The scope of sports activities involves every joint of the whole body. In the 50-minute course, bodybuilders are encouraged and driven by music, lighting, coaches' passwords and participating partners to carry out rhythmic and step-by-step aerobic exercise. It can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice for losing weight and maintaining physical fitness and body shape.

Not suitable for people: cardiovascular, hypertension, diabetes and other patients are not easy to choose. On the one hand, AEROBICDANCE AEROBICDANCE consume more calories, on the other hand, it can do aerobics with many dance moves, unlike aerobics. Its salsa dance has many styles, and it is divided into aerobic dance according to the different characteristics of movements and music.

Suitable for people: fitness people who have a dance foundation and aim at improving their temperament and maintaining an elegant figure.

Aerobic dance-Latin Aerobics: Jazz, Zumba?

Latin dance, characterized by aerobic dance's hip movements, is particularly effective in reducing waist and abdomen fat. People who have no dance foundation and poor coordination are not easy to achieve fitness results. Aerobic dance: Laimei bodyjam, street dance.

Bodyjam and HIPHOP are aerobic dance in the style of free dance. Easy, free and changeable movements can improve the coordination of exercisers and achieve the purpose of fitness.

Adapt to teenagers and people with good coordination. Pilates focuses on the most scientific fat reduction and physical rehabilitation projects, focusing on control, stretching and breathing, and shaping key parts such as waist, abdomen and buttocks. The movement is gentle, but the effect can penetrate deep into the body and make the body slender and beautiful.

Pilates training will make people have a strong central strength. Through the exercise of the core parts of the body, the spine becomes soft and elastic, beautifying the body and enhancing the functions of various organs of the body. During training, the muscles become slender and smooth, and the movements are mainly "stretching and lengthening", emphasizing the control process at rest and following the method of "low intensity and multiple times" to make the muscles full of elasticity without increasing the girth.

Barbell aerobic exercise

Barbell aerobics is a relatively fast slimming exercise. A 60-minute barbell class allows men to consume an average of 556 calories and women to consume an average of 390 calories. There are naturally some popular slimming courses on the list.

powerflex

Aerobic barbell exercise means "body charging" in English. The course chooses barbells with appropriate weight and music with strong sense of rhythm, and constantly injects vitality into yourself with the shouts of friends. It combines barbell weight-bearing and aerobic exercise. Although the intensity is low, it is very interesting.

Everyone can choose barbell pieces with different weights according to their physical condition. The main action of exercise is to move the barbell up and down repeatedly on the chest, then lift it over your head and back, and then lift it up and down repeatedly behind your back. Usually, barbell training adopts standardized training methods and carries out a series of free weight-bearing exercises, which can make trainers gain more passion from group barbell training. Boxing emphasizes instant explosive power, venting emotions, losing weight quickly, and being handsome and dynamic. A complete aerobics class will consume 600 calories (usually 1 hour).

Kwando aerobics

Aerobic boxing combines boxing, karate, Taekwondo, China Kung Fu, and even some dance moves. The speed and beat are quite exciting. In the process of punching, kicking and yelling, you can lose weight while venting. Athletes should imitate boxers, keep flexible lower limb movements and agile left and right fists, and repeat high-frequency boxing and kicking actions in the course.

Aerobic boxing bodybuilders require the perfect combination of speed and strength when stretching their fists and feet. Therefore, in the fighting actions such as straight fist, hook, swing, forward kick, side kick and side kick, every muscle of the body's side waist, abdomen, thighs, arms, shoulders and back participates in the exercise, which requires rapid force and strong explosive force, so the elasticity, flexibility and sensitivity of the body have been improved. The outing suddenly became popular from America. Playing body jumping and spinning on the pedal is very suitable for people who lack exercise in their lower limbs.

