Kickboxing, fitness ball exercises, pedal exercises, aerobics... These are very popular and popular items in aerobics. Here are some popular aerobics exercises that you can start with to get healthy. Perfect body and struggle!
Aerobics can be divided into public aerobics and competitive aerobics according to the main purpose and tasks of its practice; according to the form of exercise, it can be divided into freehand aerobics, aerobics with light equipment and aerobics with special bodybuilding equipment; The gender characteristics of the practitioners can be divided into aerobics for women and aerobics for men; according to the characteristics of the practitioners at different ages, they can be divided into aerobics for adolescents, aerobics for children, adolescents for adolescents, aerobics for young people, and aerobics for middle aged people. Aged aerobics; According to the anatomical features of the human body, body parts can often be divided into aerobics, shoulder aerobics, arm aerobics, chest aerobics, waist aerobics, hip aerobics, leg bodybuilding Exercise and foot aerobics; According to the content characteristics of the action, can be divided into body aerobics, aerobics, aerobics and aerobics.
The four most popular types of calisthenics are boxing, fitness, pedal, and aerobics. These four types of aerobics have different characteristics and slimming effects. Let’s get to know these four kinds of vitality together. Aerobics!
Kickboxing - the combination of British gas and power
Basic Equipment: Fighting Gloves, Fighting Suits
Difficulty: ★★★★☆
Fat Burning Degree: 500-600 cards/hour
Kickboxing is a combination of music, dance, boxing, and wrestling to form aerobics. In addition to the goal of weight loss, Kickboxing exercises can also enhance the strength and posture of self-control movements. Now, people's work The pressure of life is generally larger, and the fight practice can effectively relieve the physical and mental load, and its movement is relatively simple. More and more people choose the fighting operation as the exercise mode.
Kickboxing requires a perfect combination of speed and intensity, can consume a lot of calories, and can do 600 calories for an hour of calisthenics. In a fight class, there will be a high-intensity running session, which can consume 300-400 calories. Calorie calories, practice 15 minutes kick exercise, approximately equivalent to 30 minutes of aerobic dance, heat consumption at least two or three hundred calories. Fighting is intense cardiovascular training, ultimately on the control of fat, enhance physical fitness, bodybuilding muscles (especially the upper body ) It is very effective. It can improve self-confidence, muscular coordination and necessary skills and flexibility. Not only is it good for muscular exercise, but the most prominent feature is that it can be very effective in exercising heart and body control.
In general, women form muscles from the age of 25, and even large-scale equipment movements will not change much. In the relaxation process, fighters also participate in recreational dance stretching exercises, which can ease Muscle exercise pressure and intensity. If you are a young athlete, you can add some yoga and stretching exercises during the training.
The basic movements of boxing
Fighting exercises are basically following the most basic form of movement of the human body. The action is simple. Every kick, every kick will make you feel relaxed and stress-free. His movements are simple but there is a beauty of beauty and health. Beginners It is easy to keep up, and the biggest advantage is that regardless of the magnitude or smallness of the movement, the waist and abdomen can be fully stressed and exercised.
Each group of aerobic kickboxing moves is actually a combination of basic movements such as straight punches, uppercuts, and kicks. Therefore, as long as these basic movements are mastered, it is very easy to practice aerobic kickboxing. , The action requires rapid, explosive, attention to contraction of the abdominal muscles when punching, and a loud bang, this can release emotions, reduce stress.
Straight punches: The fists are thrown back and forth between the hands. The front hand suddenly rushes out. The arms and shoulders are in a straight line. The force sequence is leg, waist, shoulder, and fist.
Goal: Squat or abdomen.
Pendulum: Close to the body, the arms and shoulders form an arc when punched. The force sequence is leg, waist, shoulder, and fist.
Goal: Cheeks or two ribs.
The uppercut: The two knees are slightly bent, the center of gravity is on the front, the arm is at an angle of 90 degrees, and the shoulder on the side of the fist is lowered, the hips are twisted, the fist is turned vertically, the fist is reversed, and the boxing heart is toward itself, and the fist is as long as possible.
Goal: ribs, nose.
Before the kick: Lift the knee forward, the thigh is parallel to the ground, the calf is vertical, the toes are always squatting, the legs are straightened, the body is slightly back, keep the spine in the middle, restore. This move seems simple, in fact, it is not easy to practice.
Goal: Inguinal, torso, sometimes face.
Basic equipment
Practice sweat suits and wear sweat-absorbent, loose-fitting sportswear. Wear athletic shoes with air cushions and wear gloves. Gloves help the practitioner to effectively close their fingers, so that they can be more effective in punching.
