Basic aerobics exercises?

Calisthenics is the foundation for aerobic endurance. Calisthenics has many benefits. It can not only help us effectively strengthen our body, but also has the effect of losing weight. The following is what I recommend to everyone. refer to.

Action 1: Double arm pull

·Stand with your feet hip-width apart, holding a dumbbell in each hand

·Pay attention to bending your knees to ensure your back is flat Straight, place your arms on the side of your legs

·Stand, bend your arms appropriately and then lift them up*** as shown***, put your hands down and return to the starting position, do 15 times.

Action 2: Superman

This action will exercise the latissimus dorsi, erector spinae, and gluteal muscles

·Lie face down and stretch your legs , holding a dumbbell in each hand, arms stretched forward

·Raise your legs as far as possible off the ground, arms 30 cm above the ground ***As shown in the picture***

· Hold for 5 seconds, return to the starting position, and do 12 times

Action 3: Flying Bird Exercise

This action will exercise the erector spinae muscles, buttocks, and hamstrings.

·Land your left foot on the ground, straighten your right leg back, your back parallel to the ground, hold a dumbbell in each hand, and keep your arms vertical to the ground

·Bend your elbows slightly, and extend your arms to both sides Lift *** up as shown ***, then lower it back to the starting position, repeat 15 times

·Then change legs and continue

Action 4: Lying press< /p>

This action will exercise the latissimus dorsi and abdominal muscles.

·Lie face up on the mat, holding a dumbbell in each hand on your chest

·Push the dumbbells upward with both hands, raise your legs, and curl your abdomen upward at the same time, so that your limbs Extend toward the ceiling

·Slowly lower your legs and put your arms behind your head until all fours are on the ground and return to the starting position. Repeat 12 times

Action 5: Lunge and twist

This action will exercise the deltoid muscles, trapezius muscles, rhomboids, and latissimus dorsi muscles.

·Lunge forward with your left leg, keep your right leg straight, place your left hand on your left thigh, and hold a dumbbell in your right hand by your side

·Turn your body to the right, Pull the dumbbell toward the ribs, as shown in the picture

·Return to the starting position and do 15 times

·Change sides and continue to do 15 times

Action 6: Stand up and side plank

This action will exercise the deltoid muscles, rhomboids, latissimus dorsi, erector spinae, and abdominal muscles.

· Start with a plank support on the left side, hold the dumbbell on the ground with your left hand, hold the dumbbell with your right hand and place it on your side

· Move your right hand up along the side of your body Pull, with your elbows back, until the dumbbell stops at the ribs

Return to the starting position and do 15 times. Continue on the other side.

Action 7: Lateral stretching

This action will exercise the trapezius, deltoid, and rhomboids.

·Stand with your feet together, lean forward at 45 degrees, hold a dumbbell in your left hand, and hang down naturally

·Lift your left elbow up to shoulder height, and then put it down

·Do 15 times, then switch sides and continue.

The benefits of aerobics

Aerobics can help improve IQ

Although the level of IQ depends on genetics, nutritional status, education and other factors. However, a series of exercises such as aerobics also play an important role in IQ development. Aerobics can promote brain development, improve and enhance brain function, and contribute to intellectual development.

Aerobics can effectively eliminate brain fatigue

Aerobics is a way of active rest, because when doing aerobics, the nerve centers related to exercise will be excited and interact with cultural learning. The relevant nerve centers will enter a state of inhibition. This kind of inhibition will be strengthened with the excitement of the motor center, so that the nerve centers related to cultural learning can get a good rest and play a protective role in the nerve centers related to cultural learning. Physical exercise after studying can not only increase the supply of oxygen and nutrients, but also help improve brain function.

Doing aerobics can help you lose weight

Doing aerobics is undoubtedly a good way to lose weight healthily. In the process of aerobics, on the one hand, it directly consumes body heat, oxidizes fat, and reduces weight; on the other hand, it improves the body's metabolic consumption capacity and increases daily energy consumption, which can also achieve the purpose of weight loss. Under the influence of these two aspects, insisting on doing aerobics can shape a perfect figure. Research from the American College of Sports Medicine shows that correct aerobics can help people maintain a healthy, energetic and slim body by up to 70%.

Diet after aerobics

After exercise, sugar, fat, and protein in the body will be decomposed in large quantities, producing more acid. So you will feel soreness in the back and especially tired. At this time, you need to supplement alkaline foods to adjust the balance of the blood environment in the body.

Of course, the acidity and alkalinity of food has nothing to do with whether it tastes sour or not, but is related to its chemical properties. For example, fruits such as tangerines, plums, and apricots are sour, but they are typical alkaline foods.

What to drink? It is best to drink milk, soy milk, tea, juice ***without sugar***, mineral water or boiled water is also acceptable. After doing strenuous exercise in summer, you can drink some light salt water, but the salt content should not be too high, otherwise it will affect digestion. What not to drink? Coke and other acidic foods with high sugar content will actually aggravate the soreness.

What to eat? Beans are a good choice, such as tofu, dried tofu and various soy products. Kelp is also the "leader" among alkaline foods. You can also fry sesame and soybeans, add shredded ginger and a little salt, brew them with boiling water and eat them to quench your thirst and satisfy your hunger. These are good alkaline foods.

1. Aerobics is an aerobic exercise. Regular exercise will deepen people's breathing and reduce the number of times.

2. Strengthen the digestive system, increase the secretion of digestive juices, enhance gastrointestinal motility, and accelerate digestion and absorption.

3. Improve the blood supply to the kidneys and improve the kidneys’ ability to eliminate metabolic waste.

4. Use aerobic metabolic exercise to consume excess fat and use dance. Reduce the growth of subcutaneous fat by performing comprehensive exercises on all major parts of the body.