Fitness dance that suits you.
pilates
Specifically for the most scientific project of fat reduction and physical rehabilitation, we pay attention to control, stretching and breathing, and shape key parts such as waist, abdomen and buttocks. The movement is gentle, but the effect can penetrate deep into the body and make the body slender and beautiful.
Pilates training will make people have a strong central strength. Through the exercise of the core parts of the body, the spine becomes soft and elastic, beautifying the body and enhancing the functions of various organs of the body. During training, the muscles become slender and smooth, and the action is focused? Stretch, stretch? , emphasizing the control process at rest, as follows? Low intensity many times? The method of making muscles full of elasticity without increasing girth.
Do barbell exercises
Barbell is absolutely popular in fitness programs because it can burn fat quickly. After 60 minutes of barbell exercise, men consume an average of 556 calories and women consume an average of 390 calories. So this sport is very popular among men and women.
What does aerobics mean in English? Body charging? Choose a barbell with appropriate weight in the course, with strong rhythmic music, and constantly inject vitality into yourself in the shouts of friends. It combines barbell weight-bearing and aerobic exercise. Although the intensity is low, it is very interesting.
Everyone can choose barbell pieces with different weights according to their physical condition. The main action of exercise is to move the barbell up and down repeatedly on the chest, then lift it over your head and back, and then lift it up and down repeatedly behind your back. Usually, barbell training adopts standardized training methods and carries out a series of free weight-bearing exercises, which can make trainers gain more passion from group barbell training.
3. Boxing practice
As soon as you get to the gym, you will see many people practicing boxing. Boxing is deeply loved by women because of its instantaneous explosive power, ability to vent emotions, effective slimming and handsome movements. A complete aerobics class will consume 600 calories, which is about an hour under normal circumstances.
Aerobic boxing combines boxing, karate, Taekwondo, China Kung Fu, and even some dance moves. The speed and beat are quite exciting. In the process of punching, kicking and yelling, you can lose weight while venting. Athletes should imitate boxers, keep flexible lower limb movements and agile left and right fists, and repeat high-frequency boxing and kicking actions in the course.
Aerobic boxing bodybuilders require the perfect combination of speed and strength when stretching their fists and feet. Therefore, in the fighting actions such as straight fist, hook, swing, forward kick, side kick and side kick, every muscle of the body's side waist, abdomen, thighs, arms, shoulders and back participates in the exercise, which requires rapid force and strong explosive force, so the elasticity, flexibility and sensitivity of the body have been improved.
4. Step up and down aerobic exercise
Suddenly it became popular from America. Playing body jumping and spinning on the pedal is very suitable for people who lack exercise in their lower limbs.
Stepping exercise is a moderate-intensity exercise, which combines the stepping exercise in physical fitness test with the movements and steps of aerobics and puts it on a special pedal. Pedals are usually 100 cm long, 35 cm wide and 8 cm high. The height of the pedal is adjusted according to the exercise level, pedal technique and knee curvature, and the bodybuilder can effectively and actively control the effective intensity of exercise to lose weight. The most basic movement of step exercise is to get up and down the board, and the hip muscles can be fully massaged, which is especially beneficial to people who sit and work for a long time. It can make hips firmer and improve the shape of thighs. Through various movements with turning and jumping, the exercise of cardiopulmonary function is achieved. In the process of moving the center of gravity, the waist and abdomen can be effectively exercised.
5. Yoga
It has been touted by the media, and now there are also hardcore yoga lovers who insist. You can see it in gymnasiums and gyms. In a small survey, when the questioner mentioned? Yoga? Few people don't know this term; There's no one who hasn't tried to lose weight. The combination of posture, breathing and meditation makes it not only meditation, meditation or difficult soft body movements, but also a natural maintenance science that pays attention to the inner world and guides behavior through consciousness.
Since the birth and spread of ancient India, yoga has been interpreted to the extreme. All kinds of schools gather in Beijing to compete for the new semester. Yoga, such as high temperature, rope and running water, exercises bones, muscles, ligaments and regulates internal organs step by step in the stretching, stretching, torsion and balance of limbs, which are completely homologous.
6. Balance plate
It is a very popular plastic surgery course to exercise people's balance ability without increasing the burden of respiratory organs. Using the simplest equipment to help grasp the direction of muscle force and improve control is very helpful for shaping the waist and thigh. The balance board is a swinging wooden board, which can be used to train the patient's balance function. Usually, the length of the board is 60 ~ 180 cm and the width is 60 ~ 90 cm. The height of the panel from the ground is 10 ~ 16 cm, which is composed of an upper panel and a lower arc plate. Some balance plates have a hemisphere at the lower part, so it is difficult to grasp this balance.
The benefits of fitness
1. Fitness can make you full of energy. Although it is not an era of living by physical strength, it is inevitable to carry a bucket of water and a box at home when going out.
1. Fitness can make you full of energy. Although it is not an era of living by physical strength, it is inevitable to carry a bucket of water and a box at home when going out. Fitness You can cope with these sports activities easily.
2. Fitness can reduce the chance of getting sick, and fitness can improve the body's resilience. I have been working out for 4 years, and my disease resistance is getting better and better. I have hardly caught a cold in recent years. Even if there is a slight discomfort in the throat, I will sleep the next day and will never affect my daily diet. Fitness can relieve your aging.
3. Non-toxic fitness can alleviate a person's aging. Most importantly, stimulating our muscles, especially the pectoralis major, can promote the secretion of androgen in men. When men get older, the secretion of male hormones decreases, and fitness exercise can make up for this.
4. Fitness can make you confident. Fitness gives you a healthy and beautiful body, and you can stand up straight and handle everything confidently wherever you go!
5. It's easier to get the girl you love. Fitness will make your arms stronger, make girls feel safe, and six-pack abdominal muscles will make you sexier. And in the process of fitness, you will learn a lot, and you can find a common language by chatting with your beloved girl.
Matters needing attention in sports and fitness
1, exercise and fitness should pay attention to ensuring sports diversification.
If you alternate different exercises, you can avoid the imbalance of muscle movement caused by a single exercise, which will lead to excessive exercise or injury. It is especially beneficial to do sports that you are not good at.
2. Exercise and fitness should pay attention to choosing the exercise method that suits you.
Middle-aged and elderly people are not suitable for high-intensity and aggressive sports, such as brisk walking, jogging for 20-30 minutes, several sets of Tai Ji Chuan, and radio exercises. , the strength is low. Slow heat type? Exercise is more suitable for middle-aged and elderly people with relatively slow blood circulation.
3. Exercise and fitness should pay attention to drinking some water properly before exercise.
But it is not advisable to drink a lot of water at a time. During exercise, the principle of replenishing water should be followed, and each time should be controlled between 100 ~ 300ml, with an interval of about half an hour. Drink plenty of water immediately after exercise.
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