aerobic exercises

Aerobic aerobics, aerobics is an aerobic exercise, which can make people burn fat during exercise. Although not all people can get better results after practice, most people feedback that practicing aerobics is quite effective in losing weight. Then let's learn aerobics together!

Aerobics Aerobics 1 Korean Aerobics

For many people, slimming has always been the ultimate goal. But many methods of losing weight are not effective, and some methods will cost a lot of time and money. Unlike Korean aerobics, it not only won't waste money, but also is easy to do. There are no strict restrictions on the place and time of practice, and you can practice anytime and anywhere.

If you want to lose weight successfully, you should seize the opportunity, seize the time, learn Korean aerobics, and let the excess fat burn fully. I believe that after constant practice, my figure is great. Besides, in order to avoid rebound, we should practice with other sports, such as yoga.

Before practicing, you must make full preparations for exercises, such as head exercises, leg exercises, chest expansion exercises, etc. The biggest advantage of warm-up exercise is that it can prevent muscle strain and make the body enter the exercise state from the static state as soon as possible, which is very helpful to improve the exercise effect.

National aerobics

National calisthenics are rich and colorful, and hundreds of them have been discovered so far. Among them, Wuqinxi, Yijinjing and Baduanjin are more suitable for middle-aged and elderly people.

Five-animal play: imitate the movements of five animals, such as bears, apes, birds, deer and tigers. Each set of movements has certain functions, such as bear play can enhance muscle strength, ape play can cultivate spirituality, deer play can improve walking ability, bird play can improve their own balance ability, and tiger play can improve the flexibility of waist joints. Comprehensive exercises can strengthen the body.

Yijinjing: Softness in movements is very helpful for strengthening muscle strength and improving physical fitness. There are twelve commonly used paragraphs. You can practice one or more of these poses.

Baduanjin: It is a set of gymnastics movements consisting of eight movements. Its advantages are strengthening the strength of upper and lower limbs, improving respiratory function, promoting digestion and absorption, and preventing hunchback.

aerobics

Latin aerobics is a Latin dance that originated in Europe and America, but it is different from Latin dance. It combines Latin dance with aerobics, which not only consumes body energy, but also releases the body as much as possible.

Latin calisthenics began to be popular in Beijing in 2000 and has been popularized throughout the country. More and more young men and women practice, because they can learn Latin dance moves, such as samba, cha-cha, rumba and so on. , and can keep fit. Due to the addition of dance elements, the interest and aesthetics of exercise are enhanced.

However, in practice, people are required to devote themselves wholeheartedly in order to give full play to Latin feelings. If you can't let go, if you are not careful when stretching your hands and feet, you can't practice well. In addition, compared with ordinary aerobics, Latin aerobics is more difficult to practice, because it requires a certain dance foundation, otherwise you will feel uncoordinated when jumping.

Fitness aerobics

Aerobics is not limited by age and sex, and can be practiced by men, women and children. The difficulty can be large or small, and the time can be long or short. If some actions can be completed in a few seconds, some actions will take a long time. Exercise can be decided according to your own situation, and exercise time can be adjusted according to your own time.

However, it takes long-term persistence to practice weight-loss aerobics to achieve good results. Because no matter what kind of exercise, short-term practice can't achieve obvious results. Moreover, after a short period of practice, you have achieved initial results. If you relax, you may rebound. Therefore, if you want to lose weight, you need to make a long-term exercise plan and complete the exercise goals at each stage as planned.

In addition to daily exercise, you need to adjust your diet structure, try to eat less foods with high calorie and fat content, eat less snacks and eat more fruits and vegetables, which will help reduce excess fat. Besides, you need someone to supervise you, otherwise it's easy to forget your goals and create reasons for being lazy.

Elderly calisthenics

Aerobics for the elderly is simple and easy to do, and it costs no money and is not limited by the venue. Constant practice is good for both body and mind. And both men and women can practice, if the practice method is correct, there will be no side effects. After practice, people will find that the functions of heart, lungs and joint muscles have been improved, and the functions of the body have also been significantly enhanced.

There are two kinds of diseases: internal cause and external cause. Internal cause often dominates, and external cause plays a role through internal cause. Aerobics helps to enhance physical fitness and resistance to diseases. In daily life, we will find that many elderly people practice aerobics, and the longer they practice, the stronger their bodies will be.

However, if you want to get good results, you need to stick to it for a long time, because both muscle strengthening and cardiopulmonary function improvement need a gradual process. Therefore, it is important to stick to practice and not rush to achieve the best results.

Weight loss aerobic exercise

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 exercise. 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.

Exercising slimming aerobics can exercise all parts of the body. When practicing, you can practice with your bare hands or with light equipment. Practitioners are required to have strong will and long-term persistence, and local exercises should be combined 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, the diet should be properly controlled after exercise, but the intake of water and minerals should not be restricted.

