Fitness aerobics
Aerobics can enhance muscle strength and elasticity, improve flexibility and the function of blood circulation and respiratory system, and is an important way for modern people to keep fit. Exercising consumes a lot of heat energy and reduces the accumulation of fat. At the same time, weight-loss calisthenics arrange exercises for the main muscle groups, joints and fat accumulation parts of the whole body. Insist on doing exercise, you can make your body symmetrical and curvy, and make your internal organs healthier.
Abdominal weight loss exercise
Abdominal weight-loss exercises lie flat on the bed, with your legs raised and bent at 90 degrees, your hands behind your neck, and at the same time, lift your shoulders and turn right, so that your left elbow touches your right knee, then return to the middle position, turn left again, so that your right elbow touches your left knee, and then turn left directly and quickly. According to your physical condition.
Four elements of stovepipe
1. Be hard, not soft.
If the bedding is too soft, the waist will often sink, sleep for a long time, the pelvis will be skewed and the bone shape will change. In addition, it can also cause hip protrusion and waist pain, so sometimes sleeping on a wooden bed is also a good thing. When sleeping on your side, you will bend your thigh joints and knees and sleep in this position for a long time.
It is easy to cause hip protrusion and pelvis skew. Girls who want to have beautiful legs must also be careful.
Step 2 choose to eat or not to eat
Leg thickness has much to do with daily diet. If you want to slim your legs, don't be greedy, but choose to eat. Pay attention to the following points in diet:
① protein contributes to muscle growth, so you should eat more protein food, such as meat and bean products. But when eating meat, you should remove fat to avoid excessive accumulation of fat in the body, which will lead to obesity.
② Eating foods containing calcium, such as milk, can prevent osteoporosis.
Eat more foods containing potassium, which helps to discharge excess water. Bananas, soybeans, spinach and seaweed all contain a lot of potassium.
4 Don't drink drinks or canned fruit juice with high sugar content, because sugar will be converted into fat, so when eating fruits, you should also choose some fruits with low sugar content, such as apples, oranges and watermelons.
5 Don't eat too much salt, because salt will accumulate water in the body and form edema, so eat less high-salt foods such as potato chips, sausages and salted fish.
3. Be positive, not lazy
Don't be lazy in exercise, always lift your legs. Stick to standing on the wall and lifting your legs 15 minutes before going home every day, and the leg beauty effect will be visible.
4. Do you want to soak the grass?
Don't rush to take a bath, you should take a hot bath. Soaking in hot water can not only relax nerves, but also accelerate blood circulation and achieve the effect of reducing fat. When taking a bath, the water temperature is about 42℃ to 45℃. Soak your chest in warm water and sit in the water for 3 minutes. Repeat this process for 4 to 5 times, and you can sweat a lot, so that the heat in the lower body is consumed and the muscles in the legs are stronger. [ 1]
Skinny legs four no
Have you tried many ways to have slender legs without success? Then you may have made a stovepipe mistake! See if you have committed one or two of the four common bad habits of stovepipe.
1 week stovepipe exercise
1, avoid overshoeing
Often wearing small shoes may not only deform the feet, but also rub the hard skin on the heels or soles of the feet, even if you wear ordinary shoes in the future, you will feel soft. It may form after a long time? Corns? Even lead to toe or sole skin deformation.
2, avoid dry feet without treatment.
Especially in autumn and winter, the sole skin is easy to dry, fall off and crack. If left untreated, the skin of the foot will further deteriorate, leading to whitening, infection and suppuration of the skin between the corns or toes. Therefore, you must not underestimate the dryness of the foot skin.
3. Don't wear socks or wear fewer socks.
In spring and summer, due to soil and water or other reasons, it is easy to produce itchy and painful tinea pedis, ranging from peeling to ulceration and itching. Because it is convenient not to wear socks, it may not only lead to skin ulceration, but also spread mold to other parts of the body.
4. Avoid paying attention to foot massage
Ladies are very sensitive to wearing cold shoe prints in summer. If you don't pay attention, it will not only damage the white and smooth skin on your feet, but even cause skin allergies and other undesirable phenomena. Therefore, you can massage or rub your legs and feet properly to keep your feet in a normal state.
5 stovepipe steps
Most people use more exercise to lose weight, ignoring the importance of relaxing after exercise. Experts point out that if you just do strenuous exercise blindly, it is easy to make your muscles bigger and stronger, especially your calves, which is why you look pudgy.
