Exercise is optional, and many people will do some appropriate exercise to ensure their health. People who don't exercise regularly should pay attention to these points. We should arrange the exercise time reasonably, because exercise is beneficial to physical fitness. If you know how to voluntary movement, then act quickly!
Voluntary movement 1 Loneliness and Stress Recommended Projects: Spinning and Taekwondo.
Highlight: It allows you to carry out rhythmic and gradual heavy-load aerobic exercise with explosive music, gorgeous lighting, coach's password and the encouragement and drive of participating partners, so that your heart and lung functions and muscles in many parts can be fully exercised. Spinning is carried out in the atmosphere of group sports, bidding farewell to the shortcomings of loneliness, boredom and fatigue of individual sports. At the same time, following the fitness instructor to change posture rhythmically with the music, driving skills are becoming more and more in place. In Taekwondo, the upper limb movements mainly refer to the movement characteristics of boxing, while the leg movements are based on the leg movements of Taekwondo, which emphasizes the acceleration process more than traditional aerobics, and can effectively promote the growth of body flexibility and muscle strength, as well as the agility and flexibility of the body. Punching and yelling are still good ways to vent their emotions and relieve stress.
Calm recommended items: yoga, pilates
Highlight: Two relatively static fitness programs. Yoga regulates people's emotions through breathing and stretching, and relieves the tension and pressure brought by modern people's fast-paced life. Physiologically, yoga can promote the normal functions of the autonomic nervous system and endocrine system. From a psychological point of view, yoga can calm the mind, correct mental anxiety and emotional disorder, and ensure a sound spirit and positive vitality. Yoga can also help people to eliminate stress and fatigue, adjust the problems of cervical vertebrae and spine, and adjust blood lipids. Pilates moves slowly and clearly, combining breathing, meditation, flexibility and balance with gentle and orderly rhythm. At the same time, exercise the core parts of your body, strengthen muscle strength without increasing muscle volume, and shape a balanced figure for you.
Stimulation and recommended items: street dance and Latin aerobics.
Highlight: Hip-hop dance with obvious music rhythm, swinging freely all over the floor, is very interesting, and can also improve coordination and cardiopulmonary function, so that you can constantly absorb new and interesting dance steps in the whole process. Latin aerobics is free and unrestrained, with obvious rhythm. You can feel cheerful South American customs in passionate Latin music, and add dance elements to aerobics to burn your passion and your fat together. When you are in a good mood, it is really appropriate to practice these two projects!
Recommended items for depression: muscle function training combining boxing with aerobic and anaerobic.
Highlight: Do you have the urge to hit someone when you are particularly depressed? Of course, it is impossible to find a living person as a target. Why don't you try boxing? If you want to hit a sandbag, you can not only completely vent your anger and dissatisfaction, but also exercise your upper limb muscles. Aerobic and anaerobic muscle function training pays attention to the fun of fitness itself by constantly changing the training rhythm and accessories (balance board, dumbbell, tension rope, fitness ball, etc.). ), so that the training effect can be reflected in daily life. The purpose of aerobic and anaerobic muscle function training is to make people stronger and make muscles slim and beautiful, which is especially suitable for modern professional women who need bodybuilding.
Recommended items for comfort: adult ballet and water aerobics.
Recommended reason: Adult ballet body class takes the basic movements of ballet as the training content. By mastering several characteristics of ballet, such as opening, stretching and straightness, we can make all parts of the body develop in a balanced way and have a beautiful and straight posture. At the same time, with beautiful music accompaniment, it can improve the sense of music and cultivate sentiment, and finally achieve the perfect combination of dance and music. Water fitness is a combination of synchronized swimming, dancing, aerobics, physical training and swimming training, including coordinated dancing on land, pool mat exercises, underwater aerobics, underwater fitness, swimming training and water stretching. 20 minutes in water is equivalent to one hour's physical exertion on land; Because of buoyancy in water, it can reduce the impact of land movement on joints, so that joints are not easy to be injured and deformed; Under the action of the "flexible load" of water rubbing against the body, it can also reduce the relaxation and aging of the skin and make the skin smooth and elastic. This exercise not only has the effect of shaping the body, but also makes you a "hibiscus" beauty in comfort and pleasure.
