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.

New international pop to receive an abdomen aerobics

Keep beautiful figure, in addition to a diet correctly, sports is the indispensable. Calisthenics experts are middle-aged designed a set of accept stomach aerobics, everyday take only 20 minutes, insist on practicing for a period of time, waist and abdomen will become fine, the body more healthy. Introduce below is foreign popular tucked up strong and handsome morning exercises.

One, the back arched movement

1, preliminary pose: trend, look up, back straight.

2, action: the back arched, lower the head, shrinkage abdominal muscle, keep pose 5 seconds, restore. Repeated 8 times. Contraction abdominal muscle, reductive when mouth only when nasal inhale.

Second, body lateral flexion movement

1, preliminary pose: legged, with her hands on her body side on the ground.

2, action: left hand to the left side slip out of his right arm, lift on the left, and bowed to the left shimmy with bowed to the left, repeatedly put four times, reduction. Change right done 4 times. Repeat twice. Lateral flexion hip motionless, action to do slow rhythm.

Three, boating

1, preliminary pose: posture, two legs are apart, arms knees before palm down, raises.

2, action: hands down on devices with forward, head to lap, restore. 6 seconds intervals do 1 times, 24 times repeated. Lumbar back straight when accept stomach. When the flexor devices, unbend inspiratory exhale.

Four, leg movement

PingWo, after his left arm, left leg unbend, extend deuce put right leg knees props up, his right arm pig body side. Back before you reach the ground, lifted, left leg left after, make both carried together. Repeat 12 times, and in the right arm, leg do 12 times. Point is to receive an abdomen, keep his back straight.

Five, twisting movement

Posture, the two arms natural prolapse, left leg, right leg knees right put up feet on knees outside left thigh. Left to right turn, i.e., your right hand on his right foot therein with eyes behind the floor, right shoulder. Maintaining a pose 20 seconds. Change direction do the same action. The repeated twice. As you roll to receive an abdomen, take a deep breath.

Six, accept stomach movement

Supine, with legs apart, waist not stick to, two arms lie body side. Tightening abdominal muscle, make the spine to the earth, maintain 6 seconds, then relax posture reduction. Repeated do 12 times. Accept stomach when expiratory, relax when inspiratory.

Seven, pretty waist movement

1, preliminary pose: supine, knees and legs back posted separately, arms lie body side.

2, action: accept abdominal muscle, slow puffed out the waist, until only the shoulder touchdown. Keep straight back four seconds. Then slowly down the waist reduction. Repeated do 12 times.