Other aerobic exercises
Sitting for a long time and keeping a posture is easy to cause stress on the spine, leading to local muscle fatigue, which in turn leads to cervical spondylosis, scapulohumeral periarthritis, tenosynovitis, muscle strain and so on. To this end, Zhang Qiang, a personal fitness coach of Beijing International Club, recommended a set of office calisthenics popular in Europe and America, from which you can experience the pleasure of exercising, cultivating self-cultivation and reducing stress while working.
1. Chest enlargement
Method: Stand up straight, buckle your hands behind your back, hold your shoulders tightly and droop, and lift your chest with your arms as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it.
Function: can help you say goodbye to white-collar natural enemies? Mouse hand and back strain. The unexpected gain is that when you walk, you no longer bow your waist and your chest expands.
2. Sedative alternate breathing method
Methods: Sit up straight, with right thumb on the right alar, forefinger and middle finger on the bridge of the nose, and ring finger on the left alar. Hold down the left nostril, lift your thumb and inhale through the right nostril for 5 seconds. Put down your thumb and hold your right nostril for 5 seconds, then let go of your left nostril and exhale for 5 seconds. Inhale through the left nostril and exhale through the right nostril.
Function: can immediately calm the mood and keep a clear head.
Applicability: When you can't think calmly or before making a major decision.
Stretch neck forest style
Methods: Stand up straight, tilt your head slightly to the right, put your right ear gently on your right shoulder, and take a deep breath evenly through your nose. After one minute, practice on the other side. Relax, take a good breath, cooperate with meditation, switch the picture in your mind from the monotonous office to the tree-lined and breezy lake, and imagine yourself as a goddess wearing a wreath and bathing in the sea breeze. The effect is naturally better.
Function: Relieve cervical fatigue and anxiety.
Applicable occasions: when answering the phone or taking the elevator.
4. Waist and abdomen weight loss method
Methods: Stand upright, with legs about 1 m apart and toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action 5? 10 second. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
Function: strengthen abdomen and waist, relax back.
Lazy aerobics
Spending a little time at home to do a few simple actions every day can also effectively realize your dream of slimming.
(1) ruler graph
Body description:
Lack of curves, the abdomen is easy to get fat, which is often called a small belly.
Little lazy trick:
①50 sit-ups, relax and prepare for the next action.
② Five semi-squatting movements, each semi-squatting state is maintained for 30 seconds.
③ Lift two dumbbells weighing 2.27kg (5kg), 25 times for the left arm and 25 times for the right arm.
Aerobics? yoga
④ Jump 100 times, and keep your arms parallel and straight forward.
(2) pear shape
Body description:
The lower body is stronger than the upper body, and the upper body is thinner, and the fat is mainly concentrated in the buttocks and thighs.
Little lazy trick:
①50 sit-ups, relax and prepare for the next action.
② Do 50 vertical leg lifts on the left and right legs.
③ Lift two dumbbells weighing 2.27kg (5kg), 30 times for the left arm and 30 times for the right arm.
④ Jump 75 times while keeping your arms parallel and straight forward.
(3) hourglass graphics
Body description:
The upper and lower bodies are strong and the waist is slim. The increase or decrease of weight is biased towards the whole body, not a certain part.
Little lazy trick:
①25 sit-ups, relax and prepare for the next action.
② Do 50 vertical leg lifts on the left and right legs.
③ Lift two dumbbells weighing 2.27kg (5kg), and lift the left arm and the right arm 25 times each.
④ Jump 100 times, and keep your arms parallel and straight forward.
Find your corresponding figure, and then do the above actions. You need to do complete exercises at least four times a week from 1, and you can get obvious results after 10 days.
Aerobic exercise editor
Aerobic exercise is a kind of aerobic exercise, which is characterized by long activity time and moderate intensity, which can effectively control weight and effectively improve the physical fitness of practitioners.
classify
There are many styles of aerobics: ordinary aerobics, jazz aerobics, pedal aerobics, fighting aerobics, yoga aerobics and so on.
Aerobics can be classified according to different ages, exercise purposes, holding equipment or not, and exercise parts.
According to the exercise age, it is divided into: children's aerobics, teenagers' aerobics and middle-aged and elderly aerobics.
According to the purpose of exercise, it is divided into: rehabilitation aerobics, health aerobics and bodybuilding aerobics.
According to whether it is unarmed or not, it can be divided into: unarmed aerobics and light equipment aerobics.
According to the exercise site, it is divided into: neck, chest, waist, legs, arms, legs, buttocks and other local aerobic.
1 to 5-minute interval exercises, broadcast exercises, etc. It can't be called aerobics. Aerobics with real fitness effect usually refers to "aerobic aerobics".