Basic movements of aerobics. After getting up in the morning and washing, your brain is awake. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, scratch the ground with your toes and look down at your eyes.
Second, the head activity: with the head as the nib, use the mind to mobilize the head to write two words? Longevity You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.
Third, chest expansion activities. Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.
Fourth, cross your palms. Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
Fifth, draw a circle by hand. The palms are opposite to each other about 10 cm. Keep this distance, the palm height is equal to the belt, which is equivalent to what Chinese medicine says? Got a pulse? Height, keep the distance between palms unchanged, and then drive the arm to do circular motion with the upper arm. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.
Sixth, lunge chest expansion method. Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then do chest expansion with your arms open and closed. The action should be slow, so that the lung capacity of chest expansion can be increased and the oxygen intake can be increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.
Seven, relax finishing. It takes about a minute. The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.
Breast aerobics 1, standing posture, arms open and upward.
Stand with your feet slightly apart, lift up with open arms, inhale, chest out and abdomen in, and pull your arms back. Fully stretching the pectoral muscles and thymus can prevent sagging breasts.
2, standing posture, chest and abdomen, hands behind your back.
Stand, inhale, chest out and abdomen in, hands behind your back, exhale and stretch your arms. Keep 6 groups breathing naturally. Return to the original position. Go in the opposite direction It can promote blood convergence in the chest cavity, nourish the whole chest cavity and massage the thymus.
3. Stand with arms up and palms closed.
Stand, inhale, raise your arms and close your palms; Exhale, bend your knees and keep breathing naturally for 6 times. Can be repeated 6 times. Correct bad posture, promote blood circulation in chest and relax body and mind.
4. Lie on your back, lift your upper body and support the ground with your hands.
Lie on your back, lift your upper body, hold your hands on the ground, raise your head, open your chest and take a deep breath until your arms are in a straight line. Go back to the original position and repeat it many times. Improve fatigue of chest, shoulders, neck, waist and back, and have breast enhancement effect.
5. Sitting posture, with the back straight and the body twisted to the left.
Sitting posture, back straight, right leg straight, left knee bent, left hand supporting the ground, body twisting to the left. Change the side. Soften the spine and chest muscles and promote blood circulation in the chest.
6. Stand with your arms up and stretch your whole body up.
Stand, feet apart, arms raised, whole body extended upward, and keep breathing naturally for 6 times. Can be repeated 6 times. It can relax the body and mind, promote blood circulation in the chest and prevent sagging breasts.
Matters needing attention in aerobics 0 1, hygiene and health
After aerobic exercise, change sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. 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. Always keep your feet dry. There are blisters on your feet, don't break them.
02, step by step
At the beginning, the amount of exercise should not be too large, the range should be gradual, and the time of each action should not be too long, and it is appropriate to 10 minutes. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it. Remember, haste makes waste.
03, clothing advice
Pants can be tight-fitting and slit, or low-waisted, to highlight the curvy beauty of crotch movements. It is best to choose a loose and sweaty T-shirt for tops and a soft bottom for shoes.
04, women should pay attention to the following points
A. wear a bra when doing exercises, and it is better to have strong support.
B. do exercise during menstruation, and don't do too much exercise.
C. women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
05. Do aerobics for no more than 1 hour.