Aerobic aerobics is a brand-new aerobic exercise that combines club standard aerobics with modern pop dance to burn your fat happily. Here is an introduction to aerobic exercise, which makes the muscles of the whole body active.

Aerobic aerobics, the whole body muscle groups are active, so how to practice?

1, single-stop climbing

First of all, adjust your posture, abdomen, back straight and lean forward.

Pay attention to keep your elbows naturally bent. When standing and stepping, you must add resistance, not stepping empty, and keep breathing freely. It is best to choose shoes with thick soles. This action can exercise quadriceps femoris and brachialis major, increase muscle endurance and strength, improve cardiopulmonary function, reduce fat and relieve stress.

2. Before kicking

Separate your feet, tuck in your abdomen, bend your knees naturally, protect your face with your hands, lift your left leg 90 degrees, then put it down and kick out your right leg. When kicking out, the knee joint naturally bends.

Be careful not to pursue the height of playing football too much to avoid injury, and gradually improve your training according to your own specific situation. This action can exercise quadriceps, calves and arms, lose weight quickly and improve muscle coordination. It is also a simple self-defense action.

3. Squat down with your back to the ball.

Put the fitness ball on the wall, turn your back on the ball, tighten your abdomen, put your hands on your waist, the difference between your front and back feet is 45 degrees, your toes are forward, keep your lunge at 90 degrees before and after, and repeat after two seconds.

Pay attention to the front bow of your right leg. When the knee bends 90 degrees, the left foot is close to the ground, and the body remains neutral all the time. Don't lean forward and lean back, and pay attention to the stability of the fitness ball. Keep breathing naturally during the process. This action can exercise quadriceps and buttocks, which is very helpful for lifting buttocks and shaping leg curves.

Step 4 do barbell exercises

First, prepare two small barbell pieces, separate your feet and tighten your abdomen. Keep your lower body still, turn right, and at the same time stretch your left hand forward, bend your right hand 90 degrees, and then repeat the other side.

Note that the elbow joint should not be higher than the shoulder, keep the joint naturally bent, and don't blindly increase the weight. Follow the rhythm of music in the process and naturally adjust your breathing. This action can exercise the shoulders.

Step 5 sit-ups on the ball

Put the fitness ball on your back, bend your feet 90 degrees to support, put one hand on the back of your head, press the fingers of the other hand on your abdomen, roll up and tighten your abdomen for two seconds, and then slowly recover.

Pay attention to the abdomen to tighten at all times, and the fitness ball must be steady and slow. If you feel tired in the neck, you can close your chin slightly. Exhale when rolling up and inhale when recovering. This action can exercise rectus abdominis, reduce excess abdominal fat, enhance waist and abdomen strength, exercise the balance ability of the body, improve gastrointestinal function, and is especially helpful for constipation.

Aerobic exercises make all the muscles move. Fitness coach Zhang told me that the purpose of aerobic exercise training is to increase vital capacity, promote the oxygen metabolism function of red blood cells in the body, comprehensively improve the physical endurance of trainers and reduce the body fat content. Comprehensive aerobic exercise can arouse the enthusiasm of bodybuilders to the greatest extent, and each exercise lasts about 15 minutes. Other exercises can also be changed according to the needs of bodybuilders. Keep the heart rate at the maximum heart rate (60%~80%) during exercise, so that the proportion of fat consumption will increase.

I understand that comprehensive aerobics is popular among white-collar workers recently. A fitness instructor told me that the Internet has changed people's lifestyles and brought new health risks. Some workers who are engaged in it industry or often face computers in the office are prone to different degrees of shoulder and back muscle pain and other symptoms. If measures are not taken in time, it is easy to cause diseases. Therefore, it is particularly beneficial for such people to do aerobics.

The coach said that the advantage of aerobic exercise is that it can exercise the heart and lungs and make the cardiovascular system deliver oxygen to all parts of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports, its movements are simple and easy to learn, its music rhythm is distinct, and it has a strong effect of pleasing body and mind and strengthening physique.

Aerobics can not only enhance physical fitness, but also become a social fashion. Participants can not only meet like-minded friends, but also keep relaxed, energetic and have an impressive figure through exercise.

What is aerobics?

The English word "aerobics" means "aerobic" or "aerobic participation". In fact, aerobic exercise is not only powered by oxygen, but also requires the participation of major muscle groups in the whole body. The exercise lasts for a long time (usually more than 12 minutes) and has rhythm. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly.

Through regular aerobic exercise, people's heart will be healthier, the stroke output will be greater, and oxygen supply to all parts of the body does not need a lot of pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.

Aerobic exercise (aerobics) is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.

Matters needing attention in practicing aerobics

1, step by step. At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate.

Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise.

Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.

2. Hygiene and health. After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.

People who often do aerobics should pay attention to their feet and often trim their toenails. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry.

3. Suitable clothes. When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.

4. Women should pay attention to the following points.

(1) Wear a bra when doing exercises, especially those with strong support.

(2) menstrual exercise, the amount of exercise should not be too large.

(3) Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.