What are the movements of aerobics? Aerobic exercise is a brand-new aerobic exercise that combines club standard aerobics with modern popular dance, which can make you burn fat happily in a quite relaxed state. Learn aerobics with me!

The action of aerobics

Physical description

Lack of curves, the abdomen is easy to get fat, which is often called a small belly.

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 Give two twos. A dumbbell weighing 27 kilograms (5 pounds) is lifted 25 times by the left and right arms.

(1) Aerobics-Yoga

④ Jump 100 times, and keep your arms parallel and straight forward.

(2) pear shape

Physical 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.

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 Give two twos. 27 kg (5 lb) dumbbell, 30 times for left arm and 30 times for right arm.

④ Jump 75 times while keeping your arms parallel and straight forward.

(3) hourglass graphics

Aerobic exercise is not as difficult as you think. There are many movements that are relatively easy and simple, and there is no space limit. You can do it in the office or at home, such as sit-ups. This is a very simple action, mainly to relax the muscles of your whole body.

Matters needing attention in aerobic exercise

brick by brick

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.

Health 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. Exercise sweats a lot in hot days, and it is easy to breed bacteria when sweat stays on your toes.

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.

Women need to pay attention

(1), wearing a bra when doing exercises is also very supportive.

(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 Function of Aerobics as Aerobic Exercise

trait

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. Aerobic exercise requires little space and can be carried out all year round, which greatly promotes the cardiopulmonary function and endurance level of human body.

function

The purpose of aerobic exercise training is to increase vital capacity, promote the oxygen metabolism function of red blood cells in the body, improve the physical endurance of trainers in an all-round way and reduce the 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.

The advantage of aerobic exercise is that it can exercise the heart and lungs and make 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.

It can be seen that aerobic exercise is easy to learn. It is pleasant to exercise with music with some like-minded friends. Doing aerobic exercise often can make your heart and lungs function better. Sticking to exercise will make you stronger in disease resistance, healthier and more beautiful, so you can exercise regularly.