Step up and down aerobic exercise

Stepping exercise is a moderate-intensity exercise, which combines the stepping exercise in physical fitness test with the movements and steps of aerobics and puts it on a special pedal. Pedals are usually 100 cm long, 35 cm wide and 8 cm high. The height of the pedal is adjusted according to the exercise level, pedal technique and knee curvature, and the bodybuilder can effectively and actively control the effective intensity of exercise to lose weight. The most basic movement of step exercise is to get up and down the board, and the hip muscles can be fully massaged, which is especially beneficial to people who sit and work for a long time. It can make hips firmer and improve the shape of thighs. Through various movements with turning and jumping, the cardiopulmonary function can be exercised. In the process of moving the center of gravity, the waist and abdomen can be effectively exercised.

yoga

Yoga was once touted by the media, but now it is insisted by die-hard yoga lovers. You can see it in gymnasiums and gyms. In a small survey, when the questioner mentioned the term "yoga", almost no one didn't know it; There's no one who hasn't tried to lose weight. The combination of posture, breathing and meditation makes it not only meditation, meditation or difficult soft body movements, but also a natural maintenance science that pays attention to the inner world and guides behavior through consciousness.

Since the birth and spread of ancient India, yoga has been interpreted to the extreme. All kinds of schools gather in Beijing to compete for the new semester. Yoga, such as high temperature, rope and running water, exercises bones, muscles, ligaments and regulates internal organs step by step in the stretching, stretching, torsion and balance of limbs, which are completely homologous.

balance plate

Balance board exercises people's balance ability without increasing the burden of respiratory organs, which is a very popular plastic surgery course. Using the simplest equipment to help grasp the direction of muscle force and improve control is very helpful for shaping the waist and thigh.

The balance board is a swinging wooden board, which can be used to train the patient's balance function. Usually, the length of the board is 60 ~ 180 cm and the width is 60 ~ 90 cm. The height of the panel from the ground is 10 ~ 16 cm, which is composed of an upper panel and a lower arc plate. Some balance plates have a hemisphere at the lower part, so it is difficult to grasp this balance. Spinning originated from the popular fitness sport in America. Lighting and rhythmic music simulate outdoor visual effects. Every 45-minute course can consume 500 calories, full of passion and movement, which is especially effective for leg weight loss.

Encouraged by the coach, it is easy to get into the exercise state and feel high. Although the bicycle is fixed on the floor, the position of handlebar, seat and pedal can be adjusted, which is suitable for people of all shapes to practice. With the infection of music rhythm and the adjustment of foot weight, it can simulate the feeling of cycling in various environments.

Fitness classification:

There are nearly a hundred kinds of fitness equipment in the gym, but in summary, they can be roughly divided into three types:

① General fitness equipment: such as domestic 10 comprehensive training equipment and 16 functional fitness equipment;

② Local fitness equipment: such as fitness bicycles, rowing machines, stair climbing machines, treadmills, leg bending machines, heavy hammer tensioners, lift heel exercisers, etc.

③ Small fitness equipment: dumbbells, kettle bells, crank barbells, spring tensioners, fitness discs, elastic bars, handles, etc.

Roughly classified:

(1) system

Belonging to comprehensive training equipment; It can be used by many people to cycle or selectively practice on a musical instrument at the same time. This kind of fitness equipment is bulky, multifunctional and expensive, and is suitable for fitness centers, rehabilitation centers, institutions or school gyms. It should be noted that, for example, the multi-function treadmill is a kind of whole-body fitness equipment, but it only adds the functions of rowing, pedaling, push-ups, waist turning, massage and so on to the single-function treadmill, so it is not very large and suitable for home gyms.

(2) Locality

Most of them belong to special training equipment. They are compact in structure and occupy an area of about 1 square meter. Most of them can be folded, and some of them are also very interesting. Its function is relatively simple, mainly focusing on the exercise of local muscle groups. This kind of instrument has both power type with counterweight and hydraulic cylinder as heavy load and non-power type with its own power, and it does not need to be disassembled. Some are also equipped with time, speed, distance, heart rate and so on.

Gym equipment

The electronic display device allows the exerciser to master the amount of exercise by himself. Therefore, it is favored by fitness enthusiasts and is the "protagonist" of the family gym.

(3) Small equipment

Although the volume is small, the exercisable value is not low. Take the adjustable dumbbell as an example. It is not only suitable for people of different ages, genders and physiques to practice, but also can exercise muscles in all parts of the body. It is a necessary instrument for bodybuilders. Another example is the spring tensioner, which is light and compact, low in price and easy to store and carry; It can also achieve the purpose of fitness. Small fitness equipment such as fitness balls are most suitable for middle-aged and elderly people.

Reference link: Baidu Encyclopedia-Gym