What details should women pay attention to when dancing aerobics?

Every female friend wants to be slim, especially those white-collar workers who go to work every day. Sitting for a long time will not only make them fat, but also make them prone to diseases such as cervical vertebrae and shoulder circumference. Faced with this problem, many friends will choose women's aerobics to exercise. This is a healthy exercise, which can not only keep female friends slim, but also bring unexpected results. So, what aerobics are suitable for girls to dance? Suitable for upper body stretching exercise, lower body stretching exercise and sitting under the buffer. Let's take a look! Benefits of women's aerobic exercise.

1, build a figure

If female friends are trained in women's calisthenics for a long time, they can not only improve their poor physical fitness and form a beautiful female figure, but also show elegant temperament and accomplishment in ordinary life, thus bringing healthy and energetic feelings to others. At the same time, women's aerobics is also a kind of strength exercise, which can make up for the defects of congenital body shape, make female friends more symmetrical and fit, reduce body fat and play a slimming effect.

2, entertainment body and mind

Secondly, women's calisthenics is a kind of sports, and its whole set of movements is very beautiful and coordinated, accompanied by strong music, so this kind of exercise can effectively relieve the static pressure of the human body. In the process of practicing aerobics, practitioners can put aside their worries, forget their depression and sadness, and enjoy the inner happiness brought by exercise, thus achieving the purpose of relieving mental stress.

What are the aerobics suitable for women?

1, upper body stretching exercise

Sit in a chair with wheels, hands shoulder-width apart, and grab your desk. Thumb down, fingers up. Get your feet off the ground, tuck in your abdomen, and slowly push the chair back until your eyes are on the ground and your head is between your arms. Then slowly pull yourself back until your abdomen is against the table. Repeat 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.

2, lower body stretching exercise

Sit on the edge of the word with wheels, with your feet flat and your hands flat on your thighs. Depending on your footwear type and floor surface, you may need to take off your shoes. ) Lift your toes off the ground and only let your heels touch the ground. Push the chair back slowly with your heel until your legs are completely straight. Keep your upper body relaxed, and then pull the chair back with your heel. Do 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.

Step 3 Sit and buffer exercises

Stand up from the chair, keep your feet shoulder-width apart, keep your back straight, and bend your knees and hips as if you were sitting in a chair. Don't bend your knees in front of your toes. Stop and stand up when you touch the chair. Do this action four times. Then squat down, keep a downward posture, buffer (move up and down in a small range) for 3 times, and then stand up. Do this exercise six times.

Step 4 push-ups on the table

Stand well, put your hands slightly wider than your shoulders, put them on the table, move your feet backwards until you form a push-up angle, bend your arms, separate your elbows, and slowly lower your chest toward the table. Keep your head, back, hips and legs in a straight line. Hold for 2 seconds, then return to the initial position and do 12 times.

5. Push-pull action

Stand with your feet apart, hip width apart, and your knees slightly bent.

Cross your fingers and put your arms in front of you, flush with your chest. Palm outward, arms forward, upper body forms a circle, and feel the stretching of the body. Hold 15 second, and then relax. Next, put your hand on your lower back, just above your hip joint, with your fingers down. Press your hand gently on your back, pull your shoulders up and down, hold your chest out, and keep your head in place 15 seconds.

6. Torsional motion on the chair

Sit in a chair with your upper body straight and your left leg pressed against your right leg. Take a deep breath. When you exhale, gently turn your waist to the left and look at your left shoulder. Keep your hip joint forward. Put your arms on your body, grab your arms or the back of your chair, and gently deepen the stretching. Hold 10 second, and then do the other side. Stretch twice on each side.

What equipment do women need to do aerobic exercise?

1，mat。

Just like yoga, it is best to have a mat when doing aerobics. This mat is as big and as thick as a yoga mat. If this is inconvenient, you can also use tatami that children play with to put a few pieces together.

2. Exercise flat-bottomed soft shoes or cotton socks.

When you jump aerobics, you need a lot of foot movements because of the large amount of exercise, so you need to prepare a pair of breathable soft sports shoes at this time, preferably with an air cushion at the heel. Doing aerobics in this way can avoid foot injuries. You can wear thick socks if you don't want to wear shoes.

3. pants.

When dancing aerobics, the requirements for pants are not so obvious, but from my personal experience for many years, it is best to wear pants that fit or are loose in winter and shorts in summer, so that when dancing aerobics, it is not only comfortable, but also beautiful.

4. coat.

Generally speaking, a tight T-shirt can be used as a top for aerobic exercise. However, remember, it is best to be breathable, and cotton is the best. After all, it is recommended to wear cotton shorts when exercising, because you will sweat. Tight is because the upper body moves more, so as to avoid loosening and knotting.

5. towels.

When doing aerobic exercise, it is best to hang a towel around your neck. In this way, in the process of jumping, if you sweat a lot or your eyes are lost in sweat, you can wipe the sweat with a towel. Towels are a must. When dancing aerobics, you can't stop because of sweating, otherwise the movement will be discontinuous and the effect will not be good.

6. Wrist band. If you don't want to hurt your wrist, you can wear wrist guards at four wrist joints to avoid accidental injury caused by excessive shaking when jumping.

7. Hair band.

Tie up your hair so that it won't float around, so that the continuity and fluidity of aerobics will not be affected by your hair when you dance aerobics.

8. sports bra

Sports bra can prevent the chest from shaking excessively during exercise, enhance the stability of the chest, and prevent the female chest from sagging prematurely due to gravity.

Pay attention to women's aerobics

1, pay attention to the control of time.

The amount of exercise in aerobics should not be underestimated. Beginners should step by step, preferably 2-3 times a week, and then increase the number appropriately. At first, you should do it step by step, not too intense, and exercise for about 20 minutes. Moreover, warm-up should be paid attention to before aerobics, and proper stretching exercise should be carried out, especially stretching the lower limbs to avoid injury during exercise.

2. Choose the way that suits you.

Some calisthenics exercise a lot, which is more suitable for people who exercise for a long time. Different goals should be pursued, so should the choice of aerobics types. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose.

3. Pay attention to the collocation of clothes

Aerobics should choose elastic sportswear, so there is no sense of restraint. Cotton-padded jacket is sweat-absorbent and suitable for sports. Some people like to wear plastic tights for exercise in order to lose weight. In fact, helping them lose weight is very limited. Plastic tights can make people sweat a lot during exercise, but the lost weight is easy to rebound. Therefore, it is very important to wear appropriate clothes to do aerobics.

4, pay attention to the regulation of breathing

Aerobic exercise can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you must listen to the coach's guidance and adjust your breathing to continue aerobic.