First, the three benefits of aerobics to the body The first benefit of aerobics to the body is to enhance health and beauty.

Aerobics has physiological value, and health means normal physiological function without pathological changes and morbidity. 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, 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.

The health benefits of aerobics. Shape the beauty of the body.

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. Nowadays, 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.

The benefits of aerobics to the body 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 are enjoying the comfortable life and various conveniences brought by science and technology. 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!

Matters needing attention

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.

Women should pay attention to the following points.

(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.

Second, ten minutes of aerobics first, after getting up in the morning, after washing, the brain is clear, you can wear pajamas and slippers, face the south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, gently grasp the ground with your toes and look down at your eyes.

Second, the head activity: with the head as the nib, use the mind to mobilize the head to write two words? Longevity You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.

Third, chest expansion activities. Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.

Fourth, cross your palms. Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.

Fifth, draw a circle by hand. The palms are opposite to each other about 10 cm. Keep this distance, the palm height is equal to the belt, which is equivalent to what Chinese medicine says? Got a pulse? Height, keep the distance between palms unchanged, and then drive the arm to do circular motion with the upper arm. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.

Sixth, lunge chest expansion method. Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then do chest expansion with your arms open and closed. The action should be slow, so that the lung capacity of chest expansion can be increased and the oxygen intake can be increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.

Seven, relax finishing. It takes about a minute. The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.

Third, stovepipe aerobics Section 1: We should sit on the bed, kneeling on our legs, landing on our feet, and hugging our legs and stomach with our hands. With the strength of the palm, press from bottom to top with your fingertips. When the leg muscles feel sore and the skin is slightly red, you can change the other leg to practice the above exercise. This method of massage stovepipe can promote the blood circulation of the legs, and can also keep the legs away from the troubles of fat, and easily slim out the beautiful legs.

The second quarter: sitting on the bed, legs slightly apart, knees slightly bent, feet on the ground. Hold your ankles with your hands, gently massage your legs with your hands from bottom to top, and then practice the above actions with your other leg. This method of massaging stovepipe can relax the legs and accelerate the burning of leg fat.

Section 3: Stand with your legs slightly open, bend your body downward by waist strength, and beat your legs alternately with your hands up and down to relax your leg muscles, which can also make the fat accumulated in your legs collapse quickly. Often patting your legs like this can keep your legs away from fat and easily slim out a slim curve.

Fourth quarter: You need to sit on the bed with your legs together, your knees slightly bent and your feet on the ground. Gently press the leg acupoints with the joints of the index finger, and practice the above actions alternately with both legs. This simple method of massage stovepipe has detoxification function, which can not only make your leg blood circulation smooth, but also make your leg recover, so that you can easily have slender legs.

Section 5: Sit up straight on the bed, put your legs flat on the bed, make fists with both hands, aim your index finger joint at your ankle with arm strength, and press gently from both sides of your legs. When you press it, you can feel a slight pain in your leg. Practice the above exercises alternately with your legs until they are slightly red. This kind of exercise can accelerate the burning of leg fat and make it more sultry.