No.65438 Aerobics Simple Self-made Action +0: Chest Enlargement Method
Middle-aged and elderly people need to keep their bodies upright, with their hands behind their backs, their shoulders clamped and drooping, and their arms raised as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it. Can breast enhancement help you say goodbye to white-collar natural enemies? Mouse hand and back strain.
Harvest:
When walking, you don't bend over, and your chest is straighter.
The second type: waist and abdomen tightening method
Stand up straight, legs apart, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, rest your right hand on your hips, breathe normally, and keep this action 5? 10 second. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
Harvest:
It can strengthen your abdominal and waist muscles and relax your back.
Type 3: family bed exercise
Lie on your back in bed, raise your feet, keep your feet 30 degrees with your body, keep your posture 1 min, then bounce your feet up and repeat the exercise 10 times.
Harvest:
Can exercise waist muscles, thin abdomen, improve cervical discomfort symptoms.
The fourth type: squat jump.
Stand at attention with your feet shoulder-width apart, hands behind your ears and elbows open. Bend your knees, then jump up hard and try to jump as high as possible. Gently land, squat, and repeatedly jump for 30 times, and the number can increase with time.
Harvest:
For white-collar workers who often sit for a long time, it can promote blood circulation, improve gastrointestinal function and prevent constipation.
Type 5: supine head-up exercises
Move your body to the bed, lie flat, lean back and stick your head out of the bed. Count to 5 slowly, and at the same time turn around and return to the ready posture. Repeat 3 times, and gradually increase to 10 times.
Health Function of Aerobics Aerobics is an aerobic exercise, which is characterized by low intensity, high density, large or small amount of exercise and easy control. For healthy people, it has a good fitness effect, and for some people with poor physical fitness, it is also a very good exercise means, which can help them slowly adjust their physical fitness and get healthy.
Aerobic exercise is an effective way to exercise. Aerobics, as an aerobic exercise, has all the fitness functions of aerobic exercise, such as comprehensively improving physical fitness, improving cardiopulmonary function and muscle endurance, promoting the coordinated operation of various tissues and organs of the body, and making the human body reach the best functional state. In addition, aerobics is different from other aerobic exercises, it is a relaxed and beautiful exercise, which brings people artistic enjoyment, makes people feel happy, revels in the fun of sports, relieves psychological pressure, promotes the healthy development of body and mind, and thus enhances the effect of fitness.
The benefits of aerobics 1. Strengthen the system and improve health.
Regular aerobic exercise will have a good influence on many organs and systems of the body. Long-term participation in aerobic exercise can make the myocardium thicker, the volume of the heart cavity larger and the elasticity of blood vessels increased, thus improving the function of the heart, making the heartbeat favorable and increasing the cardiac output, thus improving the oxygen supply capacity of the whole body. Aerobic exercise also has a good influence on the function of respiratory system. It can improve the breathing depth, increase the gas exchange capacity of each breath, not only benefit the rest of respiratory muscles, but also improve the functional reserve of respiratory system, thus ensuring to meet the needs of gas exchange during strenuous exercise and improving the technical level. Aerobic exercise can also improve the function of digestive system. Because muscle activity can consume a lot of energy, and aerobics has more all-round hip activity, which stimulates gastrointestinal peristalsis, enhances digestive function, helps to absorb and utilize nutrients, and thus improves the resistance to diseases. Regular aerobic exercise can also improve the flexibility of joints and enhance the elasticity of muscles and collective tissues.
2. Improve body shape and cultivate dignified posture.