Aerobics bring you health

Aerobic exercises one hour before, you can eat wheat and apple ( approximately 6 into a full ), to ensure adequate physical. Jump to conduct sufficient warm-up exercises. Jump process, pay attention to action standard, avoid injuries. To replenish moisture, hypoglycemia, can also drink glucose or sports drinks. Dance aerobics is a gradual process, beginners should not be blindly try difficult moves, such as a high kick. At the end of the exercise, remember to do stretching relaxation action, avoid muscle aches. Each exercise time to 45-60 minutes is appropriate.

Although aerobics emphasizes " rhyme, rhythm and body coordination", but Xu Jie thinks, persistence is the most important.

The drill with me

1 bicycle standing climb

The first regulation suits own position, abdomen, back straight, body inclined forward.

Note the elbow to maintain the natural bent, standing on the line must be added resistance, not empty step, keep breathing. The best choice of thick soled shoes. This movement can exercise to unit four biceps and arm muscles, increase muscle endurance and muscle strength, improve heart and lung function, also can reduce fat and stress relief.

2 front kick

Feet apart, to tighten the abdomen, knee natural bent, hands for the face, the left leg elevation of 90 degrees, and then down, right leg kick out. Kicks, knee bending.

Take care not to seek the skirting height, so as to avoid damage, according to their specific situation gradually improved training. This movement can exercise to the stock four muscle, leg and arm, capable of rapid weight loss, improved muscle coordination, or a simple self-defense action.

3 behind the ball lunges

Put the ball on the wall, back on the ball, to tighten the abdomen, hands in the waist on both sides, two feet apart inclined 45 degrees, two tips forward lunge, and keep 90 degree, two seconds after the change of foot repeats.

Pay attention to right anterior arch, bending the knees at 90 degrees, left foot to the ground, the body has to remain neutral, don't lean back, fitness ball to attention stability. Process to maintain the natural breathing. This movement can exercise to the stock four muscles and hip, hip and leg on the shaping curve are very helpful.

4 barbell Aerobics

First ready two small barbell films, bipod, abdominal tightening. And remain motionless, the body to the right and left hand, right hand stretched forward, bent 90 degrees, then repeated on the other side.

Note the elbow joint is not above the shoulder joint, maintain natural bent, do not blindly adding weight. Process follow the rhythm of the music, natural breathing. This movement can exercise to the shoulder.

5 ball crunches

Put the ball on the back, lying above, supporting feet flexed to 90 degrees, with a hand on the back of the head, the other hand fingers hold down the abdomen, the body to upper abdominal tightening, hold for two seconds, then slowly returns to original state.

Note the abdomen always tighten, fitness balls must be stable, move slowly, if feel neck very tired, may chin slightly tucked in. Roll up expiratory abdominal breathing, recovery. This movement can exercise the rectus abdominis muscle, reduce excess abdominal fat, strengthen the middle abdomen strength, also can exercise the body balance, improve gastrointestinal function, especially constipation have great help.