How to practice weight-loss aerobics to lose weight has always been a problem that people attach great importance to, because obesity will affect people's health, and many people will help people lose weight through some aerobics. There are a lot of aerobics. Here I will share with you how to practice weight-loss aerobics.
1 How to practice weight-loss aerobics
Weight-loss aerobics is a kind of aerobics that integrates music, dance and gymnastics. It has a history of more than 20 years since its rise, and has evolved into various forms of sports. At the same time, weight-loss aerobics is also an aerobic exercise, with bodybuilding as its main purpose, which can achieve the effects of improving health, cultivating normal posture, eliminating fat and cultivating sentiment.
Practicing weight-loss aerobics can exercise all parts of the body. When practicing, you can practice with your bare hands or use light equipment. Practitioners are required to be strong-willed, persist for a long time, and combine local exercises with whole-body exercises. If you feel sore during exercise, you should rest properly and continue to practice after your body recovers, so as to achieve the effect of fitness.
In addition, it should be noted that each action must be repeated many times and completely in place. Never practice blindly without mastering the essentials of action, so it is difficult to achieve the goal of losing weight. In order to lose weight successfully, you should control your diet properly after exercise, but you can't limit the intake of water and minerals.
How to practice slimming aerobics
The first formula
Support the ground with your palms and toes in a push-up position, then bend your elbows, press down and recover. Repeat for 8 times.
The second formula
Separate your feet, put your hands on your sides naturally, retreat your left foot, bend your right knee, return to your original posture, and do the same action with your other leg. Repeat 10 times.
The third formula
Lie on your side, straighten your legs, put your left hand on the ground, put your right hand on your hips, lift your upper body for 30 seconds, rest for a while, and then do the same action on the other side. Repeat 10 times.
The fourth formula
Bend your left leg, straighten your right leg, hold your hands on the ground, press your heels hard, lift your body, then lift your hips, keep your posture for 2 seconds, and then slowly return to your original posture. After resting 1 minute, change legs and do the same' action, and do it 10 once.
Fifth formula
Keep push-ups, turn right, raise your right hand, turn left again, raise your left hand, and repeat the action for 5 times.
Misunderstandings in weight-loss aerobics practice If you want to lose weight successfully, try to avoid misunderstandings when practicing weight-loss aerobics. So what practical misunderstandings are common? There are three misunderstandings to remember:
Myth 1: holiday practice.
Menstrual people are weak, and exercise will have a bad effect on their health. So it's best to take a vacation during menstruation, cook some food to replenish qi and blood, keep in good condition, and then continue to practice weight-loss aerobics after menstruation.
Myth 2: No sweat, no effect.
How much you sweat is not directly related to the weight loss effect, so you don't have to worry about losing weight even if you don't sweat. In addition, sweating does not mean consuming a lot of calories, because sweating is related to season, exercise amount, calcium deficiency and so on. As long as you sweat a little after exercise, sweating too much will make people collapse.
Myth 3: You can lose weight through practice.
Everyone's practice effect is different, and some people have no change in weight even if they keep practicing. Therefore, don't blindly think that weight-loss aerobics must be effective. Usually, we should pay attention to adjusting diet and help to lose weight through the combination of exercise and diet, so that the weight loss effect is obvious and it is not easy to rebound after losing weight.
How long does slimming exercise take effect?
How long does it take to keep practicing weight-loss aerobics? This is the most concerned issue for many MMs, because many MMs are eager to lose weight quickly. Let's take a look at the situation together.
Stick to it for 6-8 weeks and you will see obvious results.
Although not everyone can achieve results by practicing weight-loss exercises, many people will lose weight obviously if they persist for 6-8 weeks and implement a high-protein diet plan. The reason why some people persist in it is that they can't control their mouths after losing weight, eat sweets and foods with high fat content, and let fat accumulate in the body again.
Five times a week.
Sticking to practice doesn't mean practicing once a week, but practicing 4-5 times a week can see the weight loss effect faster. If it is the first time to practice, you need to be fully prepared for exercise to promote your body to recover as soon as possible and devote yourself to the next exercise.
You can do it once 1 hour.
Weight-loss aerobics is not very intense. To be effective, each exercise needs to last 1 hour. If the practice time is short, the body will stop when it is still in anaerobic state, and the fat will not be burned and the effect of reducing fat will not be achieved. Therefore, we must grasp the practice time, which is more conducive to shaping the perfect body.
Matters needing attention in weight-loss aerobics practice 1. Wear relaxed and comfortable clothes.
Elastic sportswear is suitable for practicing weight-loss aerobics, because the movements of aerobics are mostly stretching and jumping, and too tight clothes will bind the body. In addition, clothes with good sweat absorption are more suitable, because people sweat a lot during exercise. If sweat adheres to the body surface, people will catch a cold as soon as the cold wind blows.
2. Adjust your breathing.
Aerobic exercise can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you must listen to the coach's guidance and adjust your breathing to continue aerobic. This is a key to aerobics.
Step 3 replenish water in time
In the process of exercise, we should pay attention to replenish water in time to ensure good health and normal body. The best way to replenish water is to drink more and keep the balance of water in the body at any time.
4. Exercise two hours after meals.
Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.
Never exercise on an empty stomach.
If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems. Do aerobics to lose weight, you must remember this, so as to lose weight more effectively.
How to practice weight-loss exercises 2, the most effective weight-loss exercises
Weight loss aerobics 1:
1. Lie flat on the bed, legs together, knees straight, feet pressed backwards, feet forward. Put a big water bottle with 80% water on the pelvis, and exercise the abdomen while keeping abdominal breathing.
2, the bottle cap can also be used as a massage gadget, put on the ground and step on it with your feet. The bottle cap is just below Yongquan point, and the foot is pressed down. This point can relieve constipation.
Weight loss aerobics 2:
1, put a cushion on the device, bend your elbows with your arms, lie prone on the bed with your forearm folded, your knees just kneeling on the cushion, your calves are raised at 90 degrees to your thighs, your feet are facing the sky, and your hip muscles are tightened and pressed down.
2. Then, the lower leg swings downwards, gathers towards the hip, and the heel touches the hip. Then, the leg lifting posture is resumed, and the leg swings back and forth for 5- 10 minutes, during which the arms, chest, abdomen, pelvis and thighs are kept close to the ground, and the waist and abdomen are fully stretched.
Weight loss aerobics 3:
When doing pelvic exercises, you can surround the pelvis with an abdomen belt, then put your hands on your hips, open your chest, stand with your legs open to shoulder width, and twist your waist left and right 30 times, once in the morning and once in the evening.