1, lie on your back, spread your hands, naturally put them at your sides, and straighten your legs. Bend your right leg and fall to your left until you touch the ground. Hold 10 second before changing the left leg.
2, prone, legs open shoulder width, hands on the ground, try to raise your head and upper body and hold for 10 seconds until you feel that the waist muscles are fully stretched.
3. Lie on your back, put your legs together, bend your knees, relax your body, and put your hands on your waist. You will draw "の"-shaped abdominal muscles.
4. Sit in a chair, keep your upper body straight and your legs together. Put your hands on your waist, then take a deep breath and try to bulge your waist and abdomen.
5, keep the posture of action 4, exhale, and try to tighten the waist and abdomen.
6. Return to the posture of Action 4, lift your legs as far as possible to your waist, pay attention to keeping your upper body straight and your knees together, and use the strength of your waist and abdomen to complete this action.
7. Lie prone, support the upper body weight with both hands, lift your legs, and tap your hips alternately with your toes. Keep your knees together. The higher the action frequency, the more obvious the slimming effect.
8. Sit cross-legged, cross your hands, palms outward, straighten your arms forward as far as possible, and inhale at the same time, tightening your waist and abdomen to the maximum for 10 second.
9. Lie on your back, with your hands raised horizontally and your legs raised at right angles to the ground. Pay attention to your legs together to form a straight line.
10, keep the posture of Action 9, tilt your legs to the left side of your body for 45 degrees, then stand still, hold 10 seconds, and then turn to the right side.
The action of aerobics
Bend over the line
This sport mainly trains all the main muscles of our back and biceps.
Back flat, left hand and left foot on the bench to support the body; Grasp the dumbbell with your right hand and stand naturally with your right foot. Lift your hips and lift dumbbells in your right arm. Then, slowly put down the dumbbell and return to the starting position. Repeat 10 times.
Shoulder exercises
This action is mainly to strengthen the muscles of the shoulders, and you can exercise while standing or sitting. After high-intensity exercise, if you want to relax, you can also sit on a bench with a backrest to reduce the burden on your back muscles.
When you start practicing, bend your elbows, open your arms and lift dumbbells from both sides, as shown in the left picture; Slowly lift, straighten your arms, raise your elbows over your ears, and then slowly lower them back to the starting position. Repeat 10 times.
In the upper body exercise just now, we mainly did upward movements, and this time we did downward training. Use a rope tensioner, sit in the middle seat, straighten your spine and grab the handle. Turn your face and slowly pull it down to your chest. Do what you can in training, and don't pull the handle too hard, otherwise muscle strain will easily occur. Repeat 10 times.
Matters needing attention in aerobics.
0 1, health and health
After aerobic exercise, change sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. Broken toenails will puncture the panel and make the toes inflamed. Always keep your feet dry. There are blisters on your feet, don't break them.
02, step by step
At the beginning, the amount of exercise should not be too large, the range should be gradual, and the time of each action should not be too long, and it is appropriate to 10 minutes. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. 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. Remember, haste makes waste.
03, clothing advice
Pants can be tight-fitting and slit, or low-waisted, to highlight the curvy beauty of crotch movements. It is best to choose a loose and sweaty T-shirt for tops and a soft bottom for shoes.
04, women should pay attention to the following points
A. wear a bra when doing exercises, and it is better to have strong support.
B. do exercise during menstruation, and don't do too much exercise.
C. 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.