Lonely and stressful.
Recommended items: spinning, taekwondo
Highlight: Spinning is still the hottest indoor fitness program at present. It allows you to carry out rhythmic heavy-load exercise with explosive music, gorgeous lighting, coach's password and the encouragement and drive of participating partners, so that your heart and lung functions and muscles in many parts can be fully exerted. Spinning is carried out in a collective atmosphere, bidding farewell to the shortcomings of loneliness, boredom and fatigue. At the same time, with the rhythmic change of posture of music, driving skills are becoming more and more in place. The upper limb movements in Taekwondo mainly refer to the movement characteristics of boxing, while the leg movements are based on the leg movements of Taekwondo. Compared with traditional aerobics, it emphasizes the acceleration process of movements, which can effectively promote the growth of body flexibility and muscle strength, as well as the agility and flexibility of the body, as well as the practical function of self-defense and fitness. A completely rhythmic fight consumes a lot of calories. A person weighing 60 kilograms can consume 600 calories in an hour, which is twice as much as aerobic exercise. Rhythmic fighting can make the bodybuilder's side waist, abdomen, thighs, arms and shoulders lose weight and achieve the purpose of slimming. Punching and shouting are also good ways to vent their emotions and relieve stress.
Coach's suggestion: Before doing rotation training, you should fully exercise your knees and be sure to know whether your physical strength is suitable for the intensity of training. Pay attention to the reasonable arrangement of physical strength during training, and don't be reluctant to feel unwell. When doing Taekwondo, you should adjust your steps in time, pay attention to the coordination and flexibility of your body, and pay special attention to avoid dislocation due to excessive movements when dodging or slamming.
Calm; calm
Recommended project: Pilates
Highlight: Two relatively static fitness programs. Breathing and stretching can adjust people's mood and relieve the tension and pressure brought by modern people's fast-paced life. Physiologically, yoga can promote the normal functions of the autonomic nervous system and endocrine system. From a psychological point of view, yoga can calm the mind, correct mental anxiety and emotional disorder, and ensure a sound spirit and positive vitality. Yoga can also help people to eliminate stress and fatigue, adjust the problems of cervical vertebrae and spine, regulate blood lipids and improve energy; Promote children's bones, help adjust the correct sitting and standing posture, cultivate children's concentration ability, stretch children's body, and give soft internal organs a promoting function. Pilates moves slowly and clearly, organically combining breathing, meditation, flexibility, balance and gentle and orderly rhythm, at the same time, making the core parts of your body available, enhancing muscle strength without increasing muscle volume, and shaping a balanced body for you.
Coach's suggestion: Yoga emphasizes a kind of spiritual exercise, so you must not pursue perfection in practice. It is recommended to go barefoot, take off accessories, and turn off cell phones and pagers during training. When practicing Pilates, you should not breathe too fast. Try to keep the same speed as the moving speed. Don't hold your breath for training. Paying attention to exhaling during exercise, inhaling during rest and focusing on breathing can reduce people's sensitivity to muscle aches. If it is convenient, you can practice every day.
Excited
Recommended items: street dance, Latin aerobics.
Highlight: Hip-hop dance with obvious music rhythm is very interesting, and it can also improve coordination and cardiopulmonary function, so that you can constantly absorb new and interesting dance steps during the whole process. Latin aerobics is free and unrestrained, with obvious rhythm. You can feel cheerful South American customs in passionate Latin music, and add dance elements to aerobics to make your fat burn at the same time. When you are in a good mood, it is really appropriate to practice these two projects!
Coach's suggestion: When dancing street dance, you must pay attention to the change of music rhythm, and the movements can be exaggerated. Try to choose hip-hop clothes. Before learning Latin calisthenics, I suggest you listen to some Latin-style music and appreciate Latin customs. In the training process, you need to be fully involved, twist your hips and waist with the music, and pay attention to adjusting your breathing. It is recommended to choose sports shoes with soft soles.
dark
Recommended items: boxing and bodybuilding training (aerobic and anaerobic muscle function training)
Highlight: Do you have the urge to hit someone when you are particularly depressed? Of course, it is impossible to find a living person as a target. Why don't you try boxing? If you want to hit a sandbag, you can not only completely vent your anger and dissatisfaction, but also exercise your upper limb muscles. Body-building training pays attention to fitness itself by constantly changing the training rhythm and accessories (balance board, dumbbell, tension rope, fitness ball, etc.). ), so that the training effect can be reflected. The purpose of body-building training is to make people stronger and keep their muscles slim and beautiful, which is especially suitable for modern people who need strong physique and graceful posture.
Coach's suggestion: Before boxing training, you should do proper warm-up, be sure to move your wrists and shoulders, and use moderate force when punching. Don't use too much force, otherwise you will hurt yourself. Coupled with the depressed mood, it is a very uneconomical thing! happy
Recommended items: adult ballet, water aerobics.
Highlight: The adult ballet body-building class is based on the basic movements of ballet, starting from leg press. Leg press not only dances beautifully, but also relieves muscle fatigue and shapes muscle lines. Because kicking is an intense exercise, it also has the effect of improving strength and losing weight. By mastering several characteristics of ballet, such as opening, stretching and straightness. It can make all parts of the body develop in a balanced way and have a beautiful and straight posture. At the same time, with beautiful music accompaniment, it can improve the sense of music and cultivate sentiment, and finally achieve the perfect combination of dance and music. Water aerobics integrates synchronized swimming, dancing, aerobic exercise, body shaping and swimming training, including coordinated dancing on land, swimming pool mat exercise, underwater aerobic exercise, underwater body shaping, swimming training and water stretching. Twenty minutes is equivalent to the consumption of one hour of land movement; Because of buoyancy on water, the impact of land movement on joints can be reduced, making joints not easy to be injured and deformed; Under the action of "flexible load" of water rubbing against the body, it can also reduce aging and make the skin smooth and elastic; Make full use of the characteristics of water resistance, buoyancy, heat transfer and water flow to make this sport have a fitness effect and make you a "hibiscus" beauty in comfort and pleasure.
The coach suggested that the standing posture of ballet requires shoulders to sink, thus highlighting the beautiful lines of the chest and neck; Require your legs to tighten and your waist to stand upright, so that your posture is tall and dignified. This simple action can not only be beautiful, but also correct the uneven development of your shoulders (one shoulder is high and the other is low), which leads to premature waist aging due to improper exertion. As for the beauty who wants to be a "hibiscus", although the pool with a depth of 1 m to 1.4 m will not drown you, you should also be careful not to choke on the water, so pay attention to the stability of posture and the protection of eyes, ears and nose.