Aerobics is the integration of gymnastics, music, dance in one of the pursuit of human health and beauty of the sports program, therefore, aerobics has a variety of social and cultural functions such as sports, dance, music, aesthetic and other social and cultural functions, is to control the weight of the body weight after the middle age after the rapid fattening of the better fitness program. Here to share some knowledge about aerobics, I hope to help you.
Beginning fitness tutorials recommended
1, Zheng Doyan fitness
Zheng Doyan fitness out of a lot of series, **** the same point is that "simple movements, suitable for novice beginners". The length of each set of basic control in 40min or so. For beginners the coefficient of difficulty is the lowest. You need a fitness mat, a pair of dumbbells (can be replaced by mineral water bottles), yoga ball (optional).
2, pump it up
pump it up than Zheng Doyan series of intensity, combined with rhythmic dance music, 2004-2012 every year out of a fitness exercise, the length of close to 1 hour, is definitely a sound experience. You need a fitness mat.
3, slim in 6
Silm in 6 by Beachbody's famous female coach Debbie Siebers created, which is a relatively low intensity course, Silm in 6 is very suitable for fitness as an introductory course, is a large weight people lose weight of the choice, the whole course is only five videos, the length of the 20 minutes to 1 hour, with a total course program of six weeks. You need a fitness mat, a pair of dumbbells (available instead of mineral water bottles) or elastic bands, recommended elastic bands are easy to carry.
4, insanity 60
insanity 60 Day Total Body Workout (crazy 60 days fitness), is a set in the United States continue to sell hot body shaping fat loss gym, is a famous fitness trainer Shaun T. Insanity **** has 14 episodes, each episode is about 40 minutes or so, in 63 Insanity*** has 14 episodes, each episode is about 40 minutes long, and can be practiced by both men and women without any equipment within the 63-day fitness program.Insanity fitness exercises are mainly done through the interval training method and gradually increase the intensity of the exercise. You'll need a workout mat and a pair of stretchy sneakers.
5, Insanity Max 30
Insanity max 30 is a new product of the famous fitness trainer Shaun T, is the enhanced version of insanity, in Max, the amplitude of the action becomes smaller, but the frequency of the action is enhanced, just 30 minutes short of greatly increase the cardiorespiratory consumption. Fast, precise, and powerful is my understanding of the max. You need a pair of internally stable, shock-absorbing, non-slip sneakers, a glass of water, a towel, and a high-density gym mat, and that's all you need.
6. p90x
P90X is for those who are already fit and want to further strengthen their body in general. That said, people who want to lose weight quickly don't get the results they want from this fitness program. It's still more cardio, controlled eating, and burning more calories than you take in each day that is recognized as an effective way to lose weight.
7, t25
T25-Focus is the work of the famous fitness trainer Shaun T, a short and efficient cycle training, 14 weeks time, 3 intensity level class schedule, covering aerobic, strength, cardio, HIIT, stretching? Each day's training is different, 5 days a week, just 29 minutes a day, for office workers, students are very suitable. You need a fitness mat, a pair of dumbbells (available instead of mineral water bottles) or elastic bands, recommended elastic bands are easy to carry.
Jumping gym notes
Preparatory activities, adequate preparatory activities can make the joints, ligaments, muscle temperature, increase body flexibility, improve the degree of excitement of the nervous system and the level of cardiovascular activity, so as to prevent the occurrence of sports injuries.
Reasonable arrangement of exercise program exercisers should be based on their own physical arrangement of aerobics exercise time, intensity, number of exercise groups. People with chronic diseases should exercise under the guidance of a doctor, patients with cardiovascular disease should reduce the strenuous exercise, to avoid rapid head rotation and sudden movements, suffering from a severe cold, it is best to stop aerobics exercise.
Exercise two hours after eating generally two hours after eating interval can be aerobics exercise. Because the stomach is full of food after eating, immediate exercise will affect digestion, easy to appear abdominal pain, nausea and other symptoms. And before exercise should eat some easily digestible food, after exercise should rest 30 minutes before eating.
Exercise on an empty stomach is not desirable if you exercise on an empty stomach for a long period of time, it will lead to a sharp drop in body weight, damage to the function of the organs, and produce diseases that affect your health.