About the knowledge of different aerobics, different times are suitable for doing different sports. Exercise can improve the body's resistance, and the effect of losing weight is also very obvious. There are many ways to exercise. Let's take a look at the knowledge about different calisthenics with me.
Different aerobics knowledge 1 chest bodybuilding methods
Traction: take a standing or sitting posture,
Put your arms on the inside of your body, slowly lift them to the sides to reach the height between your head and shoulders, and then slowly lift them forward until your arms are about to touch; Then the arms are separated, recovered and the muscles relaxed. Repeat this for 5-8 times.
Stand backwards: Sit in a chair with your arms on both sides of the chair. Lean back, shift your weight to your arms, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest up, and make your body in a straight line for 5 seconds. Pay attention to natural breathing and keep your arms and body straight.
Chest movement: Kneel and stand, arms droop naturally. Move your upper body backward, sit your hips on your heels and exhale at the same time.
Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then the center of gravity moves forward, the hips are straight, the upper body stands up, and at the same time, the arms and shoulders are bent (palms and fingers are open), and the head is raised. Repeat this action.
Prone movement: Push down, with feet shoulder-width apart. Press your upper body down, bend your arms to your side so that your upper arm is parallel to the ground, then inhale, straighten your elbow, hold your head high, return to your ready posture, and exhale. Try to repeat it several times at a time.
Supine exercise: Lie on your back on the bed or bench, hold dumbbells with both hands, stretch your arms horizontally, straighten your arms by the contraction force of chest muscles, and then relax and recover, repeating 20-30 times per minute.
Exercise in bed: Lie on the bed, stretch your chest out of the bed, then lift your upper body and do "paddling" with your hands alternately. 10- 15 times per minute.
Abdominal bodybuilding
Sit-ups: mainly exercise the upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen.
Lifting legs and abdomen: mainly to develop lower abdominal muscles. Lie on your back, legs straight, as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better.
Bend your knees: focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice.
Touch your toes alternately: lie flat, keep your feet straight and put your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.
Waist twisting: hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can twist l0 turns clockwise and then 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.
Knowledge of different calisthenics. Back exercises
The tense and fast-paced working and living style makes the waist and back of the "hub area" constantly issue "alarms". How to deal with these problems? Come and exercise with me!
1, waist stretching exercise
Hold your hands high, cross your fingers, stand with your feet shoulder width apart, then slowly bend sideways, bend to the limit, stand still for 10 seconds, and then change direction. Repeat 5 times.
Step 2 stretch your back
Natural sitting posture, elbows bent, arms raised horizontally, fists clenched with both hands, fist heart down, chest included, head down. Then, hold your head up, hold your chest out, and do chest expansion exercises. Repeat 10 times.
Knee exercises
Insisting on exercising knee joint function can avoid unnecessary pain caused by knee joint stiffness.
1, naturally sit on the ground, legs straight, hands on the ground. Bend your left leg and pronate, put your knees on the ground, move back, stand still for 20 seconds, and exchange your left and right legs five times.
2. Stand in front of the table, put your hands on the table, lift your hind legs, stand still for 5 seconds, slowly put them down, and exchange your legs for 5 times.
3. Hold the chair back with your left hand, and hold the slowly bending left ankle with your right hand. After resting for 5 seconds, stretch as much as possible, recover your posture, and change your legs five times each.
Leg exercise
At this time, when the flowers are gorgeous, fashionable girls can't wait to put on their dresses. Slender legs are the finishing touch of beautiful clothes!
1. Stand in a natural posture with your hands akimbo, lift your left leg after bending, and squat down your right leg at the same time. After standing still for 2 seconds, the posture will recover. Hand in the replacement leg and repeat 4 times.
2. Put your hands on your hips, lift your right leg perpendicular to your upper body, and pay attention to keep your toes straight for 5 seconds. After the replacement leg is handed over for 5 times, it stands naturally.
3. Stand in a standing position, with your left arm extending forward parallel to the ground, kicking your right leg as far as possible, and stretching your right arm forward for 3 seconds. Stand naturally after changing your feet for 5 times.
Detumescence massage exercise
Insufficient sleep, excessive mental stress, physical fatigue, etc. Sometimes, it will cause edema of the body, which will naturally subside after a few days. But in the waiting, time passes slowly, so try the swelling and massage exercise, which can make you love beauty and greatly reduce your troubles!
1, aromatic bubble bath
Soaking in the body is one of the most effective ways to prevent edema, because the blood vessels in the body dilate, which will accelerate the blood flow, and the water around the blood vessels will not stay easily and will not cause edema. The soaking temperature is 30 degrees Celsius, and it is appropriate to soak for half an hour.
Step 2 lift your feet
The foot is farthest from the heart, so sometimes it will cause poor blood flow in the peripheral blood vessels. Therefore, when resting, it is best to raise your feet as much as possible, which can promote the blood from your feet to return to your heart.
3. Heel impact
Sit naturally, grab both sides of the chair with both hands, massage your right foot with your left heel first, then hit the soles of your feet and slowly exert your strength. Need to be reminded that the feet should be vacated and the feet should be exchanged, repeating 30 times.
Step 4 massage your feet
Sit in a plate, put your right foot on your left leg, grab it with both hands, pat it, and rub your toes and soles. The strength is from light to heavy, and the foot change is repeated alternately 15 times.
Step 5 turn your ankle
Sit naturally, put your right foot on your left leg and gently rotate your right ankle for 5 minutes. Then, change your feet and repeat.