The cloud happy dance step fitness exercise twelfth set of video

Fitness generally have outdoor fitness and gym fitness two ways, then you know happy dance step fitness exercise How to do? The following is my hand-picked cloud child fitness gymnastics twelfth set of teaching video, I hope to help you.

1. Expansion of the chest

Method: upright, hands behind the back of the interlocking grip, the two shoulders clamped down, the arm with the chest to lift up, the higher the better. Inhale as much oxygen as possible through your nose when you lift your arms up, and exhale when you lower them down.

Role: can help you say goodbye to white-collar natural enemy? Mouse hands and back strain. The unexpected bonus is that you no longer hunch over when you walk and your chest expands.

2. Sedation Alternate Breathing Method

Method: Sit up straight, put your right thumb on the right nostril, index and middle fingers on the bridge of the nose, and ring finger on the left nostril. 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.

Effect: Can immediately calm the emotions and keep a clear mind.

Suitable for: when you can not meditate on the problem or before making a major decision.

The precautions of aerobics

1. Do not jump more than 1 hour

When jumping aerobics, the practitioner must be based on their own physical fitness and ability to control the speed of exercise movements, strength, repetition times, number of groups, gap time and so on. After a group of fast-paced action, to do a soothing finishing movement to regulate the heartbeat and breathing. First-time practitioners, people without exercise experience, people with chronic diseases and people over middle age should sweat a little, feel slightly fatigued, and have a heart rate of about 130 beats per minute after each workout, and the total practice time should not be more than 1 hour. With the improvement of the level of exercise, physical fitness, exercise intensity and the total amount of exercise can be increased appropriately, the maximum heart rate of not more than 150 times / min.

2. Jumping gymnastics to maintain a happy mood

Jump aerobics, should choose the appropriate aerobics clothing, sports shoes. Before the exercise should do a good job in all parts of the body joints, ligaments, muscles of the preparatory activities, so that it adapts to the drill. Pay attention to the bouncing of the knee joints during training, breathe evenly and do not hold your breath. Maintain a pleasant mood, mental concentration, correct posture, accurate movement essentials, in order to ensure the quality of practice and exercise effect. Thirst can be supplemented with water in moderation, using a small amount of the principle of multiple times. At the end of the exercise to do finishing activities, so that all parts of the body gradually into a quiet state, and then rest for at least 20 minutes before you can take a bath and eat. Chronic patients should exercise under the guidance of a doctor.

3. The rhythm is too fast and easy to exercise overload

Aerobics can be divided into ? Competitive aerobics? and? fitness aerobics. Fitness aerobics for fitness purposes, more suitable for the public. Competitive aerobics is physically demanding and not suitable for the general public. There are also many styles of fitness aerobics: general aerobics, jazz aerobics, step aerobics, combat aerobics, yoga aerobics and so on.

In general, aerobics is a continuous, regular, fitness and mental fitness for the purpose of exercise. Aerobics with a moderate rhythm is more refreshing, pleasurable, and sharpens the brain's response.

But jumping aerobics must master the rhythm, should not be too fast. Fast-paced aerobics not only can not play a role in exercise, but also easy to let the exercise overload. Scientific research has proved that overloaded exercise is not only very easy to make people fatigue, but also reduce the body's immune function, is not good for the body.

So, in the women's fashion fitness movement, fitness exercise although it can bring you good results, but the degree of fitness should be grasped, and at the same time need to pay attention to fitness exercise in some matters of attention to the problem, to create a good life belonging to you, fashion fitness precautions can not be missing Oh!

First, enhance the health and beauty function ? Health? That is, normal physiological function, no pathological changes and pathological appearances. But with the development of the economy and social progress, modern health is not only the physiological sense of ? Health? But with economic development and social progress, modern health is not only in the physical sense, but also in the psychological and behavioral sense. Healthy beauty? Healthy beauty? is a positive concept of health and modern consciousness, some research shows that? Health and beauty is the state in which the organism most effectively exerts its functions. A person with Healthy beauty? In addition to a good sense of self, can easily cope with daily work and life, there is plenty of energy to participate in a variety of social, recreational and leisure activities, but also to spontaneously deal with unexpected stress. A person with Health and beauty? The physical qualities a person should have are good cardiorespiratory endurance, muscular strength, balance, agility, flexibility and coordination. The development of cardiorespiratory endurance enables the heart and circulatory system to function effectively, transporting nutrients, oxygen and biologically active substances needed by the body to the muscles and organs, and carrying away metabolic products, playing an important role in the life activities of the organism. The development of muscle strength not only shapes a strong body, but also has a strong mobility, slowing down the degradation and aging process of muscles and attached tissues, and making the body movement sensitive, flexible and energetic. Aerobics as an aerobic exercise, its fitness effect has basically reached **** knowledge. Some studies believe that aerobic exercise can develop the human body's cardiorespiratory function, and aerobics not only has the effect of aerobic exercise, and both the development of flexibility and sensitivity of the role of the body. It can be said that aerobics is the development of the body's overall quality of the more ideal sports.

Second, the shape of the body beauty function ? Physical shape? Divided into posture and body shape. Posture that is, from our usual every move to show the behavior habits, by the influence of acquired factors. Body shape is the appearance of our body, although physical exercise can improve the appearance of the body shape, but relatively speaking, genetic factors play a decisive role. Good body posture is an important factor in the formation of a person's temperament and demeanor. Aerobics exercise movement requirements and body posture requirements and our daily life state requirements are basically the same, therefore, through long-term aerobics practice can improve the poor physical state, the formation of beautiful posture, so as to show a good temperament and cultivation in daily life, giving a person vibrant, healthy and upward feeling. Aerobics exercise can also shape the body shape. Through aerobics exercises, especially strength exercises, can make the bones thick, muscle circumference increase, so as to make up for the congenital defects of the body shape, so that people become well-proportioned and healthy. Secondly, aerobics exercises can also eliminate excess fat in the body and body surface, maintain the balance of absorption and consumption of the human body, reduce body weight, and maintain a healthy body shape.