Essentials of Aerobic Body-building Exercise

Aerobic Body-building Exercise is a kind of gymnastics that can exercise the whole body with appropriate exercise intensity accompanied by music, which is very suitable for the gradual enhancement of cardiopulmonary function and muscle strength. Below I share the essentials of aerobic weight-loss aerobics for you. Welcome to read and browse.

The first set of aerobics

The left leg stands straight, the right knee bends, and the right leg is lifted forward, so that the thigh is balanced on the ground, and the calf is at a 9-degree right angle with the thigh. At the same time, the arms are straight, swinging downwards, and high-five under the right thigh. Then stand up straight with your right leg down, kick your left leg backward with your knees bent, swing your arms up with your arms open, and stretch your upper body for 3 seconds.

The second set of aerobic exercises

Bend your knees and stretch your legs for half a squat, with your hips slightly sinking and your upper body straight. Put your arms above your head and give a high five. Pay attention to that your arms are behind your ears, your head is slightly lowered and your back is straight. Then, by turning the scapula and keeping it straight, slide your arm down to the back of your hips and give high fives. Be careful not to change your posture in other parts of your body, and give high fives 1 times each. Then raise your right arm, kick your left leg, and pat your left heel with your left hand. Pay attention to keep your upper body straight, keep your right leg bent, and pat your feet alternately for 1 times.

The third set of aerobics

Stand with your legs open to shoulder width, with your upper body straight and your legs in the same plane. Lift your arms forward to balance your upper arm with the ground, bend your elbows, make your lower arm perpendicular to your upper arm, clench your fists and inhale at the same time. Then exhale slowly, keep your arms bent to the rear, while your feet stand on tiptoe and keep your body balanced. After holding for a few seconds, inhale again, swing your arms forward, land your feet and inhale, and repeat 1 times.

Benefits of aerobic exercise:

1. The purpose of aerobic exercise training is to increase vital capacity: promote the oxygen metabolism function of red blood cells in the body, comprehensively improve the physical endurance of trainers, and reduce the body fat content. The comprehensive aerobic exercise can arouse the enthusiasm of the bodybuilders to the greatest extent, and each exercise lasts for about 15 minutes, and other exercises can also be changed according to the needs of the bodybuilders. Keep the heart rate at the maximum heart rate (6% ~ 8%) during exercise, so that the proportion of fat consumption will increase.

2. The advantage of aerobic exercise is that it can exercise the heart and lungs, so that the cardiovascular system can transmit oxygen to every part of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports, and its movements are simple and easy to learn, and its music rhythm is distinct, which has a strong effect of pleasing body and mind and enhancing physical health.

3. Aerobics can not only enhance physical fitness, but also become a social fashion. Participants can not only meet like-minded friends, but also keep their spirits relaxed, energetic and have an impressive figure through exercise.

4. through regular aerobic exercise, people's hearts will be healthier: the stroke output will be larger, and the oxygen supply to each part of the body will not need many pulses. A person with good aerobic exercise quality can take part in high-intensity aerobic exercise for a long time, and his or her exercise will recover quickly.

5. This effective weight-loss exercise can not only reduce excessive fat in the body, but also enhance physical fitness, while reducing fat, enhance muscle elasticity, and make the figure show unique curvaceous beauty.

Aerobic calisthenics. Function

1 Lowering blood pressure

As long as you persist in aerobic calisthenics for 1 weeks, you will find that both systolic blood pressure and diastolic blood pressure are reduced to some extent.

2 lose weight

Aerobic exercise can burn fat, reduce neutral fat in blood and reduce weight.

3 Prevention of Diabetes

An article in Journal of American Medical Association pointed out that lack of exercise is an important cause of type 2 diabetes. Aerobic exercise can improve the sensitivity of insulin, effectively prevent diabetes and improve the symptoms of diabetes.

4 Relieve stress

Aerobic calisthenics can make people inhale a lot of oxygen, which can help people relieve fatigue, eliminate stress, adjust their mood and resolve bad emotions.

5 prevention of cardiovascular disease

homocysteine in blood is one of the independent risk factors for cardiovascular disease. Aerobic exercise can reduce the level of homocysteine, which is beneficial to the prevention of cardiovascular disease.

6 Keep joints healthy

Aerobic exercise is a whole-body exercise, which is very effective for moving the shoulder joint, elbow joint, hip joint and knee joint, and is a good choice for some people with joint pain.

7 Prevention of osteoporosis

Many patients with osteoporosis only know to supplement calcium, but neglect to do more weight-bearing exercise. Aerobic exercise can make bones strong and reduce the chance of fracture.

8. Reducing blood lipid

A study used mice with hyperlipidemia to do experiments and do aerobic exercise every day. After 6-8 weeks, it was found that their blood lipid level was significantly reduced and the formation of atherosclerotic plaques was obviously inhibited. ;