Suitable for their fitness dance
1. Pilates
Specialized in fat loss and physical rehabilitation of the most scientific projects, pay attention to the control, stretching, breathing, waist, abdomen, buttocks and other key parts of the shape. With gentle movements, the effect goes deep into the body, making it long and beautiful.
Pilates training leads to a strong center. Through the exercise of the core of the body, the spine becomes soft and flexible, beautifying the body while strengthening the function of the muscles and organs. The muscles become long and smooth during the training, and the movements all focus on ? Stretching and lengthening. The movements focus on stretching and lengthening, emphasizing the process of control at rest, and following the principle of "low intensity, high repetitions". Low intensity and high repetitions. The way to make the muscle full of elasticity without increasing the circumference.
2. Barbell exercise
Barbell exercise in the fitness program is absolutely belong to the popular, because it is a fast fat-burning exercise, a 60-minute barbell exercise men consume an average of 556 calories, while women consume an average of 390 calories. That's why this exercise is loved by the majority of men and women.
Aerobics barbell exercise in English means? Body charging? , the course to choose the appropriate weight of the barbell, with rhythmic music, in the reduction of friends shouting constantly for their own injection of vitality. It combines barbell weights and calisthenics. The intensity is low, but very interesting.
Each person can choose different weights of barbell pieces according to their own physical condition. The main movement of the workout is to lift the barbell up and down repeatedly in front of the chest, then over the head on the back, and repeat the lift up and down behind the body. Often barbell drills use a standardized training methodology for a series of free weight exercises that allows the trainer to get more out of the group barbell workout.
3. combat gymnastics
A gym will see a lot of people in the practice of combat gymnastics, combat gymnastics because of the instantaneous explosive force, can vent emotions, effective slimming, handsome action dynamic and by the women's favorite. A complete aerobic combat gymnastics will consume 600 calories, normal about an hour or so.
Aerobics combats a blend of boxing, karate, taekwondo, Chinese kung fu, and even some dance moves, the speed and beat are more powerful. In the swinging, kicking and shouting, venting and slimming at the same time. Exercisers need to emulate boxers, maintain flexible lower body movement and agile left and right swings, and keep repeating high-frequency punching and kicking motions during the course.
Aerobic Combat Exercise gym goers require a perfect combination of speed and strength when stretching their punches and kicks. Therefore, in the straight punch, hook, swing punch, positive kick, side kick, side stomp and other combat movements, every muscle in the side waist, abdomen, thighs, arms, shoulders and back and other areas of the body are involved in the movement, and the force required to be swift and explosive, so the body's elasticity, flexibility and sensitivity have been improved.
4. Pedal drill
Suddenly from the United States on the popularity of over, in the pedal to play the body jumping and rotating movements, for the lower limbs lack of exercise is very applicable.
Pedal gymnastics is a moderate-intensity exercise that combines the step work of a fitness test with the movements and steps of aerobics, done on special pedals. The pedals are usually 100 centimeters long, 35 centimeters wide and 8 centimeters high. The height of the pedals is adjusted according to the level of exercise, pedaling technique, and knee flexion, so that the gym-goer can effectively and actively control the effective intensity of the exercise to lose weight. The most basic action of the pedal exercise is on the board, down the board, the buttock muscles can be fully massaged, for long-term sitting work is particularly beneficial to improve the shape of the thighs at the same time can make the buttocks more firm and sturdy. Through a variety of stepping up and down with turning and jumping movements, to achieve the cardiorespiratory function of the exercise. In the process of moving the center of gravity, the waist and abdomen can be effectively exercised
5. Yoga
Touted by the media, and now there are hardcore yoga fans adhere to, in the size of the gym, can be seen in the heat of it. In a small survey, when the questioner mentioned ? Yoga? This term, almost no one does not know; drilling weight loss methods, no one has not tried to practice. The combination of asana, pranayama and meditation makes it more than just meditation, meditation or difficult body movements, but also focuses on the inner world, through the consciousness to guide the behavior of the science of natural maintenance.
From ancient India, yoga has been interpreted to the extreme. Various schools of yoga have converged in Beijing, competing to create new terms. High temperature, rope, flowing water and other yoga are in the limbs of the stretching, stretching, twisting, balancing, step by step exercise bones, muscles, ligaments, as well as regulating internal organs, completely homologous.
6. Balance board
Exercise the ability to balance, do not give the respiratory organs to increase the burden of the popular shaping course. With the simplest equipment to help grasp the direction of muscle exertion, improve control, the waist and thighs of the two key parts of the shape is very helpful. Balance board is a wobbly wooden board, can be used to train the balance function of the sick, usually the length of the panel is 60 to 180 centimeters, the width is 60 to 90 centimeters; panel height from the ground 10 to 16 centimeters, there is a panel on top and the lower part of the curved board composed of two parts, there are balance boards lower part of the board for a hemisphere, the grasp of this balance is more difficult.
The benefits of fitness
1. Fitness can make your whole body full of strength. Although it is not a time to rely on physical strength and survival, but you inevitably have to carry a bucket of water at home, right, and inevitably have to carry a suitcase when traveling, right.
1. Fitness can make you full of strength. Although it is not a time to rely on physical strength and survival, but you are inevitably at home to carry a bucket of water it, inevitably traveling to carry a box it. Fitness you can easily cope with these physical work.
2. Fitness can reduce your chances of getting sick, and fitness can improve your body's resilience. I adhere to the fitness exercise has been 4 years, the body's ability to resist disease is getting better and better. In recent years, almost no cold, even if the cold throat slightly uncomfortable, sleep a sleep the next day, will never affect the daily diet life. Fitness can ease your aging.
3. Drug-free fitness is able to relieve a person's aging. The most important point is that stimulating our muscles, especially the pectoralis major muscle, can promote a man's androgen secretion. When a man gets older, his androgen production is reduced, and fitness exercise can compensate for this.
4. Fitness can make you confident. Fitness allows you to have a fit and beautiful body, you can go anywhere straight back, confident to deal with all things!
5. Easier to get the girl you love. After the fitness will make your arms stronger, let the girl feel that you are very secure, abdominal six-pack muscle, make you more sexy. And in the process of fitness, so you will learn a lot of things, and in the chat with the beloved girl, you can find **** the same language.
Matters needing attention in sports fitness
1, sports fitness should pay attention to ensure that the movement is diversified.
If you alternate between different sports, you can avoid the imbalance of muscle exercise caused by a single sport, resulting in excessive exercise or injury. In particular, it is most beneficial to do sports that you are not good at.
2, sports and fitness should pay attention to choose their own way of exercise.
Middle-aged and elderly people are not suitable to participate in high-intensity, confrontational and intense sports, faster walks, 20 to 30 minutes of jogging, a few sets of tai chi, radio gymnastics, etc., these low-intensity, low? These low-intensity, slow-heating exercises are more suitable for people who want to exercise. The exercise, more suitable for the blood run relatively slow middle-aged and old people.
3, exercise fitness should pay attention to exercise before you should drink some water.
But should not drink a lot of water at once. The movement to supplement water should follow the principle of a small number of times, each time to control between 100 and 300 milliliters, and should be about half an hour interval. It is not advisable to drink a lot of water immediately after exercise.
Guess what you like:
1. jazz dance is an aerobic exercise
2. the benefits of ballroom dancing
3. what are the benefits of walking exercise on the body
4. the benefits of elderly people jumping aerobics
5. the benefits of practicing martial arts gymnastics