Fitness exercise, the body is the foundation of our life, exercise can improve the body's resistance, and the effect of losing weight is also very obvious. If you want to exercise yourself, you can consider this exercise, watch fitness exercises with me and then exercise together.

Fitness programs 1 mass aerobics

The scope of sports activities involves every joint of the whole body. In the 50-minute course, bodybuilders are encouraged and driven by music, lighting, coaches' passwords and participating partners to carry out rhythmic and step-by-step aerobic exercise. It can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice for losing weight and maintaining physical fitness and body shape.

Not suitable for people: cardiovascular, hypertension, diabetes and other patients are not easy to choose.

aerobic dancing

On the one hand, aerobic dance can consume more calories, on the other hand, he can do aerobics with many dance moves, unlike aerobics. There are many styles of salsa dance, which are divided into aerobic dance according to the different characteristics of movements and music.

Suitable for people: fitness people who have a dance foundation and aim at improving their temperament and maintaining an elegant figure.

pilates

Specifically for the most scientific project of fat reduction and physical rehabilitation, we pay attention to control, stretching and breathing, and shape key parts such as waist, abdomen and buttocks. The movement is gentle, but the effect can penetrate deep into the body and make the body slender and beautiful.

Pilates training will make people have a strong central strength. Through the exercise of the core parts of the body, the spine becomes soft and elastic, beautifying the body and enhancing the functions of various organs of the body. During training, the muscles become slender and smooth, and the movements are mainly "stretching and lengthening", emphasizing the control process at rest and following the method of "low intensity and multiple times" to make the muscles full of elasticity without increasing the girth.

Body pump

Barbell exercise is a relatively fast slimming exercise. In a 60-minute barbell class, men consume an average of 556 calories and women consume an average of 390 calories. There are naturally some popular slimming courses on the list.

Aerobic barbell exercise means "body charging" in English. The course chooses barbells with appropriate weight and music with strong sense of rhythm, and constantly injects vitality into yourself with the shouts of friends. It combines barbell weight-bearing and aerobic exercise. Although the intensity is low, it is very interesting.

Everyone can choose barbell pieces with different weights according to their physical condition. The main action of exercise is to move the barbell up and down repeatedly on the chest, then lift it over your head and back, and then lift it up and down repeatedly behind your back. Usually, barbell training adopts standardized training methods and carries out a series of free weight-bearing exercises, which can make trainers gain more passion from group barbell training.

practice With the infection of music rhythm and the adjustment of foot weight, it can simulate the feeling of cycling in various environments.

Fitness Sports Item 2 Boxing

Emphasize instant explosive power, vent emotions, lose weight quickly, and be handsome and dynamic. A complete aerobics class will consume 600 calories (usually 1 hour).

Aerobic boxing combines boxing, karate, Taekwondo, China Kung Fu, and even some dance moves. The speed and beat are quite exciting. In the process of punching, kicking and yelling, you can lose weight while venting. Athletes should imitate boxers, keep flexible lower limb movements and agile left and right fists, and repeat high-frequency boxing and kicking actions in the course.

Aerobic boxing bodybuilders require the perfect combination of speed and strength when stretching their fists and feet. Therefore, in the fighting actions such as straight fist, hook, swing, forward kick, side kick and side kick, every muscle of the body's side waist, abdomen, thighs, arms, shoulders and back participates in the exercise, which requires rapid force and strong explosive force, so the elasticity, flexibility and sensitivity of the body have been improved.

Step up and down aerobic exercise

Suddenly it became popular from America. Playing body jumping and spinning on the pedal is very suitable for people who lack exercise in their lower limbs.

Stepping exercise is a moderate-intensity exercise, which combines the stepping exercise in physical fitness test with the movements and steps of aerobics and puts it on a special pedal. Pedals are usually 100 cm long, 35 cm wide and 8 cm high. The height of the pedal is adjusted according to the exercise level, pedal technique and knee curvature, and the bodybuilder can effectively and actively control the effective intensity of exercise to lose weight. The most basic movement of step exercise is to get up and down the board, and the hip muscles can be fully massaged, which is especially beneficial to people who sit and work for a long time. It can make hips firmer and improve the shape of thighs. Through various movements with turning and jumping, the cardiopulmonary function can be exercised. In the process of moving the center of gravity, the waist and abdomen can be effectively exercised.

yoga

It has been touted by the media, and now there are also hardcore yoga lovers who insist. You can see it in gymnasiums and gyms. In a small survey, when the questioner mentioned the term "yoga", almost no one didn't know it; There's no one who hasn't tried to lose weight. The combination of posture, breathing and meditation makes it not only meditation, meditation or difficult soft body movements, but also a natural maintenance science that pays attention to the inner world and guides behavior through consciousness.

Since the birth and spread of ancient India, yoga has been interpreted to the extreme. All kinds of schools gather in Beijing to compete for the new semester. Yoga, such as high temperature, rope and running water, exercises bones, muscles, ligaments and regulates internal organs step by step in the stretching, stretching, torsion and balance of limbs, which are completely homologous.

balance plate

It is a very popular plastic surgery course to exercise people's balance ability without increasing the burden of respiratory organs. Using the simplest equipment to help grasp the direction of muscle force and improve control is very helpful for shaping the waist and thigh. The balance board is a swinging wooden board, which can be used to train the patient's balance function. Usually, the length of the board is 60 ~ 180 cm and the width is 60 ~ 90 cm. The height of the panel from the ground is 10 ~ 16 cm, which is composed of an upper panel and a lower arc plate. Some balance plates have a hemisphere at the lower part, so it is difficult to grasp this balance.

Stationary bicycle

Spinning originated from the popular fitness sport in America. Lighting and rhythmic music simulate outdoor visual effects. Every 45-minute course can consume 500 calories, full of passion and movement, which is especially effective for leg weight loss.

Encouraged by the coach, it is easy to get into the exercise state and feel high. Although the bicycle is fixed on the floor, the position of handlebar, seat and pedal can be adjusted, so it is suitable for people of all shapes.