Middle-aged and elderly people clap their hands for aerobics video tutorial The hourglass figure of aerobics.
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.
Matters needing attention in aerobics
1. Do not skip more than 1 hour.
Practitioners must control the speed, intensity, repetition times, number of groups, interval time and so on according to their own physique and endurance when dancing aerobics. After a group of fast-paced movements, you should make a soothing ending action and adjust your heartbeat and breathing. Beginners, people with no exercise experience, people with chronic diseases, and people over middle age should sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.
2. Keep a happy mood during aerobic exercise.
When dancing aerobics, you should choose appropriate aerobics clothes and sports shoes. Before exercise, you should make preparations for joints, ligaments and muscles in all parts of your body to adapt to exercise. Pay attention to the bounce of knee joint during training, breathe evenly and don't hold your breath. Keep a happy mood, concentrate, have correct posture and accurate action essentials, and ensure the quality and effect of exercise. If you are thirsty, you can replenish water in moderation and take the principle of small amount and multiple times. After the exercise, you should do finishing activities, let all parts of your body gradually turn into a quiet state, and then rest for at least 20 minutes before taking a bath and eating. Patients with chronic diseases should exercise under the guidance of doctors.
3. It is easy to overload the exercise if the rhythm is too fast.
Aerobics can be divided into? Competitive aerobics? And then what? Aerobics? . Aerobics aims at fitness and is more suitable for the public. Competitive aerobics, on the other hand, has high physical requirements and is not suitable for the general public. Aerobics also has many styles: general aerobics, jazz aerobics, pedal aerobics, fighting aerobics, yoga aerobics and so on.
Generally speaking, aerobics is a continuous and regular exercise, with the purpose of strengthening the body and strengthening the heart. Aerobics with moderate rhythm can make people refreshed and happy, and can make the brain react more keenly.
But aerobics must master the rhythm, not too fast. Fast-paced aerobics can not only play the role of exercise, but also easily overload the amount of exercise. Scientific research has proved that overloaded exercise not only makes people very tired, but also reduces human immune function, which is not good for the body.
Therefore, in women's fashion fitness, although aerobics can bring you good results, you should grasp the fitness degree and pay attention to some matters needing attention in aerobics to create a good life for you. Fashion fitness precautions are also indispensable!
Matters needing attention in losing weight by aerobics
1, skillfully control aerobics time.
The longer you dance, the better. Especially friends who just started aerobic exercise, should choose the right time according to their actual physical condition. Generally speaking, the best time to do aerobic exercise is afternoon. In the afternoon, the sun recedes and personal spiritual vitality begins to rise. Aerobics is the easiest way to lose weight.
2. Choose the way that suits you.
Some calisthenics exercise a lot and are more suitable for people who exercise for a long time. Different goals should be pursued, so should the choice of aerobics types. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose.
3. Adjust your breathing.