Aerobic exercise is a relatively simple comprehensive aerobic exercise. Dancing aerobics requires a lot of knowledge and can bring us many benefits. Today I will tell you something about aerobic exercise.
What are the movements of aerobics?
Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
Women need to pay attention
(1) Wear a bra when doing exercises, especially those with strong support.
(2) menstrual exercise, the amount of exercise should not be too large.
(3) Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
The action of aerobics
First, the lateral lunge
Action essentials:
Step out one foot to one side and extend the other hand to the toe. Stand up and press your heels, thighs and hips at the same time to restore your body.
Action intensity:
After eight times on one side, repeat the exercise on the other side. Objective: To train the lower body and modify the inner and outer thigh lines.
Second, sumo squat
Action essentials:
First, stand with your legs apart, squat down on your hips, then point your arms forward too high, and finally get up and use your hips and legs to exert strength, while your hands are restored to your sides.
Action intensity:
Repeated squats for 8~ 16 times Objective: To shape the buttocks, tighten the inside of the legs, and exercise the shoulders and arms.
Third, support your knees.
Action essentials:
Support your hands forward, lean your body and put your weight on your shoulders; One leg is in the direction of hands, and the knee is maintained in the middle of the arm; The legs alternate back and forth, and the body posture is always stable.
Action intensity:
Objective: To make the lower limbs more flexible, tighten the waist and abdomen, and improve the stability of the shoulders.
Fourth, reverse arm flexion and extension
Action essentials:
Stand back-to-back, and support your hands back below hip height; Bend your knees and elbows, press your hips down, clamp your arms back as far as possible, and keep your upper body posture unchanged; Push your arm hard and recover your body.
Action intensity:
Repeat, the back of the arm is sore. Objective: to help eliminate the back of the arm? Butterfly sleeve? .
5. Jump left and right after crossing
Action essentials:
After standing naturally, jump to the right; The hips are pressed down, the left leg is lifted behind the right leg, and the arms and upper body naturally swing; Jump your left leg to the left.
Action intensity:
Objective: to improve the flexibility and stability of the body, focus on shaping the lines of buttocks and legs, and improve the cardiopulmonary function.
Six, side one-handed balance type
Action essentials:
Feet on the ground, supported by one arm, the body is diagonal; Until the body is unstable and the other side repeats.
Action intensity:
65,438+0 Exercise Left and Right Purpose: Shape waistline, improve sense of balance, strengthen arm strength and stabilize shoulders.
Balance the extension of the opposite hand and foot.
Action essentials:
Stand on one leg and lean forward to support the height of the steps; Slowly lift one leg, and the symmetrical other hand is also lifted; Keep your hands and legs extended, raise them behind your hips and tighten them for a few seconds.
Action intensity:
After eight times on one side, repeat the exercise on the other side. Objective: To improve the balance and coordination and shape the whole back curve.
VIII. Russian Rotation
Action essentials:
When knees are required, legs are open on the ground, lie on your back, and when abdominal muscles feel tight, turn your upper body. Secondly, the arm moves to the outside of the hip.
Action intensity:
Repeated lateral shift 16 times objective: to train the core parts and tighten the waist and abdomen.
Nine, lateral lunge
Action essentials:
Step out with one foot to one side, with both hands pointing to the toes at the same time; Stand up and press your heels, thighs and hips at the same time to restore your body.
Action intensity:
After eight times on one side, repeat the exercise on the other side. Objective: To train the lower body and modify the lines of the inner and outer thighs.
Superman jumps
Action essentials:
Stand and squat naturally, push your left leg to the ground, keep your upper body stable, and push your left hand and right leg to the ground at the same time to drive your body up; Alternate left and right, pay attention to the landing buffer.
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