weight
Some foreign fitness experts especially admire skipping rope. Because it has many advantages:
1, simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2, exercise a variety of organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. British fitness expert Mam emphasized that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions, which is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. For beginners, you can jump 1 min in the same place, jump for 3 minutes after 3 days, jump for 10 minutes after 3 months, and jump in series every day after half a year, for example, for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Precautions for skipping rope to lose weight
1, jump rope length should be appropriate.
Don't jump rope too long, just hold the rope with both hands and keep it below your shoulders.
(1) Wear a bra when doing exercises, especially those with strong support.
(2) menstrual exercise, the amount of exercise should not be too large.
(3) Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
The role of aerobics
We usually have many sports, but not necessarily which one is really suitable for us. I think aerobics is suitable for people to keep fit, so what are the benefits of aerobics to the body?
First, shape formal beauty.
Aerobics has exercise value, first of all, form, which is divided into posture and body shape. Posture is our usual behavior. Then the body shape is the external form of our body. Now people like the perfect figure. Aerobics can change our body shape very well, but training is tiring, which is not suitable for the elderly to exercise a lot, but moderate exercise is still very good.
Second, improve health and beauty.
Aerobics has physiological value, health is a normal physiological function, and there is no pathological change and pathology. However, with the development of economy and social progress, modern health is not only physical health, but also psychological and behavioral health. Aerobics is an aerobic exercise. Aerobics is characterized by low intensity, high density and easy control of exercise. Therefore, in addition to good fitness effect for normal people and healthy people, it is also an ideal medical means for some patients, the disabled and the elderly.
Third, relieve mental stress and entertain the body and mind.
Aerobics has many values (psychological functions). With the development of the times and the progress of society, people enjoy the comfortable life and various conveniences brought by science and technology, but at the same time, they are also under mental pressure from all sides. Exercising aerobics to relieve stress has a good effect of entertaining body and mind, and aerobics has many benefits to the body, especially physical and mental health!
Conclusion: From the above introduction, I think everyone knows that aerobics is synonymous with good figure in the eyes of a large number of people. Because aerobics has the functions of shaping physical beauty, promoting health beauty, relieving mental stress and entertaining body and mind. Aerobics is really a good choice. I hope it helps you.