One, side lunge
The essentials of the action:
Single foot to one side step out, the opposite side of the hand to the direction of the toes stretch. Rise up and restore the body with simultaneous force from the heel, thigh and hip.
Movement Intensity:
Single side 8 times and then switch to the other side to repeat the exercise Exercise Purpose: Train the lower body and trim the inner and outer thigh lines.
Two, sumo squat
The movement essentials:
First separate legs to stand firm, put the hips down squatting, and then too high arms pointing forward, and finally get up, with the hips and legs power, while the hands are restored to the sides of the body.
Movement intensity:
Repeatedly squat 8 to 16 timesExercise purpose: Shape the buttocks, tighten the inner legs, exercise the shoulders and arms.
Three, support knee lift
Movement essentials:
Hands forward support, the body into a slanting board position, the center of gravity on the shoulders; one leg to the hands of the direction of the knee to maintain the middle of the arm; legs back and forth alternately, the body posture is always maintained stable.
Intensity of movement:
8 times each on the left and right Movement purpose: to make the lower limbs more flexible, the waist and abdomen tighter, and improve the stability of the shoulders.
Four, reverse arm flexion
The essentials of the movement:
Stand with your back to the ground, support your hands in reverse below the height of your hips; bend your knees, bend your elbows, press down on your hips, and clench your arms toward the back as far as possible without separating them, while your upper body posture remains unchanged; and push your arms up hard to restore your body.
Movement intensity:
Repeat until the back of the arm is sore and swollen movement purpose: for the back of the arm, to help eliminate "butterfly sleeve".
Fifth, after the cross left and right jump movement essentials:
natural standing, jump to the right; hips down, lift the left leg on the back of the right leg, arms and upper body swing naturally; left leg to the left side of the jump.
Movement Intensity:
8 times each on the left and right Movement Purpose: Improve the flexibility and stability of the body, focus on shaping the buttocks and leg lines, and improve cardiorespiratory function.
Six, side one-handed balance
The movement essentials:
Feet on the ground, one arm support, the body to form a diagonal; until the body will not be able to maintain stability, repeat on the other side.
Movement Intensity:
1 time each on the left and right Movement Purpose: Shape the waist line, improve balance, enhance arm strength, stabilize the shoulders.
Seven, balance the opposite side of the hand and foot stretch
Movement essentials:
Standing on one leg and then lean forward to support the high side of the steps; slowly lift one side of the leg, symmetrical the other side of the hand is also lifted; the hand and the leg to maintain the stretch, lifted to the hips back tighten and exertion, hold for a few seconds.
Movement intensity:
Single side 8 times after the other side to repeat the exercise exercise purpose: to improve balance and coordination, shaping the entire back curve.
Postpartum Aerobics
Abdominal tightening exercise.
Stand upright, bend the knees, bend the waist, torso parallel to the ground, hands on the knees, face forward. Tighten your abs as you breathe in and out. Remember: hold your breath and tighten your abs until you need to breathe. Repeat 3 times for 1 set, do 3~5 sets;
Pedaling.
Lie on your back with your hands under your arms and your head and shoulders slightly off the ground. Tighten your abs and take turns pushing your legs down to do the stirrups. Remember: Repeat 12 times for 1 group, do 3~5 groups;
And leg stretching exercise.
Lie on your back with your hands under your arms and your head and shoulders slightly off the ground. Keep your legs together, bend your knees and lift your calves off the ground, pause for a moment, then push your legs down without touching the ground and straighten them as much as possible. Remember: Repeat 12 times for 1 set, do 3~5 sets;
Torso twisting exercise.
Lying on your back with your hands on your head, straighten your left foot, slightly off the ground, bend your right leg at the knee, lift it upward, touch your left elbow to your right knee, and turn your head to the right side. Tighten your abs, bend your left leg at the knee, lift it upward and bring it together with your right leg, then straighten your right leg, keep your left leg in the bent-knee position, twist your body, and repeat the above movements in the opposite direction. Remember: Repeat 12 times for 1 set, do 2~3 sets;
Alternate leg stepping exercise.
Lying on your back, place your hands under your hips and raise your legs upward, with your feet pointing toward the roof, knees slightly bent and calves crossed. Tighten your abs, lower your legs slowly, keep your back straight, and gently alternate kicking your legs up and down, lifting your head and shoulders off the ground. Remember: five-minute sets, do 1 to 2 sets;
Jaw Raise Exercise.
Lying on your back, hold your head in your hands close to the floor, knees slightly bent, heels on the ground. Tighten your abdominals and press your jaw against your chest, then lift it up, then lift it up against your chest. Remember: Repeat 20 times for 1 set, do 1~2 sets.
Four benefits of practicing aerobics
1, aerobics exercise has a good effect from the point of view of influencing the human body's health, especially for weight control and weight loss and improve body shape and posture, and improve coordination and rhythm has a good effect.
2, calisthenics improves the regulation function of abdominal visceral activity, increased gastrointestinal peristalsis and its blood back to the circle, so that abdominal distension intestinal drums, constipation, varicose veins of the lower extremities, hemorrhoids, drowsiness and other complications are reduced. Continuously make your heart beat faster, that is to say, raise your heart rate, let your heart get exercise, this is in the United States called aerobics cardiovascular exercise, in addition to aerobics is also one of the important means of consuming energy and excess body fat.
3, the most basic role of sports is to change the shape of the body, through aerobics can make any part of the body as long as there are parts of the muscle tissue to increase or decrease and effectively change its shape, to achieve the effect of a beautiful body, and this process is controllable, which is also often referred to as weight loss and shaping effect.
4, often jump aerobics, in the visual, auditory and other sensory acuity, the nervous system's ability to analyze and synthesize the increase in the speed of nerve fiber conduction, increased flexibility, the human brain's memory reserves of information is also improved.