Fitness is a hot topic for modern people who pursue health and beauty. Can bring you a strong body, a beautiful posture and a good mental state. In addition to these, fitness has another benefit that is easily overlooked. It can also adjust and improve the mood. Are you in a good mood? Still sad? It doesn't matter, there is always a fitness method that suits you. Heart? Choose what you want, it can make your mood as harmonious and bright as the morning sunshine all day.
When you are lonely and stressed
Recommended items: spinning, taekwondo
Highlight: Spinning is still the hottest fitness program in the gym at present. It allows you to carry out rhythmic and step-by-step aerobic exercise with explosive music, gorgeous lighting, coach's password and the encouragement and drive of participating partners, so that your heart and lung functions and muscles in many parts can be fully exercised. Spinning is carried out in the atmosphere of group sports, bidding farewell to the shortcomings of loneliness, boredom and fatigue of individual sports. At the same time, following the fitness instructor to change posture rhythmically with the music, driving skills are becoming more and more in place. The upper limb movements in Taekwondo mainly refer to the movement characteristics of boxing, while the leg movements are based on the leg movements of Taekwondo. Compared with traditional aerobics, it emphasizes the acceleration process of movements, which can effectively promote the growth of body flexibility and muscle strength, as well as the agility and flexibility of the body, as well as the practical function of self-defense and fitness. A complete rhythmic boxing training will consume a lot of calories. A person weighing 60 kilograms can burn 600 calories in an hour of aerobic boxing, which is twice as much as aerobic boxing. Rhythmic fighting can make the bodybuilder's side waist, abdomen, thighs, arms and shoulders lose weight and achieve the purpose of slimming. Punching and shouting are also good ways to vent their emotions and relieve stress.
Coach's suggestion: Before doing rotation training, you should fully exercise your leg muscles, especially your knee joints, and you must know whether your physical strength is suitable for the intensity of training. Pay attention to the reasonable arrangement of physical strength during training, and don't be reluctant to feel unwell. When doing Taekwondo, you should adjust your steps in time, pay attention to the coordination and flexibility of your body, and pay special attention to avoid dislocation due to excessive movements when dodging or slamming.
Recommendation: Maybe you are a good girl who went to school and work by bus since childhood, or maybe your bike has completely gone bad after decades of riding? Old mage? . No matter who you are, since cycling is an exercise to eliminate fat accumulation after the holiday, you may wish to look at cycling from another angle and choose a professional and high-quality bicycle to increase your mood during exercise.
Nowadays, exercise and fitness has gradually become a fashion. What about taekwondo, judo, aikido and kendo? All kinds at once? Tao? It became popular. Taekwondo, as a sport that can strengthen the body and exercise the will, has become the mainstream of fashion and is loved by more and more young people.
When you are calm.
Recommended items: Yoga, Pilates.
Highlight: Two relatively static fitness programs. Yoga regulates people's emotions through breathing and stretching, and relieves the tension and pressure brought by modern people's fast-paced life. Physiologically, yoga can promote the normal functions of the autonomic nervous system and endocrine system. From a psychological point of view, yoga can calm the mind, correct mental anxiety and emotional disorder, and ensure a sound spirit and positive vitality. Yoga can also help people to eliminate stress and fatigue, adjust the problems of cervical vertebrae and spine, regulate blood lipids and improve energy; Promote the growth and development of children's bones, help adjust the correct sitting and standing posture, cultivate children's concentration ability, stretch children's body, and give soft internal organs a promoting function. Pilates moves slowly and clearly, combining breathing, meditation, flexibility and balance with gentle and orderly rhythm. At the same time, exercise the core parts of your body, enhance muscle strength without increasing muscle volume, and shape a balanced figure for you.
Coach's suggestion: Yoga emphasizes a kind of spiritual exercise, so you should do what you can in practice and don't deliberately pursue perfection in action. It is recommended to go barefoot during training, remove accessories, and turn off cell phones and pagers. When practicing Pilates, you should not breathe too fast. Try to keep the same speed as the moving speed. Don't hold your breath for training. Paying attention to exhaling during exercise, inhaling during rest and focusing on breathing can reduce people's sensitivity to muscle aches. If it is convenient, you can practice every day.
Recommendation: Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV, which can help move many ligaments and keep the meridians unobstructed.
Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground. > > > (body shaping: teaching you to practice yoga at home)
Plate training method, scientific name? Static muscle strengthening? It combines the different concepts of eastern and western sports, and makes the body and mind get proper coordinated aerobic exercise by stretching muscles and abdominal breathing without limiting the venue and insisting on the action. The biggest difference between Pilates and other aerobic exercises is that it is static, pays attention to breathing coordination, and can listen to light music while exercising and enter the realm of meditation. Its movements are simpler than yoga. As long as you can do this, you can also do Pilates training in any environment.
When you are excited inside.
Recommended items: street dance, Latin aerobics.
Highlight: Hip-hop dance with obvious music rhythm is very interesting, and it can also improve coordination and cardiopulmonary function, so that you can constantly absorb new and interesting dance steps during the whole process. Latin aerobics is free and unrestrained, with obvious rhythm. You can feel the cheerful South American style in the passionate Latin music, and add dance elements to aerobics to make your passion burn with your fat. When you are in a good mood, it is really appropriate to practice these two projects!
