The effect of half an hour of aerobics every day, I believe that as long as you participate in sports activities for half an hour or an hour every day, great changes will take place for a long time, then you will know how the effect of aerobics is. Let's take a look!
The effect of doing aerobics for half an hour every day is 1. 1. Do you lose weight by doing aerobics for half an hour every day?
Doing aerobic exercise for half an hour every day is a good way to lose weight. Aerobics is no stranger to many friends, because it conforms to the characteristics of aerobic exercise, so it is usually called aerobic exercise to lose weight. Compared with other ways to lose weight, aerobics has many advantages such as safety and no side effects, so it is also an important reason and factor for the popularity of aerobics to lose weight.
Although aerobics is a common way to lose weight, its effect is also affected by many factors, such as whether we persevere, whether we choose the right time and method of jumping practice, and the parts that different types of aerobics focus on in weight loss are also different, so we should start from all aspects, so as to better achieve fitness effects and maximize its efficacy and role.
Second, the principle of aerobics to lose weight
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. On this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to lose weight.
2. Choose the aerobic method 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.
Step 3 wear relaxed and comfortable clothes
Wear light clothes and pay attention to protect them. Aerobics should choose elastic sportswear, so there is no sense of restraint. Cotton-padded jacket is sweat-absorbent and suitable for sports.
4. Adjust your 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.
Third, what should I pay attention to when doing aerobics to lose weight?
When doing aerobics, we should do warm-up exercises, make full preparations, strengthen ligament muscles around ankles, do more lift heel and weight-bearing lift heel exercises, and improve the strength and elasticity of joints.
Correctly master the skills of running and jumping, pay attention to the relaxation in action and the buffer of landing, and reduce the impact on the calf.
The exercise time of aerobics can be long or short, and the requirements of exercise can also be changed according to personal circumstances. Strictly follow the principle of "health and safety", prevent sports injuries, and achieve the purpose of exercising on the basis of ensuring safety.
Avoid running and jumping on hard ground for a long time A large number of running and jumping actions make the gravity of the body and the reaction force of the ground mainly concentrate on the convex surface of the curved part of the bone (in front of the tibia), which causes stress damage to the periosteum. In the practice of running and jumping, the correct technique of sole landing is emphasized.
What are the benefits of doing aerobic exercise every day?
1, strengthen the system and improve health
Regular aerobic exercise will have a good influence on many organs and systems of the body. Long-term participation in aerobic exercise can make the myocardium thicker, the volume of the heart cavity larger and the elasticity of blood vessels increased, thus improving the function of the heart, making the heartbeat favorable and increasing the cardiac output, thus improving the oxygen supply capacity of the whole body.
2. Improve body shape and cultivate dignified posture.
The uniqueness of aerobics is that it can have a positive impact on the balance of body proportion, especially it can increase the volume of chest and back muscles, eliminate excess fat deposited on the waist and abdomen, and make the body plump, elegant and beautiful. In addition, through regular normal body movement training, incorrect body posture can be corrected and correct and dignified posture can be cultivated, so that the figure and manners of the exerciser will be well changed.
3. Adjust psychological activities and cultivate good sentiment.
Aerobics is a kind of sports with music. Through aerobics practice, not only can we form a beautiful figure, but also have a good influence on people's psychological state. Through beautiful and lively music rhythm and lively and pleasant body movements, people are intoxicated with the rhythm of beauty, psychological tension and troubles are quickly eliminated, body and mind are fully adjusted, and mental outlook and temperament cultivation will be improved and improved.
4. Improve the function of nervous system and develop physique.
Aerobic exercise is carried out under the control and regulation of the central nervous system. Conversely, aerobic exercise can also improve the functional level of the central nervous system. It can improve the intensity of nerve process, concentrate manpower, balance ability and flexibility, and has a broad vision, keen sense, enhanced analytical comprehensive ability and vigorous vitality.
5. What are the taboos of aerobics?
Don't dance in hard shoes: because the floor of the dance floor is smooth, dancing in hard shoes is easy to slip, so be careful of sprains or fractures. At the same time, the elasticity of hard-soled shoes is poor, and the reaction force with the ground is also great, so dancing is harmful to the tendons and joint tissues of the calf.
Dancing in crowded places is not advisable. But to choose a dance floor with good air circulation and few people.
It is not advisable to skip the intense dance. Because wild dancing is easy to excite sympathetic nerves, it leads to shortness of breath, rapid heartbeat and sudden rise of blood pressure, which will induce or aggravate cardiovascular diseases.
It is not appropriate to dance on a full stomach. Dancing on a full stomach can lead to gastrointestinal diseases. It is not advisable to dance after drinking. Wine can stimulate the brain, make the heart beat faster and blood vessels dilate, so dancing after drinking can induce angina pectoris and cerebrovascular diseases.
The effect of aerobic for half an hour every day is 2 1, warrior style.
Stand with your feet apart, stretch your arms as far as possible, and turn your legs and head right. Bend your right leg slightly. Then, practice the other side in a different direction.
Step 2: Triangle
Straighten your legs so that your feet face to the right. Lean to the right and straighten your left arm. The right arm extends to the right leg. Look up and feel your body stretched. Then. Change the direction and practice the other side.
3. Types of residual limbs
Look at a certain point in front, so as to keep your body balanced, and then slowly lift your right foot and put it on the inside of your left leg. Take five deep breaths, then slowly lower your right foot and stand up straight.
Then slowly lift your left foot and put it on the inside of your right leg. Repeat this action to keep balance. As the number of exercises increases, try to raise your feet as high as possible.
4. Flexion posture
Find a waist-high table, stand facing the table, bend over, put your hands and palms flat on the table, palms down.
5. Sitting posture
Sit tight. Put your legs straight in front of you, relax your knees and bend them slightly. Bend your upper body, stretch your arms and hold your feet. If your hands can't touch your feet. Grab the calf. Try to keep your head down, touch your legs and stretch your body.
6. Forest style
Stand with your feet together, stand up straight, put your arms at your sides naturally, and take a deep breath.
7, tiptoe forest style
Feet together, arms together straight, arms stretched upward, body stretched hard. Slowly, the heel is off the ground and the center of gravity is on the toes. Keep your balance, look at a certain point ahead, and keep your balance.