How many kinds of aerobics gestures are there?

(1) convergence type: the five fingers are straight and close. The thumb is slightly bent and the knuckles are attached to the index finger.

(2) Separate type: the five fingers are forcibly straightened and fully opened.

(3) Ballet hand type: the five fingers are slightly flexed, the last three fingers are close together, slightly adducted, and the thumb is buckled.

(4) Boxing style: clench fist, thumb outward, knuckles bent, forefinger and middle finger close.

(5) Upright palm type: the five fingers are straight and the palms are forced upward.

(6) Spanish dancer's hand type: five fingers exert force, the little finger, ring finger and middle finger bend from the metacarpophalangeal joint in turn, and the thumb is slightly buckled.

(7) Fancy: On the basis of (2) separation, the little finger bends back to the palm to the maximum extent, and the ring finger bends back with the little finger.

Matters needing attention in expanding data

One: Normative action

The standardization of movements is based on the standardization of movements, so the position, direction and movement route of limbs must be accurate when practicing. Pay attention to the speed, muscle strength and amplitude of the action, that is to say, the muscles are fully elongated and contracted, so as to achieve the overall effect of the action.

Second, the flexibility of action.

Elastic movement is one of the characteristics of aerobics, and the elasticity of movement involves many parts of the body. Therefore, attention should be paid to the control of muscle contraction and relaxation during practice, so that the movements are elastic and the rhythm is even, and the joints are prevented from being excessively stiff and overstretched.

Three: the sense of rhythm of action

Mastering the rhythm of movements is very important for aerobics practice. Practitioners must have certain muscle control ability, music rhythm and action completion ability if they want to perform better movements.

Therefore, in practice, we should pay attention to the development and training of students' sense of rhythm, so that students can master the sense of rhythm slowly on the basis of understanding the rhythm of music. [3]

Aerobics is very popular in major fitness places. Senior fitness coach reminds everyone that when doing aerobics, we should pay attention to the following items in order to receive good fitness results.

Warm-up activities, Mu Bai medicine

Adequate warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activity, thus preventing sports injuries.

Reasonable arrangement of exercise plan

Exercisers should arrange the time, intensity and number of exercise groups of aerobics according to their own physique.

Patients with chronic diseases should exercise under the guidance of doctors, patients with cardiovascular diseases should reduce strenuous exercise to avoid rapid head rotation and sudden movement, and it is best to stop aerobic exercise when suffering from a bad cold.

Timely replenishment of water

In the process of exercise, we should pay attention to replenish water in time to ensure good health and normal body. The best way to replenish water is to drink more and keep the balance of water in the body at any time.

Exercise two hours after meals.

Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms.

And eat something easy to digest before exercise, and rest for 30 minutes after exercise.

It is not advisable to exercise on an empty stomach.

If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.

Clothing selection during exercise

It is best to choose elastic, pure cotton, soft and comfortable clothes. After every exercise, wash clothes in time and keep them dry. Shoes should not only be the right size, but also be padded and have certain elasticity and flexibility. Never wear high heels and platform shoes.

Many MM who want to lose weight are considering what kind of exercise is suitable for them from the beginning. Aerobics is one of the popular weight-loss exercises.

How to choose aerobics to lose weight? What details should be paid attention to when aerobics is suitable? Bian Xiao, Yali Weight Loss Network, shares the common sense of aerobics necessary for weight loss, so that you can easily understand aerobics and jump out of the perfect curve!

Reference source: Baidu Encyclopedia-Aerobics