Aerobic gymnastics knowledge, protect our joints, so as not to be easily injured in sports. Exercise can help us to excrete toxins from our bodies quickly. Proper exercise is good for health, which can greatly improve our posture. Now share the knowledge and skills of aerobics.

Aerobic gymnastics knowledge 1 Aerobic aerobics is a brand-new aerobic exercise that combines club standard aerobics with modern pop dance, which can make you burn fat happily in a quite relaxed state, while comprehensive aerobic aerobics usually combines low-intensity and high-intensity aerobic exercise with fighting aerobic exercise (20 minutes each), with a total time of ***60 minutes.

Aerobics originated in the late 1970s. The original English name is "aerobics", which means "aerobic exercise" and "fitness 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 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.

After entering the 2 1 century, people gradually moved indoor aerobic exercise to the outside, forming a widely popular marching aerobic exercise.

Matters needing attention in aerobic exercise

brick by brick

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.

Health 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.

Wear relaxed and casual clothes when exercising, which is convenient when exercising. So what should I wear when I exercise? Is it okay to wear a thong for exercise? How can I run well? Now let me tell you!

Many people like to wear thongs when exercising for convenience. Is this good or not?

Bacteria are easy to invade.

G-strings make many women love and hate each other. Long-term wearing may cause gynecological diseases, but it is sexy and beautiful to wear. Not to mention short skirts and tight hot pants in summer, they need to be matched with thongs to be seamless. Even in winter, no one wants to wear "grandma's" ancient underwear.

You can't wear thongs all the time. Do you know when? Do you often wear thongs?

However, sometimes thongs must not be worn, such as menstruation. The fabric of thong is very small, which is easy to expose vulva, thus increasing the chance of bacterial infection; It is also easy to cause excessive local pressure, increase friction with private skin, and cause skin damage and infection; In addition, thongs are mostly airtight materials, which are more harmful to private parts. During menstruation, you need to take care of your private parts, so don't wear thongs.

If you still have hemorrhoids, wearing a thong for exercise will cause the blood vessel wall to swell, causing severe pain or itching in the anus.

When you are exercising, the thong will produce great friction, which will do great harm to the skin of private parts and bring bacteria and discomfort.

Wearing thongs for exercise will also increase the chances of bacterial invasion.

Exercise makes you sweat more, and the increased water is difficult to volatilize, which provides a perfect warm and humid environment for the growth of bacteria. More unfortunately, thongs are often made of air-tight fabrics such as spandex, which will make you fall into the trap of "humidity" and increase the possibility of other problems, such as yeast infection.

For the health of private parts, it is more appropriate to wear a pair of cotton underwear that can completely wrap the buttocks during exercise, preferably with built-in water absorption function. Prepare an extra pair of underwear in the fitness bag and change it in time after exercise.

Besides, thongs can't be worn for long. Wear thongs, not tights. It's best to change cotton and loose underwear when you go home at night to avoid skin congestion, redness and ulceration caused by tight thong and wearing it for too long, so as not to cause inflammation and gynecological diseases.

If you find itching, pain and other discomfort in private parts, and abnormal leucorrhea, you should be careful of vaginal inflammation such as mold infection and trichomonas infection and find you. At this time, you should seek medical attention in time, avoid taking medicine casually, and don't feel that you will pass without paying attention.

Adjust the mentality, running and fitness is easier.

Running should not feel uncomfortable. When the adaptability of the body is improved, the jogging distance can be extended, which will have obvious effects on weight normalization and health.

People who often do aerobics should pay attention to their feet and often trim their toenails. Exercise sweats a lot in hot days, and it is easy to breed bacteria when sweat stays on your toes.

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.

Women need to pay attention

(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.

Functional advantages of aerobic exercise

The purpose of aerobic exercise training is to increase vital capacity, promote the oxygen metabolism function of red blood cells in the body, improve the physical endurance of trainers in an all-round way 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.

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.

Conclusion: Through the above introduction, I think everyone knows what aerobics is all about. We all know its preventive measures and benefits. Do you also want to try aerobics? I hope my introduction will be helpful to everyone's fitness career.

Aerobic gymnastics knowledge 2 1, bridge

This action can open your whole chest and shoulders, because the chest is raised close to your chin, so this action can massage your thyroid (thyroid hormone can regulate your metabolism).

Exercise: Lie on your back, knees bent, feet apart, and flat on the ground with hip width. ? Touch down with your fingertips to see if you can touch the heel. If not, move the heel close to your body. Then press your weight on your legs and lift your hips. Keep your thighs parallel, put your arms under your body, and try to buckle your hands together (it doesn't matter if you can't do it the first time). Keep your shoulders flat and keep your posture for 45 seconds-1 min. Relax and slowly return to the ground. Repeat twice.

2. Locust type

Locusts can strengthen the muscles of legs and waist, open your chest and lengthen your spine at the same time. Like all backbends, it can strengthen your strength and improve your metabolism.

Practice: Lie on the ground, stick your abdomen to the ground, put your hands on your sides, palms up. Lift your head, upper body, arms and legs off the ground. ? Keep your arms and legs flexible and look forward or slightly down. Stop for 45 seconds, then relax on the ground and turn your head to one side. Repeat 3 times.

3. Bow style

Like the locust pose, the bow pose is also a backward bend, which helps to improve strength, maintain metabolism and burn fat strongly. At the same time, the bow can stretch your body and strengthen your back muscles.

Exercise: Lie face down on the ground, hands at your sides, palms up. Bend your knees until you grasp your ankles (don't grasp the soles of your feet). ? Legs apart, hip width, heels off the body, Latin chest off the ground. Pay attention to the downward movement of the scapula (don't shrug), keep the posture for 30-45 seconds, then relax, turn your head to one side and relax all over, and repeat for more than 2 times.

4. Eagle style

Eagle style can not only strengthen leg muscles and thin legs, but also promote body circulation and help digestion.

Practice: stand, knees slightly bent, lower. Lift the left leg around the right thigh, and press the ankle of the left calf against the right calf. ? Lower your hips and back as if you were sitting in a chair. Elbow and wrist cross your arms on your chest for 45 seconds-1 minute, relax, shake your limbs and repeat on different sides.

5, chair twist type

This kind of yoga not only promotes metabolism by using the muscles of the whole body, but also helps to awaken the internal organs and digestive system by twisting posture.

Exercise: Stand with your legs together, bend your knees slowly and sink your hips until you feel like you are sitting in a chair. ? Put your hands together on your chest. Rotate the spine so that the right elbow rests on the outside of the left knee. Try to hold your chest out for 30-45 seconds, and then repeat on the other side.