Aerobics Aerobics 2 Aerobics

1, make a circle.

Stand up straight with your feet slightly wider than your shoulders, hold your chest and abdomen, relax your shoulders, droop your arms, tighten your hips, then stretch your head up, down, left and right, and repeat the action many times.

Step 2 shrug your shoulders

Put your hands at your sides vertically, look ahead and lift your shoulders alternately. Repeat eight times and pay attention to the range of action.

3. Lateral stretching

Spread your arms to both sides, then inhale, exhale when you lift, continue to lift to the highest point, and then stretch to the left and right.

Step 4 Stretch the waist

Bend your body to the right, lift your left arm, keep your hips stable, bend your left shoulder backwards, bend your right arm in front of you, and vibrate your upper body backwards four times. Then to the left of the body, the right arm is above the head, extending to the left, the left arm is bent in front of the body, and the upper body vibrates to the left four times.

Step 5 stretch your legs

Keep your arms raised sideways, flush with your shoulders, lean forward, stretch your legs, and pay attention to the large range of movements, so as to achieve the desired results.

Family calisthenics

Action 1: Hold a heavy object, lift it over your head, exhale and abdomen at the same time, then put down your hand, inhale and relax your abdominal muscles. Lift it once at a time and do it 8- 12 times.

Action 2: Lie on your back, put your hands on your sides, raise your feet at 90 degrees from the ground, then raise your head and shoulders, then slowly restore them and do it for 6-20 times.

Action 3: Lie on your stomach, one foot is vertical, the other foot is lifted, your hands support the ground, your hips and body are lifted, then you put your feet down and return to the original position, and repeat for 20 times.

Action 4: Keep sitting posture, raise your hands, open your legs, then bend your head to the left, then bend your head back, slowly restore it, lie on the ground, bend your legs, open your hands to the sides, and breathe slowly.

Action 5: Put your hands on the front side of your body to support the ground, stretch your right leg and bend your left leg 12 times, and then do the same action on the other side.

Office aerobic exercise

1. Hand movements: Make a fist with both hands, then open it, turn your wrist and repeat the movements for many times to relieve hand tension.

2. Shoulder movement: Stand up straight, put one hand on your shoulder and twist your head, then put the other hand on your shoulder and twist your head. Repeat this operation for about 1 min.

3. Neck movement: Turn the head from the left to the right, then turn to the left, then lean back and repeat this movement for one minute.

4. Stretching action: cross your hands, stretch forward, then stretch upward, then hug your elbows, bend left and right, then stretch upward with one hand and one leg on your knees and twist your waist to relieve fatigue.

Aerobic weight loss aerobic exercise

Hip movement

The purpose is to make the muscles around the buttocks strong, beautiful and flexible. When practicing, raise your arms horizontally, turn your wrists up, palms out, and then circle forward and backward eight times. Don't stoop your shoulders, start the whole arm movement from your shoulders and circle as much as possible.

Waist movement

The purpose is to reduce waist and abdomen fat and make waist and abdomen muscles strong and fit. During the exercise, the body bends to the right, the left elbow bends and tries to lift it upward, while the right arm extends downward and outward, then returns to the original posture, lifts the right elbow and left arm upward, keeps the right shoulder backward and the hip stable, so as to adjust breathing and pull the waist sideways.

Abdominal movement

The purpose is to eliminate abdominal fat, strengthen upper and lower abdominal muscles, and make people slimmer. When practicing, always keep your abdomen closed to avoid getting bigger and bigger. The correct action is to pull up the head and upper back with abdominal strength, the higher the better, and then lower the head and upper back, but try not to touch the ground and repeat the action many times.

Leg movement

The purpose is to eliminate thigh fat, strengthen muscles and make the inner thigh lines more beautiful. When practicing, straighten your toes, lift your right leg, then put it down, repeat this action many times and practice on the other side. In addition, bend the right knee close to the upper body, and then straighten it parallel to the left leg.

Middle-aged and elderly calisthenics

1. Stand upright, put your feet together, droop your hands, lift your arms up, open your right foot to one side at the same time, and then adjust your breathing. When exhaling, cross your hands on your chest, put your feet together and bend your knees, then slowly return to your original posture and do the same on the other side.

2, feet apart, shoulder width, heel don't leave the ground, exhale, jump up, don't have to jump up, then inhale, squat, repeat the action four times.

3. Put your feet together, separate your toes, spread your arms to both sides, lift your right leg to one side, bend your knees, adjust your breathing, and then slowly return to your original posture, and do the same on the other side.

4. Sit on the ground, stretch your arms to your sides, do circular motion with your hands, repeat it for ten times, and then draw a circle with your hands in front of your body, and do the same for ten times.