Aerobics movements 1. Static stretching of shoulder muscles.
Fix your hands on your lower back, open your legs, stand shoulder-width apart, lean forward slightly, keep your back tight, and retract your elbows inward; When stretching, you should lower your shoulders and feel more behind your shoulders.
Keep breathing naturally and evenly, keep each movement for 30 seconds, and repeat 2-3 groups.
2. Dynamic stretching of pectoral muscles
Stand naturally, open your arms, palms up, arms flat, and use three ways: up, down and up. After opening, the whole chest is opened outward and then restored.
After standing normally, squat slightly, tighten your back, and keep your arms flat and 90 degrees. Press, then up, then down.
3. Static stretching of back muscles
Grasp the fixture with one hand, open your legs, stand shoulder-width apart, sit back with your hips, straighten your arms, tilt your body center of gravity slightly to one arm, and rotate your whole body inward for 30 seconds.
Keep breathing naturally and evenly, keep each movement for 30 seconds, and repeat 2-3 groups.
4. Static stretching of waist muscles
Keep your legs kneeling, extend your arms as far as possible to the far end of your head, lie prone, keep your hips as close to your heels as possible, and fully extend your back; In order to stretch more comprehensively, you can try to stack your hands and keep breathing smoothly.
Keep breathing naturally and evenly, keep each movement for 30 seconds, and repeat 2-3 groups.
5. Static stretching of iliopsoas muscle
One leg is on the knee and the other leg is at 90 degrees to keep the body in a neutral position. At the same time, press down the pelvis, lift the corresponding arm close to the ear, and tilt slightly to keep breathing smooth.
Keep breathing naturally and evenly, keep each movement for 30 seconds, and repeat 2-3 groups.
6. Static stretching of hip muscles
Try to open your front legs at a 90-degree angle, straighten your rear legs, put your feet on the ground, keep your body neutral, face straight ahead, put your hands in front of you, try to lean down, your arms can be extended forward, try to lean down all over, and add lateral rotation.
Keep breathing naturally and evenly, keep each movement for 30 seconds, and repeat 2-3 groups.
Aerobics 1. Stretch neck forest style.
Methods: Stand up straight, tilt your head slightly to the right, put your right ear gently on your right shoulder, and take a deep breath evenly through your nose. After one minute, practice on the other side. Relax, take a good breath, cooperate with meditation, switch the picture in your mind from the monotonous office to the tree-lined and breezy lake, and imagine yourself as a goddess wearing a wreath and bathing in the sea breeze. The effect is naturally better.
Function: Relieve cervical fatigue and anxiety.
Applicable occasions: when answering the phone or taking the elevator.
2. Waist and abdomen weight loss method
Methods: Stand upright, legs apart about 1 m, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action 5? 10 second. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
Function: strengthen abdomen and waist, relax back.
Precautions for losing weight in aerobics 1, and 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. In the afternoon, the sun recedes and personal spiritual vitality begins to rise. Aerobics is the easiest way to lose weight.
2. Choose the way 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. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose.
3. 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, only by adjusting breathing can we continue to dance aerobics. This is a key to aerobics.
4. Prepare for the activity.
Adequate warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activity, thus preventing sports injuries.
5. Replenish water in time