Aerobics basic common movements

In the easy and beautiful aerobics exercise, the practitioner's attention is diverted from the troublesome things, forget about the disappointment and depression, enjoy, enjoy the joy brought by the aerobics movement. The following I learn with you.

1, and together style

Five fingers straight, together with each other. The thumb is slightly flexed and the knuckle is attached to the side of the index finger.

2. Spreading apart

The five fingers are straightened with force and fully spread out.

3. Ballet hand pose

Five fingers slightly flexed, back three fingers together, slightly inward, thumb inward.

4. Fist pose

Make a fist, thumb outside, knuckles bent, close to the index and middle fingers.

5.Standing Palm Pose

Five fingers straight, palm upward with force.

6. Spanish Dancing Hand Pose

Five fingers exert force, little finger, ring finger, middle finger from the metacarpophalangeal joints in order to bend, thumb slightly inward.

7, fancy

In the separate style based on the little finger straight to the palm back to the maximum, ring finger will follow the little finger back to bend.

Aerobics exercise moves

1. waist and hip twisting movement

Standing with feet together, both hands in the waist, shoulders relaxed, clockwise as much as possible to twist the waist and hips 5 times, counterclockwise 5 times.

2. Shoulder and arm around the ring movement

Standing with feet together, both arms straight to the sides and lift to shoulder height, forming a t-shaped, palm facing down, arm around the basketball circle 20 times. Then the thumb down, palm facing back, also so around the circle 20 times. Then turn 20 times with the palm facing up and 20 times with the palm facing forward. If you want to make it more difficult, you can do it like this: stand on one foot with your left foot for the first 40 times, and stand on one foot with your right foot for the next 40 times.

3. Hip and leg stretches

Stand on the floor, bend at the waist and touch your hands to the floor as much as possible. Bend one knee, keep the other straight, and take turns bending both knees, keeping both feet flat on the floor, with your head hanging down in complete relaxation, feeling gravity stretching your cervical vertebrae, and relaxing your mind completely. Hold this position for 15 seconds.

4. Tiptoe movement

Two feet apart at a certain angle, stand with heels together, arms crossed. Then try to tiptoe, put it down, tiptoe, put it down, so repeat 40 times. This action exercise calf muscles.

Diet after aerobics

The sugar, fat and protein in your body will break down a lot after exercise and produce more acid. So you will feel back pain, especially fatigue - this time to supplement alkaline food, adjust the balance of the blood environment in the body. Of course, the acidity or alkalinity of food has nothing to do with whether it tastes acidic or not, but rather with its chemical nature. For example, fruits such as citrus, plums and apricots are acidic, but they are typically alkaline foods.

What to drink? It is best to drink milk, soy milk, tea, fruit juice without sugar, drinking mineral water or plain water can also be. In summer after doing strenuous exercise, you can drink some light salt water, but the salt content does not have to be too high, otherwise it will affect digestion. What not to drink? Cola and other acidic foods with high sugar content, on the contrary, will aggravate the degree of soreness.

What to eat? Beans are a good choice, such as tofu, dried tofu and various soy products. Kelp is also the "best" of the alkaline foods. Sesame seeds and soybeans can also be fried, add ginger and a little salt, with boiling water and eat, thirst and hunger, these are very good alkaline food.

1. Aerobics is an aerobic exercise, and regular exercise will deepen one's breathing and reduce the number of times.

2. Strong digestive system, so that the secretion of digestive juices increased, gastrointestinal peristalsis enhanced, digestion, absorption accelerated.

3. Improves the blood supply to the kidneys and enhances the kidneys' ability to eliminate metabolic wastes.

4. Burns off excess fat through aerobic metabolic exercise, utilizing the form of dance. Reduce the growth of subcutaneous fat by performing *** sexual exercises on all major parts of the body.