When stretching the neck muscles, the first two eight-racket heads are front (bow down), back (head up), Zuo Zuo (left) and right (right), and the last two eight-racket heads circle from left to right or from right to left respectively. 4? Eight beats.
Action requirements: range from small to large, so as to achieve full activities.
2. Chest expansion exercise
Step left with your left foot shoulder width, and raise your hands parallel to the ground. The upper limbs are bent and the fingers are opposite. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4? Eight beats.
Action requirements: straighten your arms, pay attention to the palm direction of each beat, coordinate your actions, and exert appropriate force.
3. Shoulder movement
Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.
4, waist and abdomen exercise
The left foot is slightly wider than the shoulder to the left, the legs are straight, the arms are horizontally extended to both sides, the palms are down, the upper body posture remains unchanged, and the upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. 4? Eight beats.
Action requirements: the left and right rotation range should be large, the legs should be straight and fully extended.
5, lunge leg press
Take a big step forward with your left foot, with your sole on the ground and your thighs parallel to the ground; The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 3、4? Eight beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.
6, servant step leg press
On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4? Eight beats are the same, but in opposite directions.
7. Knee joint movement
Feet together, knees slightly bent, fingers naturally together, put them on your knees, the first two 8 beats do squat and stand up, and the last two 8 beats circle from left to right, from right to left or from inside to outside, from outside to inside. Exercise 4? Eight beats.
Action requirements: the amplitude should be large.
8. Hip high five
On the basis of standing naturally, raise your arms horizontally, raise your left leg to your crotch for high-five, support your right foot with your left foot, and high-five your crotch repeatedly. Exercise 4? Eight beats.
9, jumping movement
Hands akimbo, feet together. In the first four beats, you need to use your forefoot hard, jump back and forth with one foot, and then take about four beats. At the same time, clap your hands in front of, behind and above your body, bounce lightly and relax.
10, ankle and wrist movements
Hands naturally cross your chest, your left toe touches the ground, your ankles and wrists naturally relax, and circle clockwise and counterclockwise. The last two 8 beats change the right foot, and the action is the same.
Action requirements: joint relaxation, the range should be large.
1 1, abdominal abduction
The left foot is shoulder-width to the left, the knees are slightly bent, and the hands are naturally open at the sides of the body. Did you hear that? 1? When giving the password, jump up hard, straighten your arms and legs as far as possible, and show a big X-shaped reverse bow. Repeat 5 times.
12, leg stretching
Take a big step forward with your left foot and put your hands on the ground, do you hear me? 1? When the password is given, the right foot moves forward to restore the left foot posture, and the left foot moves backward to restore the right foot posture. Stretch forward as far as possible and straighten your front and rear feet as much as possible. A password that repeats 8- 10 with one password.
First, do warm-up exercises before jogging and do relaxation exercises after jogging.
Friends who want to lose weight by jogging must strengthen warm-up exercise and exercise their wrists, knees and ankles. Stretch your muscles and twist your waist before running, leg press. Warm-up before jogging helps to increase the elasticity of ligaments, fully mobilize the flexibility of joints, and avoid muscle strain or ankle sprain during jogging.
For girls who usually lack physical exercise, stopping immediately after jogging is easy to cause leg pain the next day. Therefore, after jogging, you need to do relaxation exercises, stretching muscles or patting your legs, which can not only relax the leg muscles well, but also prevent the calves from getting thicker.
Second, the amount of exercise should be gradual, and the first runner should increase by 5- 10 minutes per week.
As the saying goes: haste makes waste. If it is the first time to try jogging to lose weight, then the jogging time in the first week should not be too long, just jogging for 30 minutes at a time. After the legs and knees adapt to the jogging movement and rhythm, the jogging time should be increased by 5- 10 minutes per week, and the longest jogging time should be controlled within 1 hour.
Third, don't overeat after jogging.
After jogging, because the body consumes a lot of calories, then the appetite will be good. Parents must learn? Will you shut up? If you overeat as soon as jogging is over, it is equivalent to giving up all your previous efforts! It is suggested that 1-2 hours after jogging is the best time to eat.
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