TRD families in the U.S. currently popular doing aerobics. Because this without equipment, venues, doing aerobics easy, effective, thus deeply the crowd welcomed. Now that the United States has about 880 already put the primary, middle doing aerobics listed as physical exercise compulsory project.
Basic action
A, huddled up sit (or sit-ups)
Unit time curled up sit since the quantity is abdominal muscle flexibility endurance quality symbol. Service muscular, can avoid the pain, spinal cord keep good body posture. Practice is, supine, his arms across his chest, legs clasp from the hip, heel knees up 30 to 40 centimeters, tiptoe hook furniture along the bottom. Lift to sit, until the body as close to the thigh, head forward. In 1 minute required repeated incessantly try.
Second, push-ups
Push-ups can exercise the arms and shoulders and chest muscles and strength and endurance. These muscles, and helps keep the coordinated development of good asanas and avoid including chest, suspicious back. Women and children under the age of 10 can double genu touchdown and leg cocked up doing, requirements, ShuangZhang flat in his keep, palm maintains the ground below the shoulder from and shoulder are the same as wide. Then do flexor arm props up exercises. Men and 10 years old, but should be same children action palms and tiptoe hold to, trunk keep straight.
Three, flat sat forward
This movement can exercise vertebrae, and legs and hips and flexibility. Good flexibility helps avoid vertebra and lumbar back pain at the bottom leg injury. Practice is, legs and approach is sitting on the ground, former horizontally, foot against the wall. Hands forward, trying to touch the wall. Note, knee shall not bending, forcibly not vastly, muscle as relax. Lasts for 5 seconds.
Four, three minutes jumping
Mainly is to exercise the heart. Jumping method is, the ground put only small wooden bench or a bundle of newspapers, highly about 30 centimeters, right to left foot pedal stool on his left foot step stool, alternating on land,. Do Chuan 24 times per minute, average 2-3 seconds once (alternate) action.
Operating procedures
A, preparation activities (5-10 minutes)
1, with a light steps go 3 minutes. 2, continue to walk 2 minutes above, straightening add some action; Palm, arms raised the fingers crossed, with arms swinging drive torso; Not swing arms side to lift (similar to bird flight); Upper left, right arms drive twisting; Big arms and hands shaking violently.
Second, heart exercise (10-30 minutes)
1, 3 times per week to make each aerobic exercise, 10-30 minutes, according to the length of time of oneself body state discretionary. Exercise methods like jogging, three minutes jumping, etc. 2, many people like to play bowling and golf or go out for a walk, these sports can consume calories, and stored inside body won't make the heart burden, also is the good way to train my heart. Adults quiet when heart minutely jumpy 60-80. A 40-year-old man, if the heart is average minutely jumpy 125 times, that every weeks 3 times aerobic exercise must be at least 20 minutes and every time. 3, most people like to use the long-distance running, swimming, skip, cycling, dancing, boating, tennis etc, this also is aerobics good way to improve cardiac function, it can be emulated.
Exercise begins, with low rates. Finally reached 30 minutes. In order to master heart rate, after 3 minutes in quick breathing just a moment, with 15 seconds Chuan remember the pulse frequency, calculate 1 minute palpitant frequency, continue to exercise. If detected numerical too low, it should be accelerated motion; If it is too high, should be appropriately reduced movement speed.
Three, upper body movement (5 minutes)
In order to improve the abdomen, shoulders and upper limb muscle performance, should press the following methods exercise. 1, huddled up sitting. 2, push-ups. 3, hind admire, two arms folded across his chest. His hind admire, make back and ground a 45-degree Angle. Maintaining a pose 3 seconds or longer until muscles ache, trembling, reduction, repeat again. 4, flexor arm, two legs slightly apart, arms in each hand, one raises hold 1 pound of objects, palms up. Then simultaneously to the flexor arm, hand in the shoulder, touch repeated objects.
The four movements not finished a to do another, can put each action dismantled, composition, as if ten minor cycle crouching sit since four times, four times push-ups, 4 times hind admire, four times for a cycle bowed arm. Minor cycle of exercise is gradually increased from every again through every 8 times above. Exercise a week to gradually from 1 times. Three times a week
The number of each movement in the minor cycle death also don't provisions. For example, beginning stage May 3 huddled up the seat and push-ups also don't, then you might as well put down after the number of flexor arms upward and appropriately increase to supplement.
Four, relaxation exercises (5 minutes)
In order to prevent muscle and nervous because of excessive tension and appear sore, dizzy wait for a phenomenon, the end of practice should do relaxation exercises. 1, take 2 minutes, shaking his arms, can alternate may relax. 2, with three minutes to do the following flexible practice. Flexor sit embrace crus, different is in full root, right leg bowed with her hands groin, then close to the upper left crus, delicious suppression as next volts. With a few seconds left, change after doing the same action. Three, stretch the shoulder, arms, as far as possible extension smooth lift. 4, back hook hand, arm from shoulder flexor, two finger after hook, keep in back photograph for a while. Alternating control again direction arm do the same action.
See the introduction, family TRD doing aerobics perhaps you intend to start tomorrow morning, then try to practise very well, but must not be too hasty, must be gradual, try to your best, still persevered.
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