The advantage of this set of aerobics is that it contains a lot of exercise, which can burn calories, strengthen the heart, prevent osteoporosis, make you have a beautiful posture, and at the same time increase the flexibility of your body, which can effectively reduce muscle pain and prevent falls and injuries. Since there are so many benefits, MM who loves beauty should act quickly!
Power movement
Strength training is to exercise muscles and achieve the effect of strong muscles and slim figure. At the same time, doing this kind of exercise can also increase bone density and delay the time for women to start osteoporosis from middle age. Strength exercise can also play a role in strengthening the body and promoting metabolism. Experiments show that people who often do strength exercises consume three times more calories than those who don't.
An effective way to exercise muscle strength is to use your own weight to exercise multiple groups of muscles at one time. Do exercises twice a week (once every other day, not for two consecutive days), and then gradually increase the number of exercises. Note that there should be a rest time of 15 seconds between each group of movements.
deep squat
Effect: Tighten thigh and hip muscles.
Methods: Stand with your back against the wall, with your legs shoulder-width apart and your toes forward. Hands akimbo, abdomen in and chest out, the body slowly slides down the wall until the thigh is parallel to the ground and the thigh is vertical to the calf for 30 seconds. Then, slowly move up along the wall until your legs stand straight (note: keep your legs apart and your feet close to the ground during the whole process). If you can easily complete two sets of movements in succession, consider holding a dumbbell in each hand to increase the intensity of exercise.
B brace
Effect: Tighten the chest, shoulders and triceps.
Methods: Stand in front of the table with your feet crossed and keep a certain distance (about one meter) from the table. Hold the table with both hands, tuck in your abdomen and chest, and press forward as far as possible, just like doing push-ups. Repeat 8 to 15 times.
Leg lift
Effect: Tighten the muscles of the upper body and buttocks.
Methods: Spread a blanket on the ground, kneel on the ground, put your hands on the ground, straighten your arms, and make your back parallel to the ground, so as to make body form look like a table. Lift your left leg to hip height, then lift your right arm to shoulder height for 5 seconds. Then, return to the original posture, change your right leg and left arm, and do it again. Repeat 3 to 6 times.
Twist your waist.
Effect: Tighten waist and back muscles.
Methods: Sit with your legs flat on the ground, with your legs stretched forward as far as possible, knees slightly bent and toes up. Bend the right leg, and the sole of the foot is close to the inner side of the left thigh; Hold your chest out, look forward, put your hands on your head and twist your waist to the left, try to make your left elbow close to your left hip, and then return to your original position. Repeat 10 times. Then, switch to the other side and repeat 10 times.
Abdominal rhytidectomy
Effect: Tighten upper body and abdominal muscles.
Methods: Lie on the ground with knees bent, feet close to the ground, arms holding chest. Exhale forcefully, and at the same time, lift your shoulders up slowly, about 30 degrees, with your back always close to the ground. In order to avoid neck fatigue, you can try to keep your chin close to your chest. Repeat 15 to 20 times.
Mental construction exercise
Cardiotonic exercise has many benefits, such as speeding up the heart rate, lowering cholesterol, fat content and blood pressure, and also strengthening bones and muscles. Doing more heart-building exercises can make you full of energy, confidence and laughter. Remember: the heart is a muscle. Therefore, in order to keep your heart healthy, you should do more aerobic exercise, such as walking, cycling, climbing stairs, swimming and skipping rope. Of course, you'd better choose your favorite exercise style (you can mix training) so as not to feel bored. As for those depressing rainy days, you can choose to step on any step at home, which will also make your heart beat faster.
So, what is the exercise standard of heart-building exercise? There is a very simple test method: voice test. In other words, when you can say short sentences while exercising, it is the most suitable exercise intensity. If you can sing while exercising, you haven't exercised enough. But if you can't even speak, it means that you exercise too much.
You can try to exercise for 20 to 45 minutes three to five days a week. Remember to walk, jump or jump for 5 minutes before each exercise to warm up, and do more than 5 minutes after exercise to make yourself transition to a calm state.
Flexibility exercise
The importance of flexible exercise is easily overlooked. In fact, flexibility is the basis of bodybuilding, just as vitamins are the basis of nutrition. Without flexibility, your back, neck, hips and knees will become stiff over time, which limits your range of activities and makes you have to face the troubles in life: complicated affairs, the danger of injury and sleepless nights caused by physical pain; What's more, it may lead to mental depression.
To make your body have good flexibility, remember to stretch your body after every exercise, and at the same time develop a good habit of exercising after work, which can help you eliminate fatigue and soreness.
Let's do two flexible exercises together:
Arm stretching exercise
Effect: Relax shoulders and triceps.
Method: Sit in a chair with your back close to the backrest. Buckle your right shoulder with your left hand and hold your left elbow with the back of your right hand; Keep your upper body still and pull your left arm back as far as possible until your shoulders feel tight. Hold for 20 to 30 seconds. Repeat on the other side.
Thigh stretching exercise
Effect: Relax hamstrings, thighs and back.
Method: Sit on the edge of a sturdy chair with hands akimbo. The left leg knee is perpendicular to the ground; Straighten your right leg forward as far as possible with your toes up. Then, lift your hips, straighten your waist and press forward, try to keep your abdomen close to your left knee, hold for 20 to 30 seconds, and then relax. Repeat on the other side.