Video teaching of zombie practice
Let's start with this action.
Next, I officially entered the action explanation of zombie gymnastics. Start at the speed you are used to, and focus on the basic posture of abdominal force. Imagine yourself as a zombie without thinking, completely relax the strength of your hands, stand in this position and let your arms swing naturally with your body. After getting used to it, gradually lengthen the stepping time, or accelerate to a speed similar to jogging, in order to achieve more significant sports effects.
Novice zombie on the road, primary 1 still for 30 seconds.
After standing in the basic posture, take small steps in the same place. If you think 30 seconds is difficult, you can start with 15 seconds, and then slowly extend it to 1 minute after getting used to it.
Press the abdomen hard.
Relax your hands, don't use force, and swing naturally.
Try not to lift your heels to the ground and stand on tiptoe.
Don't lift your knees too high.
2 rest 15 second
Swing your hands greatly, keep your feet in place and adjust your breathing rhythm.
Relax your hand and swing more.
Slow down, naturally lift your knees and step.
It doesn't matter if the heel touches the ground at this time.
Stand still for 30 seconds.
Go back to the step action of action 1 and shake hands with it will be more effective.
1? 3 Repeat the action 3 times.
Three times is 1 set, and doing three sets of movements every day is the ideal state, but you still have to measure your own situation and don't force it.
The action time is for reference only and should be adjusted according to your physical condition. ※.
Ideal zombie × intermediate key points:
After getting used to marking time in the initial stage, you can add upper body movements to gradually speed up the pace of marking time. If you can reach the speed of jogging, the effect will be more significant. Although this movement can move to the whole upper body, the most important key is the shaking of the hand. But don't swing your arms deliberately, but let your hands swing naturally with your shoulders swinging back and forth. Practice slowly and aim at grasping this feeling first!
1 jog in place for 30 seconds
Slowly speed up the pace of marking time and gradually reach the ideal jogging speed.
Hands are completely relaxed, not hard, naturally swaying and shaking.
Hold your abdomen tightly and imagine that you are supporting your upper body with your abdomen.
Try not to lift your heels to the ground and stand on tiptoe.
2 rest 15 second
Stop the foot movement, swing the shoulders back and forth greatly, and swing the arms to do the "wave drum movement" of the upper body.
Swing back and forth naturally.
Shake hands naturally, not hard.
Stop the foot movement, and your feet will naturally come together.
3 Jog in place for 30 seconds.
Go jogging again.
1? 3 Repeat the action 3 times.
After getting familiar with it, gradually lengthen the time of each action. Three times is 1 set, and three sets are made every day.
The action time is for reference only and should be adjusted according to your physical condition. ※.
Zombie Master × High-level Points
If the elementary and intermediate movements are already very skilled, then we will challenge to a more difficult level! Combine the upper and lower body movements into one, and carry out "jogging in place" and "drum movement" at the same time. Higher-order movements take a long time, so don't be reluctant at first, adjust the exercise time appropriately according to your physical condition, or extend the rest time. Doing 3 groups every day can get the exercise effect equivalent to walking for 30 minutes; Dare to challenge without causing physical burden!
1 jogging in place+drum movement 1 min
The lower body walks at a jogging pace, and the shoulders on both sides of the upper body naturally swing back and forth, doing wave drum movements and shaking to relax the hanging hands.
Take a break for 30 seconds.
Swing your hands greatly, stride and adjust your breathing rhythm.
3 jogging in place+drum movement 1 min
Go back to the original action 1, jogging and shaking the upper and lower bodies at the same time.
1? 3 Repeat the action 3 times.
Three times is 1 set, and three sets are made every day.
The action time is for reference only and should be adjusted according to your physical condition. ※.