1, waist and hip twisting movement
Stand with your feet together, put your hands on your waist, relax your shoulders, and twist your waist and hips as far as possible to the left for 5 times, and then twist them to the right for 5 times.
2. The shoulder arm moves around the ring.
Stand with your feet together, raise your arms to shoulder height to form a T-shape, palm down, and rotate your arms around the basketball circle for 20 times. Then thumb down, palm back, do the same for 20 times. Then turn the palm up 20 times and turn the palm forward 20 times. If you want to increase the difficulty, you can stand on your left foot for the first 40 times and stand on your right foot for the last 40 times.
3. Hip and leg stretching exercises
Stand on the ground, bend over and try to touch the floor with your hands. One knee bends, the other stays straight, and the knees on both sides bend alternately. Pay attention to keep your feet flat on the ground and your head completely down. You feel that you are stretching your cervical spine with gravity, and your spirit is completely relaxed. This exchange lasts 15 seconds.
4, back muscle strengthening exercise
Stand with your feet together, knees slightly bent, upper body leaning forward, back straight and parallel to the ground as far as possible. Straighten your arms naturally, relax your elbows, then push your arms to your sides, parallel to the ground, rest for a while, then put them down and put your hands together for 40 times.
5, lateral pressure movement
Stand with your feet together, raise your hands above your head, grasp your left wrist with your right hand, lean down to the right, stand at the lowest point for 15 seconds, and then lean to the left.
6. Toe exercises
Stand with feet at an angle, heels together, hands akimbo. Then try to stand on tiptoe, put it down, stand on tiptoe again, put it down again, and repeat for 40 times to exercise calf muscles.
How to keep healthy
Everyone must do warm-up exercises before fitness. Warm-up exercise is very important. Warm-up exercises make our bodies active, so that we won't get hurt because our muscles span too much during exercise. Therefore, we must do warm-up exercises before fitness. Simple warm-up exercises include jogging.
Everyone must replenish water before exercise. It is very important to drink more water. During exercise, a lot of water will be consumed, which will lead to water shortage in our bodies, thus affecting our bodies. Therefore, drink plenty of water and replenish water before exercise.
When you use sports equipment to keep fit, you should first check whether there are any problems with sports equipment, such as weightlifting equipment. If there is a problem, you will get hurt, so check whether there is anything wrong with the sports equipment before exercise.
Everyone must remember that fitness should be slow and keep our body muscles in a tight state at all times, so that the effect will be twice the result with half the effort. Don't do fast exercise, the effect of fast exercise is very poor, so we must keep slow, which will also reduce our chances of injury, so we must remember to slow down when we are in fitness.
When you exercise your muscles, you must be comprehensive. Our comprehensive exercise will make our bodies more beautiful and symmetrical. Don't exercise the muscles of a certain part of your body unilaterally. The purpose of our fitness is for beauty.
What do women eat when doing aerobics?
1, bone tonic, protein
Because women's subcutaneous fat, fat weight, body fat and waist-hip ratio are higher than men's, and their congenital body fat is higher, the skeletal muscles supporting basal metabolic rate in one day are lower than men's, so it is particularly important to improve basal metabolic rate through exercise. Jogging, road running and swimming can all increase bone density. After exercise, add 3 servings of carbohydrate 1 servings of protein to replenish lost muscles and improve basal metabolic rate.
However, women begin to lose muscle after the age of 25. Studies have shown that muscle mass is lost at a rate of 0.5% to 1.5% every year, which makes it difficult for girls with less congenital muscle mass than boys to maintain muscle mass or even basal metabolic rate. In order to maintain muscle mass and repair after exercise, it is suggested that lean meat, milk, bananas, eggs and other high-quality protein and carbohydrates should be moderately supplemented within 30 minutes to 1 hour after exercise, but it is still limited to 300 calories, and these calories will not be stored as fat. Women usually exercise to keep fit, unlike men who mainly exercise muscles. You don't have to supplement high-protein food to exercise your muscles after exercise.
2. Supplement citric acid and vitamins B 1 and B6.
Besides drinking at least 250 ~ 500ml of boiled water and mineral water during exercise, you should also avoid drinking diuretic drinks such as coffee and tea to avoid excessive dehydration. At the same time, citric acid should be supplemented, mainly with slightly acidic fruits, such as oranges, apples, kiwis and other fruits rich in citric acid, to promote liver regeneration, and vitamin B 1 and B6 should be supplemented appropriately to help calm muscles and nerves and avoid it.
Good sources of calcium are tofu and beans, because they contain natural soybean isoflavones, which help to absorb calcium; Nuts such as black sesame seeds, almonds, pistachios and cashews can increase vitamin E, which indirectly contributes to the reinforcement of bone mineral density, but mainly in moderation, not more than one serving: seafood such as parent fish, small fish and clams are also high-calcium foods and can be eaten at every meal.
3. Strengthen the intake of iron, folic acid and vitamin B 12, and moderately supplement vitamins B2, B6 and A.
During the physiological period, iron supplementation should be strengthened, such as liver, oyster, shellfish, kidney, heart, lean meat, chicken and fish. Or dried beans and vegetables with high iron content in plants, raisins, red dates, black dates, green leafy vegetables and whole grains are also good choices. In addition, vitamin B6 can improve the utilization rate of iron in bone marrow, vitamin B2 can promote the absorption of iron in intestine, and vitamin A can improve the absorption and transport of iron in the body, so it is recommended to take it together, such as germ rice, whole wheat flour, beans, eggs, pig liver or pork, beef liver, chicken liver, fish and eggs, and purple rice and cherries rich in vitamin A, which not only help absorption, but also can supplement iron at the same time.