Warm-up exercise must be done before efficient aerobic exercise, which can relax tense muscles, prevent strain during exercise and exercise the flexibility of the body.
1. After crossing your hands, put your palms on your chest, twist your wrists and palms, and keep your arms straight forward for 4 seconds, so that you can relax your wrists and move your elbows repeatedly.
2. Cross your hands, first put your palms on your chest, straighten your arms forward so that your palms are outward, and wave your arms up and down repeatedly for 4-5 times.
3. Cross your hands, straighten your arms so that your palms are outward, turn your head left and right once to relax your neck, and repeat the whole action twice.
The second cat posture
Relax your back muscles and exercise your spine.
Strengthen the spine, make digestion and respiratory tract healthier, relieve neck and shoulder pain and relax stress. If you are older or have a poor sense of balance, you can spread your legs shoulder-width apart to relieve physical stress.
1. Bend your wrist so that your fingers face your body. Keep your arms straight forward and bend your back as hard as you can. Pay attention to keep breathing evenly and keep this action for 4 seconds.
2. Continue to maintain the posture, slowly stretch the hips and chest outward with the greatest strength, so that the body curve is S-shaped, keep your arms straight back and keep breathing evenly, keep the action for 4 seconds, and repeat the whole action twice.
Third knee kick and twist gymnastics
Get rid of thigh fat quickly
The upper and lower bodies move in the opposite direction to get rid of thigh fat, and twisting exercise can also effectively exercise thigh and waist muscles by bending knees.
1. Bend your right elbow to the left, straighten your left arm, make your arm parallel to your chest, bend your left knee, lift your legs high, and lift your arm up 45 degrees.
2. Straighten your arm to the right in the opposite direction, bend your right leg and knee to raise your leg and repeat the above actions.
3. Turn your lower body to the right and stand, then twist your upper body so that your face faces straight ahead. After bending your arms, lift them parallel to your chest, keep breathing evenly, slowly kneel down, and then stand up straight. Repeat twice, and then switch to the left.
The 4th Muay Thai.
Quickly eliminate tummy
Aerobic exercise, which has the best fat-reducing effect, can also help you reduce the fat in your stomach when kicking. Friends with arthritis should pay attention to putting on sports shoes and don't kick back too hard.
1, put your fists in front of your face, bend your knees slightly to imitate the preparation before boxing, and jump your legs back and forth four times.
2. Stand with your feet open naturally, bend your left arm so that your left fist rests on your right arm, push your right arm forward, and extend your right leg backward.
3. Bend the right arm, push the left arm straight, and stretch the left leg backward. The second and third movements are repeated twice as a whole.
4. Keep your feet shoulder width apart, lift your arms over your head and straighten them, and bend your left leg and knees to lift your legs.
Fifth kendo
Balance and physical flexibility are exercised at the same time.
Exercise the muscles of thighs, lower abdomen, arms and other parts, make the body firm and elastic, and strengthen the exercise of balance. The upper body should be straight and not bent, so the exercise is more effective. Lift your thighs gently, but don't make your body feel heavy. Note that the legs must be straight and not bent.
1. Stand up straight, put your hands and palms together, raise your arms above your head and straighten out.
2. Straighten your legs, and do the action in the order of right foot forward kick-left foot forward kick-right foot side kick-left foot side kick-right foot back kick-left foot back kick. While kicking, swing your arms up and down repeatedly, paying attention to the elbow and knee can't bend, and repeat the overall action twice.