Coach's suggestion: When dancing street dance, you must pay attention to the change of music rhythm, and the movements can be exaggerated. Try to choose hip-hop clothes. Before learning Latin calisthenics, I suggest you listen to some Latin-style music and appreciate Latin customs. In the training process, you need to be fully involved, twist your hips and waist with the music, and pay attention to adjusting your breathing. It is recommended to choose sports shoes with soft soles.
Recommended: Hip-hop originated in new york, USA, which is the product of the development of jazz dance in 1990s. Every movement of street dance has its own specific fitness effect, which not only pays attention to the coordination of movements of upper limbs and lower limbs, abdomen and back, head and trunk, but also pays attention to the independent movements of each part. Hip-hop does not require strict age. During the exercise, with the extension of time, the proportion of fat energy supply is also increasing, which can achieve good weight loss effect.
Latin dance aerobics is the grafting of Latin dance and aerobics, which absorbs some distinctive and healthy dance movements in Latin dance and combines them with popular aerobic exercise. The biggest feature of Latin dance aerobics is that it is full of Latin dance's unique joy and passion during the exercise, and it can burn fat during the dance.
When you are depressed
Recommended items: boxing, (aerobic and anaerobic muscle function training)
Highlight: Do you have the urge to hit someone when you are particularly depressed? Of course, it is impossible to find a living person as a target. Why don't you try boxing? If you want to hit a sandbag, you can not only completely vent your anger and dissatisfaction, but also exercise your upper limb muscles. ToningTraining pays attention to the fitness itself by constantly changing the training rhythm and accessories (balance board, dumbbell, tension rope, fitness ball, etc.). ), so that the training effect can be reflected in daily life. The training purpose of ToningTraining is to make people stronger and keep their muscles slim and beautiful, which is especially suitable for modern professional women who need strong physique and graceful posture.
Coach's suggestion: Before boxing training, you should do proper warm-up, be sure to move your wrists and shoulders, and use moderate force when punching. Don't use too much force, otherwise you will hurt yourself. Coupled with the depressed mood, it is a very uneconomical thing!
Extension: Lin Chi-ling practices dancing and fitness hard! In the Olympic craze, Lin Chi-ling got on the Olympic train. Instead of introducing fashionable clothes or daily necessities, he introduced the most popular "fashion movement" for office workers. Aerobic boxing.
Among the many ways to lose weight in Ruby Lin, the most special one is to use mineral water as a dumbbell to lose weight. Lifting it about 100 times a day can make the arm slim, and the effect can be seen in two weeks. I also think dumbbell is one of the simplest and most effective fitness methods. Exercise your abdomen, back and arms with dumbbells with me today.
When you are in a good mood
Recommended reason: Adult ballet fitness class takes the basic movements of ballet as the training content, starting from leg press. Leg press is not only for graceful dancing, but also for promoting blood circulation, relieving muscle fatigue and shaping muscle lines. Because kicking is an intense exercise, it also has the function of improving strength and losing weight. By mastering several characteristics of ballet, such as opening, stretching and straightness. It can make all parts of the body develop in a balanced way and have a beautiful and straight posture. At the same time, with beautiful music accompaniment, it can improve the sense of music and cultivate sentiment, and finally achieve the perfect combination of dance and music. Water aerobics integrates synchronized swimming, dancing, aerobics, body training and swimming training, including coordinated dancing on land, pool mat exercises, water aerobics, underwater body training, swimming training and water stretching. Twenty minutes in water is equivalent to one hour on land; Because of buoyancy on water, the impact of land movement on joints can be reduced, making joints not easy to be injured and deformed; Slapped by the friction of the current on the body? Flexible load? It can also reduce skin relaxation and aging, making skin smooth and elastic; Make full use of the characteristics of water resistance, buoyancy, heat transfer and water massage, so that this sport not only has fitness effect, but also makes you feel comfortable and happy. Water lotus? The beauty of.
The coach suggested that the standing posture of ballet requires shoulders to sink, thus highlighting the beautiful lines of the chest and neck; Require your legs to tighten and your waist to stand upright, so that your posture is tall and dignified. This simple action can not only be beautiful, but also correct the uneven development of your shoulders (one shoulder is high and the other is low), which leads to premature waist aging due to improper exertion. Want to be one of them? Water lotus? Dear beauty, although the pool with a depth of 1 m to 1.4 m won't drown you, you should also be careful not to choke on the water, so you should pay attention to steady posture and protect your eyes, ears and nose.
Recommendation: Ballet gymnastics can awaken sleeping cells in the body and exercise muscles in all parts of the body. Anatomically speaking, ballet gymnastics combines the advantages of qigong, yoga, ballet and modern dance. It uses bone structure to move along the direction of energy flow in the body, so it can exercise the internal muscles of the body without consuming a lot of physical strength. So as to shape your tall and beautiful figure. Through the exercise of abdominal breathing, oxygen can fully swim around the whole body, wake up most of the sleeping cells in the body and help to lose weight. Water aerobics is a new type of aerobic exercise, which combines body movements and dance steps with different rhythms on land and in water, and is a fusion of various styles.
The heat dissipation rate of human body in water is six times that on land.
Aerobic water is generally carried out at the water depth of1-1.4m. Even if you can't swim, you don't have to be afraid at all. Water aerobics can walk in water, jog in water, stretch in water, etc. It may be tiring to do sports on land, but it feels comfortable and light in the water; Water is good for the skin and can also reduce weight: according to your psychology, you can choose one that is beneficial to you in the face of various fitness programs, and get a combination of health and beauty from it to make your body more elegant and moving!
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