When practicing aerobics, it is necessary to do it step by step, and the time should not be too long. The appropriate time is 10 minutes, and the way of walking is adopted, so that the body and lower limbs have enough time to adapt. The following are the essentials and precautions I share with you. Welcome to read and browse.
The action of aerobics
1, inverse 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 until the arm and back are sore.
Sports purpose:
For the back of the arm, help eliminate it? Butterfly sleeve? .
2. Superman jumps.
Action essentials:
Stand and squat naturally, push your left leg to the ground, keep your upper body stable, and push your left hand and right leg to the ground at the same time to drive your body up; Alternate left and right, pay attention to the landing buffer.
Action intensity:
Do it eight times left and right.
Sports purpose:
Enhance the strength and firmness of the legs.
3. Flat elbow support.
Action essentials:
Hands support, elbow lift heel; Adjust your body to a flat posture; According to personal ability, until the body will not be stable, resume rest.
Action intensity:
1 time.
Sports purpose:
Improving the compactness of the whole body is helpful to compact and shape.
4. 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.
Sports purpose:
Train the lower body and modify the inner and outer lines of thighs.
5. Flat elbow support.
Action essentials:
Hands support, elbow lift heel; Adjust your body to a flat posture; According to personal ability, until the body will not be stable, resume rest.
Action intensity:
1 time.
Sports purpose:
Improving the compactness of the whole body helps to tighten the shape.
Matters needing attention in aerobic exercise.
1. Step-by-step exercise should not be done for too long at the beginning, but 10 minutes is appropriate. We should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise. Don't force it.
2. Women should pay special attention to wearing bras when exercising, and it is best to have strong support; Exercise during menstruation, not too much exercise; Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have received basic aerobic training need to consult a doctor before deciding whether to continue aerobic training during pregnancy.
3. Pay attention to changing sweaty clothes in time after aerobics to avoid catching a cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. In addition, people who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toe inflamed.
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