One: women's aerobics
1. Do not jump more than 1 hour. When doing aerobics, the exerciser must control the speed, strength, repetition times, number of groups, interval time and so on according to his own physique and endurance. After a group of fast-paced movements, you should make a soothing ending action and adjust your heartbeat and breathing. Beginners, people with no exercise experience, people with chronic diseases, and people over middle age should sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.
2. Keep a happy mood when doing aerobics. When doing calisthenics, you should choose suitable clothes and sports shoes. Before exercise, you should make preparations for joints, ligaments and muscles in all parts of your body to adapt to exercise. Pay attention to the bounce of knee joint during training, breathe evenly and don't hold your breath. Keep a happy mood, concentrate, have correct posture and accurate action essentials, and ensure the quality and effect of exercise. If you are thirsty, you can replenish water in moderation and take the principle of small amount and multiple times. After the exercise, you should do finishing activities, let all parts of your body gradually turn into a quiet state, and then rest for at least 20 minutes before taking a bath and eating. Patients with chronic diseases should exercise under the guidance of doctors.
Two: Men's Aerobics
1. Lift your legs in turn. When practicing this action, stand with your legs, try not to move your upper body, lift your knees to your chest as much as possible, hold your legs with your hands, and do it 50 times repeatedly.
② The body rotates, with legs standing shoulder-width, hands akimbo or pituitary tumor side, swinging with the body, turning left and right 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
3. The body bends forward and stands back: In this action, the legs stand upright and shoulder width, the upper body leans forward and bends forward to the lower body, and then stands up. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row.
4. Twist your hips and jump. This action is repeated several times in a row, with feet jumping straight up to knees, twisting hips, feet jumping up and twisting hips left and right.
After reading the above introduction, do you know how to jump middle-aged aerobics, and can you give full play to its effect? The above has introduced the exercise method of aerobics for you. Have you found the aerobics that suits you? There are many important ways to exercise aerobics. The most important thing is to choose the aerobics that suits you and persevere.