Action 1: pull with both arms
Stand with your feet width apart from your hips and hold a dumbbell in each hand.
Pay attention to your knees bent, your back straight and your arms on your legs.
Stand still, bend your arms properly, and then lift * * * as shown in figure * * *, put your hands down, and return to the starting position. Do 15 times.
Action 2: Superman
This action will exercise latissimus dorsi, erector spinae and gluteus muscles.
Lie face down, stretch your legs, hold a dumbbell in each hand, and stretch your arms forward.
Keep your legs as high as possible off the ground and your arms 30cm off the ground * * * as shown in figure * * *
Hold for 5 seconds, return to the starting position, and do 12 times.
Action 3: the movement of birds
This action will exercise erector spinae, buttocks and hamstring muscles.
Touch the ground with your left foot, straighten your right leg backwards, keep your back parallel to the ground, hold a dumbbell in each hand, and keep your arms vertical to the ground.
Bend your elbow slightly, as shown in figure * * *, lift your arms to both sides, then put them down and return to the starting position. Repeat 15 times.
Then switch legs and continue.
Action 4: bench press.
This action will exercise latissimus dorsi and abdominal muscles.
Lie face up on the mat and put a dumbbell in each hand on your chest.
Push the dumbbell up with both hands, raise your legs, and roll up your abdomen at the same time, so that your limbs extend towards the ceiling.
Slowly lower your legs and put your arms behind your head until all four limbs touch the ground and return to the starting position. Repeat 12 times.
Action 5: lunge and twist
This action will exercise deltoid, trapezius, rhomboid and latissimus dorsi.
The left leg lunges forward, the right leg keeps straight, the left hand is placed on the left thigh, and the right hand holds the dumbbell on the side.
Turn right and pull the dumbbell to the ribs, as shown in the figure.
Go back to the starting position and do 15 times.
Switch sides and continue to do 15 times.
Action 6: Upright side plate support
This action will exercise deltoid, rhomboid, latissimus dorsi, erector spinae and abdominal muscles.
Starting from the left flat support, put the dumbbell on the ground with your left hand and put your right hand on your side.
Pull your right hand up along your side and your elbow back until the dumbbell stops at the rib position.
Go back to the starting position and do 15 times. Go to the other side.
Action 7: Stretch horizontally
This action will exercise trapezius, deltoid and rhomboid muscles.
Stand with your feet together, lean forward 45 degrees, hold a dumbbell in your left hand and droop naturally.
Lift your left elbow to shoulder height and then put it down.
Do 15 times, switch sides and continue.
Benefits of aerobic exercise
Doing aerobic exercise helps to improve IQ.
Although IQ depends on heredity, nutritional status, education level and other factors. However, a series of exercises such as aerobics also play an important role in the development of IQ. Aerobics can promote brain development, improve and improve brain function, and contribute to intellectual development.
Doing aerobic exercise can effectively eliminate brain fatigue.
Aerobics is an active way to rest, because when dancing aerobics, the nerve centers related to sports will be excited, and the nerve centers related to cultural learning will enter a state of inhibition. This inhibition will be strengthened with the excitement of the motor center, so that the nerve center related to cultural learning can get a good rest and play a protective role in the nerve center related to cultural learning. Physical exercise after study can not only increase the supply of oxygen and nutrients, but also improve the function of the brain.
Doing aerobic exercise can lose weight.
Doing aerobics is undoubtedly a good way to lose weight healthily. In the process of aerobics, on the one hand, it directly consumes body heat, oxidizes fat and loses weight; On the other hand, it is to improve the body's metabolic consumption ability, increase daily energy consumption, and also achieve the purpose of losing weight. Under the influence of these two aspects, adhering to aerobics can shape a perfect figure. According to the American College of Sports Medicine, the correct aerobics can help you keep healthy, energetic and slim up to 70%.
Diet after aerobic exercise
After exercise, sugar, fat and protein in the body will be decomposed in large quantities, producing more acid. So you will feel backache and particularly tired-at this time, it is necessary to supplement alkaline food and adjust the balance of blood environment in the body. Of course, the acidity and alkalinity of food has nothing to do with taste, but with chemical properties. For example, oranges, plums, apricots and other fruits are sour, but they are typical alkaline foods.
What to drink? It is best to drink unsweetened milk, soybean milk, tea and fruit juice, or drink mineral water and boiled water. After strenuous exercise in summer, you can drink some light salt water properly, but the salt should not be too high, otherwise it will affect digestion. Nothing to drink? Acidic foods with high sugar content, such as cola, will aggravate the degree of soreness.
What to eat? Beans are a good choice, such as tofu, dried tofu and various bean products. Kelp is also a "leader" in alkaline food. You can also fry sesame soybeans, add ginger and a little salt, and brew with boiling water to quench your thirst. These are all good alkaline foods.
1. Aerobics is aerobic exercise. Regular exercise will deepen people's breathing and reduce the number of times.
2. Strengthen the digestive system, increase the secretion of digestive juice, enhance gastrointestinal peristalsis, and accelerate digestion and absorption.
3. Improve the blood supply to the kidney and improve the ability of the kidney to eliminate metabolic waste.
4. Consume excess fat through aerobic exercise and use dance. The growth of subcutaneous fat can be reduced by * * * sexual exercise on all major parts of the body.