Aerobics decomposition action 1, side waist extension
Leaning against the sofa handle, the body easily outward extension, pause 5 to 10 seconds after the side, take turns to do about 3 times. Stretch parts: left and right side waist.
2, turn waist action
Sit on the edge of the sofa, knees together, the upper body to the opposite direction of the twist, each time to maintain 10 seconds to do 3 times and then change sides to do. You can stretch the left and right side of the waist muscles.
3. Lift the buttocks and reduce the abdomen
Sit on the front of the sofa, hold the sofa handle with both hands, feet together and bend the knees upward to lift, each lift 1 time to stop for 2 seconds and then put it down, back and forth 10 times. Stretching parts: front compound and buttock muscles.
4, stretching
You can use the morning to get up in just 30 seconds to do stretching exercise, not only to lose weight, but also make the whole day are full of energy. Lying in bed, hands gently on both sides of the body, legs straight and relaxed. Open your hands on both sides of your thighs, feet shoulder-width apart, and press your toes forward. Palms facing each other, slowly raise your hands, stretch the whole body, while doing deep breathing.
5, back stretching
Hands on the back of the sofa, arms as straight as possible, chest out, each time to maintain 15 seconds after the break, repeat three times. Stretching parts: back muscles.
6, the back of the buttocks
Front foot bent knee thighs flat on the back foot straight knee down, the body leaned forward, hands straight to pull the sofa side handle, action to maintain 10 seconds after the side of the repeat to do 3 times. Stretching parts: the muscles of the back of the buttocks.
Aerobics precautions 1. jumping don't more than 1 hour
Jump aerobics, the practitioner must be based on their own physical fitness and ability to control the speed of exercise, strength, repetition, number of groups, gap time and so on. After a set of fast-paced movements, to do soothing finishing movements to regulate the heartbeat and breathing. Beginners, people without exercise experience, people with chronic diseases and people over middle age should sweat a little, feel slightly tired, 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 beats / min.
2. Jumping gymnastics to maintain a happy mood
Jumping 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. 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 very 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.
Overall, aerobics is a continuous, regular, fitness and mental health for the purpose of exercise. Aerobics with a moderate rhythm is more refreshing and pleasurable, and can sharpen 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 overload of 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 campaign, 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 the need to pay attention to some of the matters of the problem, to create a good life belonging to you, fashion fitness precautions can not be missing Oh!
What women eat gymnastics 1, supplemental bone, protein
Because women's subcutaneous fat, fat weight, body fat, waist and hip circumference than men are higher than the innate body composition of the fat is higher, and support the day of basic metabolic rate of skeletal muscle is lower than that of men, and therefore to exercise to enhance the basal metabolic rate is particularly important. Jogging, road running and swimming can increase bone density. After exercising, you need to replenish 3 portions of carbohydrates and 1 portion of protein to replenish the lost muscle mass and increase your metabolic rate.
Women begin to lose muscle mass after the age of 25, and some studies have shown that muscle mass is lost at a rate of 0.5% to 1.5% per year, which makes it more difficult for women, who are inherently less muscular than men, to maintain their muscle mass and even their basal metabolic rate. In order to maintain muscle mass and post-exercise repair, it is recommended that 30 minutes to one hour after exercise should be moderately supplemented with lean meat, milk, bananas, eggs and other high-quality proteins and carbohydrates, but still limited to 300 calories, these calories will not be treated as fat storage, women's sports are usually designed to sculpture the body, unlike men who are mainly to build muscle mass, and do not necessarily need to be supplemented with large quantities of high-protein foods after exercise, in order to build muscle. The first thing that you need to do is to get a good deal on the food you're eating.
2, supplement citric acid and vitamin B1, B6
Exercise in addition to drinking at least plain water, mineral water 250 to 500 ml, but also to avoid drinking coffee, tea and other diuretic beverages, so as not to over-hydration, and at the same time to supplement the citric acid to slightly sour fruit-based, such as: orange, apple, kiwi fruit, etc., which is rich in citric acid can help to promote the regeneration of the liver, and also moderate supplement B1, B6, B6 and B6. There is also a moderate supplement of vitamin B1 and B6 to help calm the nerves of the muscles and avoid cramps.
Good source of calcium tofu soy foods, because it contains natural soy isoflavones, which helps calcium absorption; black sesame seeds, almonds, pistachios, cashews and other nuts, can increase the vitamin E, the bone density of the strengthening of the indirectly helpful, but in moderation, no more than one main: kissing the fish, minnows, clams and other seafood are also available with every meal with a high-calcium food
These are the most important food for the body.
3, strengthen the iron, folic acid and vitamin B12 intake, moderate supplementation of vitamin B2, B6 and vitamin A
Physiological period should be particularly strengthened to supplement the iron, you can choose, such as liver, oysters, shellfish, kidneys, heart, lean meats, chickens, fish and so on. Or plants in the high iron content of dried beans, vegetables, raisins, red dates, black dates, green leafy vegetables, whole grains, etc. is also a good choice. In addition, vitamin B6 can improve the utilization of iron in the bone marrow, vitamin B2 can promote the absorption of iron from the intestines, vitamin A can improve the body's absorption of iron, transportation, etc., are recommended to be taken together, such as germ rice, whole-wheat flour, legumes, eggs, pork liver or pork, beef liver, chicken liver, fish, eggs, and vitamin A-rich purple rice, cherries, in addition to help the absorption of the function of the simultaneous supplementation of iron, oh!
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