Aerobics is a popular and popular sport that integrates group gymnastics, dance, music, fitness and entertainment. Aerobics has many advantages, which can not only help us keep fit effectively, but also reduce weight. This way of losing weight integrates bodybuilding and fitness, which is especially suitable for women and is loved by the majority of female compatriots. Here, I want to share some knowledge about aerobics with you, hoping to help you.

What aerobics can I do at home?

1, cheer up

Pump it up is also widely known in the field of aerobics. It has more dance movements and rhythm. The duration of a set of aerobics is about 60 minutes, which belongs to low-intensity aerobic aerobics.

2. Duoyan Zheng slimming exercise series

Duoyan Zheng's weight-loss campaign is very famous in China. He is a low-intensity aerobic exercise, with gentle movements, mainly stretching, and a set of movements lasts for 30-60 minutes.

3. Zhu Yuxuan Weight Loss Yoga

Zhu Yuxuan slimming yoga belongs to light-intensity aerobic exercise, which is more relaxing than Duoyan Zheng slimming exercise. People who are tired of Duoyan Zheng's weight-loss exercises might as well choose this set of aerobics.

4. kitty aerobics

Kitty is specially designed by Peng Yongchun, a national fitness coach, according to the Asian physique. The rhythm is bright, the exercise is large, and the whole body fat can be burned.

5. Pilates Fitness Method

Pilates combines Tai Chi and yoga, which is gentle and easy to learn. You can exercise your arms, shoulders and chest in a targeted way to enhance the flexibility of your body.

6. Moya aerobics

There are many kinds of aerobics in Laimei, which can be combined with dance, yoga, Tai Chi, ballet and barbell. Moya's strength is not big, it's easy to learn and sweats a lot. You can choose according to your own preferences.

mental disorder

"Crazy" belongs to high-intensity aerobics, and the fat burning effect is the most among all mentioned aerobics. However, due to its high strength, it is also easy to cause sports injuries. People who don't have certain physical fitness and sports knowledge and can't master correct movements can't rashly engage in crazy sports.

Matters needing attention in aerobics.

1, make preparations and adjustments after exercise.

Good warm-up activities can effectively prevent sports injuries. After aerobic exercise, don't stop immediately, but do some tidying activities, let all parts of the body gradually turn into a quiet state, and then rest for at least 20 minutes before engaging in other matters.

2. The aerobics plan should be reasonable.

Practitioners should control and arrange the speed, intensity, frequency, number of groups and interval time of jumping practice according to their own physique and endurance. Practice should follow the principle of step by step and persevere. Under normal circumstances, the total training time of the first-class long jumpers should not exceed 1 hour, and it is advisable to sweat a little and feel a little tired, and the heart rate is about 130 beats/minute. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, but the maximum heart rate should not exceed 150 beats/min.

3. Grasp the rhythm of aerobics.

What are the precautions for doing aerobics? What should I pay attention to when dancing aerobics? What are the precautions for aerobic exercise?

The speed and intensity of music rhythm and the beauty and harmony of timbre are directly related to the speed and amplitude of action rhythm, the ups and downs of action and the size of exercise load. Aerobics movements should be consistent with the rhythm of music as far as possible, not too fast. Fast-paced aerobics can not only play the role of exercise, but also make people overload, make people easily tired and reduce human immunity.

4. Pay attention to regulating breathing

Aerobic exercise can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you must listen to the coach's guidance and adjust your breathing to continue aerobic. This is a key to aerobics.

5. Replenish the body's water in time.