Feel free to exercise 2 state of mind: calm recommended project: yoga.
Recommended reason:
1, practicing yoga can effectively regulate the body and mind, eliminate fatigue and eliminate toxins in the body, especially meditation can make the spiritual realm reach a harmonious state, make the heart get peace and quiet, release the burden and distractions in the heart, and make the mind calm like water.
2. Yoga moves slowly and orderly, organically combining breathing, meditation, flexibility and balance, exercising the core parts of the body, enhancing muscle strength without increasing muscle volume, and shaping a balanced figure for you.
Equipment tip:
1, you don't need to wear professional yoga clothes, as long as it is loose and elastic cotton-padded jacket. However, the trousers should not be tied with a hard belt, otherwise it will squeeze the waist when lying flat and lying on your side.
2. Take off your shoes, throw away your socks and show your lovely feet. This will not only make it easy for you to keep your balance when doing balance exercises, but also make your body feel completely bound.
Emotional state: excitement
Recommended item: spinning.
Recommended reason:
1, spinning is still the hottest fitness program in the gym at present. It allows you to immediately release the energy that your body has accumulated for a long time under the encouragement and drive of explosive music, gorgeous lighting, coach's password and participating partners. It also makes your energy more vigorous, your emotions more surging, and your excitement and even some "crazy" emotions are completely released.
2. A spinning class can burn 400~500 calories, which is equivalent to jogging for 90 minutes. It can not only reduce fat, but also improve cardiopulmonary function, and after a period of time, the elasticity, flexibility and reaction speed of the body are greatly improved.
Equipment tip:
1, because spinning is a fitness exercise with a considerable amount of sweating, you must wear sportswear with good elasticity and strong breathability, especially pay attention to the choice of pants, and it is best to wear close-fitting shorts to prevent the trouser legs from being involved in the pedal when pedaling.
2. The light training shoes worn in general fitness are not suitable for spinning. First of all, you should choose thick-soled sports shoes, so that you can have a firm support for your hind feet and prevent your feet from being subjected to excessive friction and load. Secondly, you should choose lace-up shoes, which can firmly fix your feet on the pedal, prevent your feet from slipping off, and also make your legs feel stronger during training.
Mental state: comfortable
Recommended project: Salsa.
Recommended reason:
1, Sasha dance is free and unrestrained, with obvious rhythm. Compared with international Latin dance, it is more enthusiastic. You can feel the cheerful South American style in the passionate Latin music, and you can also express yourself while the fat is burning rapidly. When you are in a good mood, it is really appropriate to do such exercises!
2. Sasha dance keeps the basic characteristics of Latin dance, such as shaking shoulders and twisting hips, but adds many elements with jazz dance characteristics, such as rotation and fancy leg rotation, so that you can constantly learn and absorb new and interesting dance steps in the whole process.
Equipment tip:
1. You should definitely have a gorgeous Latin dress for salsa dancing. It can not only show your sexy dance to the greatest extent, but also make you dance easily and quickly in the process of light and comfortable fabrics and short skirts with bare backs.
2. A pair of professional Latin dancing shoes can make your body hotter when you dance. The design of soft soles will make your feet dance without feeling tired at all, which will be helpful for dancing and circles.
Emotional state: depression
Recommended project: Taekwondo.
Recommended reason:
1, when you are particularly depressed, do you have any impulse to hit someone? Of course, it is not allowed to find a living person as a target. Why not try boxing? Playing sandbags at will can not only completely vent anger and dissatisfaction, but also exercise upper limb muscles and keep fit.
2. Muay Thai is the best in unarmed combat and can be used in a short time. Muay Thai in the gym is especially suitable for women to practice. It can not only give you more self-protection skills, but more importantly, it can give you a strong inner strength: fearless in the face of sudden dangers, knocking down opponents at lightning speed.
Equipment tip:
1. Because many movements of Muay Thai rely on elbows, it is best to wear a sports vest, a semi-vest or a sleeveless tennis shirt.
2, it is best to wear loose silk shorts in the lower body, which is conducive to expanding the range of activities of the limbs.