Jumping aerobics will have the effect of weight loss, but before practicing aerobics, you need to do some aerobic exercise. At the same time must pay attention to master the core essentials of aerobics, because effective aerobics weight loss is not only because of the time to adhere to, but also the correct way to practice.
Weight loss aerobics which is good
1, Zheng Doyan Little Red Riding Hood
Advantages: When it comes to weight loss exercise, the figure that has to be mentioned is Zheng Doyan. Zheng Doyan small red cap for the whole body exercise, enhance physical strength, action is not complex, easy to imitate, slow rhythm, time is relatively short, a section of about half an hour, very suitable for white beginners, or older mothers to practice.
Weaknesses: high repetition rate of action, some boring, small amount of exercise, fat loss effect is relatively ribbed. And only one section, do a few more days without too much enthusiasm, not recommended to have the exercise habit of MM to do.
2, Pumpitup
Advantages: Pumpitup combined with the form of dance music, very dynamic, do a very happy, more people feel the joy of movement, easy to adhere to. Action to do a good job, there is a sound feeling, the overall choreography of progressive, this set of exercises **** have 15 sections, so do it every day is not the same or very interesting.
Weaknesses: each set of drill is about 75 minutes, and other drill classes compared to the time is a little long; action is not very easy to memorize, the rhythm is not good for students not very suitable.
3, Bodyattack
Pros: Bodyattack is a high-energy interval training program that combines competitive aerobic action with strength training and stability training. Dynamic trainers along with power-packed music inspire each person to sprint towards their fitness goals, so there's a lot of motivation when it comes to jumping. The movements are not too difficult.
Disadvantages: each set of exercises is about 40 to 60 minutes, and the movements are also more, want to remember the movements have some difficulty, if there is no previous exercise habits of people may not be able to keep up.
4, mold 25 weight loss exercise
Advantages: rapid consumption of calories, high-speed fat burning, the same time supermodel 25 weight loss exercise calorie consumption is running 2.4 times, walking 3.6 times, yoga 5 times. This is a kind of fat loss exercise specially designed for the Chinese physique, a **** is a workout 25 minutes, suitable for practicing at home, simple and easy to learn, efficient fat-burning, but also suitable for the majority of primary weight loss groups and the general fitness population.
Drawbacks: For people with no exercise experience, the intensity was very high at first, and every time I did it, I was really out of breath and couldn't come up for air. Later gradually exposed to XHIT, HIT and then back to do supermodels will feel very relaxed.
What to wear fitness exercises
1, easy and comfortable clothes
Elastic sportswear suitable for wearing in the practice of weight loss fitness exercises, because most of the fitness exercise movements are stretching and jumping movements, if the clothes are too tight, it will bind the body. In addition, good sweat-absorbing clothes are more suitable, because people will sweat a lot when exercising, if the sweat attached to the surface of the body, the cold wind blowing, people are prone to catch cold.
2, sports shoes
Ordinary shoes will be relatively hard at the bottom, not suitable for us to carry out repeated jumping and other actions.
Skipping aerobics weight loss precautions
1, skillfully control the time of skipping exercises
It is not the longer the effect of skipping the better. Especially just started to enter the jump aerobics friends, should be based on their actual physical condition to choose the right time, as well as to jump in the best time to lose weight the best effect, such as the afternoon.
2, choose the way that suits you
Some aerobics exercise is very large, which is more suitable for people who have long-term exercise, the pursuit of different goals, jumping aerobics types of choices should also be different.
In general, according to the purpose, divided into fitness aerobics and competitive aerobics; there are women's aerobics and men's aerobics; based on the way of practice, is divided into unarmed aerobics and hold light equipment or specialized equipment aerobics, such as aerobics ball gymnastics; according to the local training is also divided into the neck aerobics, abdominal aerobics, aerobics, leg aerobics, etc., the selection of these aerobics, should be based on Each person's situation, the situation of each person's purpose of practice to choose.
3, adjust the breathing
Dancing aerobics can make every cell of the whole person active, the correct breathing can accelerate the metabolism, help 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.
4, do a good job of 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.
5, timely supplementation of water
In the process of exercise should pay attention to timely supplementation of water, in order to ensure good health and normal body needs. The best way to replenish water is to drink a small amount of water, at any time to maintain the balance of water in the body.
6, step by step
At the beginning, you should take the pace of walking, in order to give the body and lower limbs sufficient time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Before pace walking, do warm-up and appropriate stretching exercise, especially the lower limbs of the moderate stretching is very important. When it's cold, warm up longer and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After a long workout, cardiorespiratory endurance increases, heart rate decreases, and the heart rate returns to normal faster after exercise. Beginners to two or three times a week, every other day is appropriate. Then you can increase the number of times appropriately until you feel the right amount, and definitely do not force it.
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