First, the lateral lunge
Action essentials:
Step out one foot to one side and extend the other hand to the toe. Stand up and press your heels, thighs and hips at the same time to restore your body.
Action intensity:
After eight times on one side, repeat the exercise on the other side. Objective: To train the lower body and modify the inner and outer thigh lines.
Second, sumo squat
Action essentials:
First, stand with your legs apart, squat down on your hips, then point your arms forward too high, and finally get up and use your hips and legs to exert strength, while your hands are restored to your sides.
Action intensity:
Repeated squats for 8~ 16 times Objective: To shape the buttocks, tighten the inside of the legs, and exercise the shoulders and arms.
Third, support your knees.
Action essentials:
Support your hands forward, lean your body and put your weight on your shoulders; One leg is in the direction of hands, and the knee is maintained in the middle of the arm; The legs alternate back and forth, and the body posture is always stable.
Action intensity:
Objective: To make the lower limbs more flexible, tighten the waist and abdomen, and improve the stability of the shoulders.
Fourth, reverse arm flexion and extension
Action essentials:
Stand back-to-back, and support your hands back below hip height; Bend your knees and elbows, press your hips down, clamp your arms back as far as possible, and keep your upper body posture unchanged; Push your arm hard and recover your body.
Action intensity:
Repeat the action on the back of your arm. Objective: To help eliminate the "butterfly sleeve" on the back of the arm.
Five, after crossing the left and right jump action essentials:
After standing naturally, jump to the right; The hips are pressed down, the left leg is raised and placed behind the right leg, and the arms and upper body naturally swing; Jump your left leg to the left.
Action intensity:
Objective: to improve the flexibility and stability of the body, focus on shaping the lines of buttocks and legs, and improve the cardiopulmonary function.
Six, side one-handed balance type
Action essentials:
Feet on the ground, supported by one arm, the body is diagonal; Until the body is unstable and the other side repeats.
Action intensity:
65,438+0 Exercise Left and Right Purpose: Shape waistline, improve sense of balance, strengthen arm strength and stabilize shoulders.
Balance the extension of the opposite hand and foot.
Action essentials:
Stand on one leg and lean forward to support the height of the steps; Slowly lift one leg, and the symmetrical other hand is also lifted; Keep your hands and legs extended, raise them behind your hips and tighten them for a few seconds.
Action intensity:
After eight times on one side, repeat the exercise on the other side. Objective: To improve the balance and coordination and shape the whole back curve.
Postpartum aerobic exercise
Tighten abdominal muscles.
Stand up straight, bend your knees, bend over, keep your torso parallel to the ground, put your hands on your knees and face forward. Inhale and exhale while tightening the abdominal muscles. Remember: hold your breath and tighten your abdominal muscles until you need to breathe. 1 group was repeated for 3 times, making 3~5 groups;
Pedaling exercise.
Lie on your back with your hands under your arms and your head and shoulders slightly off the ground. Tighten the abdominal muscles and press your legs hard in turn. Remember: repeat 12 times as 1 group, and do 3~5 groups;
Stretch your legs together.
Lie on your back with your hands under your arms and your head and shoulders slightly off the ground. Put your legs together, bend your knees, lift your calves off the ground and stop for a while. Then, push down and straighten as far as possible without your legs touching the ground. Remember: repeat 12 times as 1 group, and do 3~5 groups;
Torsional movement of trunk.
Lie on your back, put your head in your hands, straighten your left foot, slightly off the ground, bend your right leg, lift it, touch your left elbow with your right knee, and turn your head to the right. Tighten the abdominal muscles, bend your knees with your left leg, lift it up, get close to your right leg, then straighten your right leg, keep your left leg bent, twist your body, and repeat the above actions in the opposite direction. Remember: repeat 12 times as 1 group, and do 2~3 groups;
Alternate leg movements.
Lie on your back, put your hands under your hips, lift your legs up, point your feet to the roof, bend your knees slightly, and cross your calves. Tighten your abdominal muscles, slowly lower your legs, keep your back straight, gently kick your legs alternately up and down, and lift your head and shoulders off the ground. Remember: do 1~2 groups every five minutes;
Mandibular lifting movement.
Lie on your back, put your hands close to the ground, bend your knees slightly and follow your feet. Tighten the abdomen and press the jaw toward the chest, then lift it, and then lift it against the chest. Remember: 1 group is repeated 20 times, making 1~2 groups.
Four benefits of practicing aerobics
1, aerobics has a good effect from the point of view of affecting human health, especially for controlling weight and losing weight, improving body shape, improving coordination and rhythm.
2. Aerobic exercise can improve the regulating function of abdominal visceral activity, increase gastrointestinal peristalsis and blood circulation, and reduce complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness. Constantly make your heart beat faster, that is, raise your heart rate and exercise your heart, which is why aerobic exercise is called cardiovascular exercise in the United States. In addition, aerobic exercise is also one of the important means to consume energy and excess fat in the body.
3. The most basic function of exercise is to change body shape. Aerobics can make any part of the body, as long as there is muscle tissue, effectively change the shape, it can be increased or decreased, so as to achieve the effect of beautiful figure, and this process can be controlled, that is, it is often said to lose weight and shape.
4, often do aerobic exercise, feel sharp vision and hearing, improve the comprehensive analysis ability of the nervous system, speed up the conduction speed of nerve fibers, increase flexibility, and improve the memory information of the human brain.