What are the aerobics exercises? Aerobics is a new concept of aerobic fitness that combines club standard aerobics and modern popular dance. It can make you quite comfortable. Burn your fat happily while relaxing. Let’s learn aerobics with me!
Aerobics movements
Body description
Lack of curves, easy to grow fat on the abdomen, and It’s what’s often called a small belly.
Little lazy tricks
① Do 50 sit-ups to relax your whole body and prepare for the next move.
② 5 half-squatting movements, each half-squatting state is maintained for 30 seconds.
③ Lift two 2.27 kilogram (5 pound) dumbbells, 25 times each on the left and right arms.
(1) Aerobics - Yoga
④ Jump 100 times while keeping your arms straight forward and parallel.
(2) Western pear-shaped body
Body description
The lower body is stronger than the upper body, and the upper body is thinner. The fat is mainly concentrated on the buttocks and thighs.
Little lazy tricks
① Do 50 sit-ups to relax your whole body and prepare for the next move.
② Do 50 vertical leg raises on each side of the left and right legs.
③ Lift two 2.27 kilogram (5 pound) dumbbells, 30 times each on the left and right arms.
④Bounce 75 times while keeping your arms straight forward and parallel.
(3) Hourglass Shape
For aerobics, it is not as difficult as everyone thinks. There are many movements that are relatively easy and simple, and there are no It can be done regardless of space constraints, whether in the office or at home. For example, sit-ups are a very simple action. This action is mainly to relax your body muscles.
Precautions for aerobics
Step by step
At the beginning, you should walk at a pace to give your body and lower limbs sufficient time to adapt. Don't do it for too long at first, 10 minutes is appropriate.
Before walking, it is very important to warm up and do appropriate stretching exercises, especially moderate stretching of the lower limbs. When it's cold, warm up longer and wear more clothes. Take your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiorespiratory endurance will increase, the heart rate will decrease, and the heart rate will return to normal faster after exercise.
Beginners should do it two or three times a week, every other day. Then you can increase the number of times appropriately until you feel the right amount, and never force it.
Hygiene and Health
After aerobics, you should change sweaty clothes in time to avoid catching cold. Especially after exercising in an air-conditioned room, you should do some stretching exercises before taking a shower.
Those who regularly do aerobics should pay attention to their feet and trim their toenails regularly. You sweat more when you exercise in hot weather, and the sweat left in the gaps between your toes can easily allow bacteria to grow.
Appropriate clothing
When doing aerobics, you should wear aerobics clothes that fit well and are sweat-proof. Do not wear ordinary leather shoes barefoot. Fitness shoes should have thick pads to slow down the shock caused by the impact of the foot with the ground. The shoe body should not be too soft, and can be used in a semi-high tube style to protect the ankles.
Women need to pay attention
(1) Wear a good bra when doing exercises, preferably one with strong support.
(2) When doing exercises during menstruation, the amount of exercise should not be too large.
(3) Women who have no exercise habits should not start doing aerobics during pregnancy. Even women with basic aerobics training need to consult a doctor during this period to decide whether to continue aerobics training.
The role of aerobics, a kind of aerobic exercise
Characteristics
Aerobics is a kind of aerobic exercise. It is characterized by long activity time, It has moderate intensity, can effectively control weight, and can effectively improve the various physical qualities of practitioners. Aerobics does not have high requirements on the venue and can be carried out in all seasons. It has a great promotion effect on the human body's cardiopulmonary function and endurance level.
Function
The purpose of aerobic training is to increase lung capacity, promote the oxygen metabolism function of red blood cells in the body, comprehensively improve the physical endurance of the trainer, and reduce body fat content. Comprehensive aerobics can maximize the enthusiasm of the bodybuilders. Each exercise is kept for about 15 minutes, and other types of exercises can also be replaced according to the needs of the bodybuilders. Keep your heart rate at the maximum heart rate (60% to 80%) during exercise, so that the proportion of fat consumed will increase.
The advantage of aerobics 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, the movements are simple and easy to learn, the music rhythm is distinct, and it has strong effectiveness in pleasing the body and mind and enhancing physical health.
In addition to improving physical fitness, aerobics can also become a social fashion. Participants can not only make like-minded friends, but also stay refreshed, energetic and in good shape through exercise.
It can be seen that the movements of aerobics are simple and very easy to learn. Exercise with music and some like-minded friends, and you will be happy both physically and mentally. Moreover, regular aerobics can improve your health. With better cardiopulmonary function, consistent exercise will make you more resistant to disease, healthier, and at the same time make your body more beautiful, so you can exercise regularly.