The twelfth set of aerobics in the new era of China is broken down into movements as follows:
The twelfth set of aerobics is a set of national fitness exercises in the new era of my country Cao Cao aims to provide a healthy and effective way of exercise for the masses. This set of aerobics is divided into 12 sections. The following is a brief introduction to each section:
1. Head-up stretching: by looking up, looking down and forward, as well as stretching and relaxing the hands. , exercise neck and shoulder muscles.
2. Forward bending and stretching: Exercise the muscles of the back, shoulders, arms and waist by standing, stretching the hands upward, and lowering the head and bending the waist.
3. Three-point stretching: Exercise the shoulder muscles by making fists with both hands outside the shoulders.
4. Clamp your legs and bend left and right: Exercise your waist and leg muscles by standing, holding your hands on the ground, and crossing your legs and bending them.
5. Waist lift: Exercise the waist muscles by placing your hands on the waist and lifting the waist upward.
6. Tighten the abdomen: Exercise the abdominal muscles by spreading your legs and placing your hands on your waist.
7. Leg lift: Exercise the leg muscles by standing, hanging your hands naturally, and alternately raising your legs.
8. Kicking: Exercise the leg muscles by standing, hanging your hands naturally, and kicking alternately.
9. Stepping: Exercise your thigh muscles by standing, putting your hands on your hips, and stepping.
10. Turn: Exercise the oblique abdominal muscles by standing, putting your hands on your hips, and turning your body to one side.
11. Jumping: Exercise the muscles of the whole body by standing, stretching your hands upward, and jumping.
12. Relaxation: Allow the body to fully rest after exercise by standing, hanging hands naturally, and relaxing the whole body.
This set of aerobics is suitable for people of all ages. By following the rhythm of music, it can effectively improve body coordination, enhance muscle strength and endurance, and promote cardiopulmonary function.
It should be noted that during exercise, you must keep a smile and a steady rhythm, and adjust the intensity of exercise appropriately according to your physical condition. Long-term exercise can help shape a healthy body and improve the quality of life.