1. Expansion of the chest
Methods: stand upright, hands behind the back of the interlocking hands, shoulders clamped down, arms with the chest to lift up, the higher the better. Inhale as much oxygen as possible through your nose as you lift your arms up, and exhale as you lower them.
2. Sedation Alternate Breathing Method
Method: Sit up straight, put your right thumb on the right side of your nose, your index and middle fingers on the bridge of your nose, and your ring finger on the left side of your nose. Press down on the left nostril and lift your thumb to inhale through the right nostril for 5 seconds. Lower your thumb to press the right nostril and hold your breath for 5 seconds, then release the left nostril and exhale for 5 seconds. Inhale through the left nostril again and exhale through the right nostril.
3. Stretching Neck Forest Pose
Methods: Stand upright, gently tilt your head to the right side, gently place your right ear on your right shoulder, and breathe evenly and y through your nose; after one minute, practice on the other side. Relax, even breathing, with meditation, the intention of the picture from the monotonous office in front of you to switch to the green trees and breezy lakeside, imagine that you are the head of the wreath, bathing in the sea breeze of the goddess, the effect is naturally better.
4. Waist and abdomen diet
Methods: Stand upright, legs about 1 meter apart, toes forward. Deep breath, slowly raise the left hand above the head, exhale, the body slowly tilted to the right side, the right hand on the side of the right leg, normal breathing, keep the action 5-10 seconds. Take a deep breath, slowly reset your body, exhale, lower your arm and relax. Exchange the right arm to do the same movement.
Expanded
Note:
1, regulate the breathing
Dancing aerobics can make every cell of the whole person active, and correct breathing can accelerate the metabolism, which helps to lose weight and slimming purposes. Therefore, it is necessary to follow the instructions of the coach to adjust the breathing in order to continue to jump aerobics. This is a key to aerobics.
2, do a good job of preparatory activities
Adequate preparatory activities can make the joints, ligaments, muscle temperature, increase body flexibility, increase the degree of excitement of the nervous system and the level of cardiovascular activity, so as to prevent the occurrence of sports injuries.
3, skillfully control the time of jumping exercise
It is not the longer you jump the better the effect. Especially just started into the jump aerobics friends, should be based on their own actual physical condition to choose the right time. Generally the best time to jump aerobics is in the afternoon. In this hot day, the afternoon sun recedes, the individual's mental vitality begins to get up, jump aerobics is most likely to achieve the effect of weight loss and slimming.
Baidu Encyclopedia - Aerobics