Fight gloves
There is a leather pad on the palm of the hand to prevent slipping and hard skin. However, the most important role is to enhance the 'reality' of the fight. It can also be used with headscarves and hair bands.
Fight suit
It can be an ordinary workout wear, but requires a tight upper body and a wide lower body
Precautions when practicing kickboxing
The first thing you need to pay attention to when practicing the kickboxing is: First, dress up, tie a headband, put on a hat and a fight glove, or put a cloth tie on your hand. Wear a tight-fitting tank top, and wear big shorts or trousers. Second, curriculum intensity. According to their own ability to expand or reduce the range of motion to avoid damage. Third, action. Must follow the standard actions of the coach to do, the body's control should be mastered, so as not to sprain the waist and joints .
Fitness Ball Exercise - Fun and Sports
Basic Equipment: Fitness Ball
Difficulty: ★★★★☆
Fat Burning Degree: 300-400 cards/hour
Fitness ball exercise is one of the emerging fitness movements that are now emerging. Many people are still unfamiliar with the sport. The first gymnastic ball exercise originated in Switzerland. It was widely used in physiotherapy and rehabilitation, to treat back and back diseases, and to recover knees and shoulders. The fitness ball can also correct posture and improve people's balance ability. Later, this bright and colorful ball received the favor of fitness instructors, developed into a recreational training equipment and fitness gymnastics, and is very popular in European and American countries.
The fitness ball exercise is a highly entertaining aerobics. It has a large variety of movements and exercise, but it is not very intense. It has good weight loss and body sculpting effects. Compared with other sports, ball exercise is very interesting. , Beautiful and varied movements, Accompanied by soothing music, The athlete is like playing with the ball.
The fitness ball is suitable for all people to exercise, especially for the spine and pelvis. The fitness ball has good injury recovery and rehabilitation function. The fitness ball is safer during exercise, it can also improve people's flexibility, strength, balance, posture, Cardiopulmonary function. Interesting ball exercises are particularly suitable for long-term sitting in the office, people with severe hip and leg fat accumulation and recovery of the mother.
Improve toughness and balance
The main function of the fitness ball is to train the balance ability, enhance the person's ability to control the muscles, and improve the flexibility and coordination of the body. In general, after 20 years of age, people who lack strength training will evaporate half a pound of muscle every year, but the muscles Disappearance not only affects power, but also causes weight gain.
Adding a fitness ball to bodybuilding moves, such as bench presses and sit-ups, requires more balance to stabilize the body but increases strength.
Stretching is important for maintaining a healthy and energetic life. Most people think that strength training and softness training cannot coexist. In fact, the two should complement each other. Therefore, regular stretching exercise can not only prevent muscle aches and injuries, but also promote physical and mental relaxation. It is worth mentioning that the ball exercise also has a massage effect.
To play fitness balls, it is critical to have a good grasp of balance. This involves controlling the problem of 'balanced muscles'. It is also the control of the core part of the body. The waistline area connecting the upper body and lower body is the core.
Basic equipment
gym ball
The fitness ball is generally made of PVC (vinyl) material which is harmless to the human body and has a diameter of between 45 and 75 cm. The inside is a hollow structure and needs to be inflated. It has good elasticity and flexibility. The fitness ball is sold on the market. According to the quality, the size is not the same, the price is also ranging from tens of dollars to more than 100 yuan, you can buy it in the general fitness equipment store, you can choose the ball suitable for your own according to your body at the time of purchase. When the ball can hold the hand, the foot clip is the best choice. In the selection, it must first see whether it is made of PVV. Secondly, check whether the appearance is sleek, whether it is damaged, and check whether its elasticity is appropriate and able to bear the weight. The average fitness ball can withstand a weight of more than 200 kilograms. The hand is pressed to feel very elastic, and the softness and comfort indicate that the quality is qualified.
Precautions when practicing a fitness ball
It is best for athletes who come for a fitness ball to wear tight clothing, because when doing sports, the body will often come into contact with the ball, and loose clothing will make the movement impractical. At the same time, the best choice for shoes is the non-slip bottom, of course. It is also necessary to consider according to the conditions of the fitness center's ground. In addition, members should prepare water and towels when doing fitness ball exercises and add water at any time. Fitness exercises are slightly more difficult than barefoot exercises, which require a certain amount of control and balance. There is also the power of the waist and abdomen. For beginners, it should be based on the most basic movements.
Stepping Exercise - Stepping out of Motion and Passion
Basic Equipment: Pedal
Difficulty: ★★★☆☆
Fat Burning Degree: 400-800 cards/hour
Step aerobics, which arose with the development of aerobics, was the earliest aerobic exercise in aerobics. It was a type of fitness exercise that rose in the 1990s. Because of its effectiveness and interest, , self-entertainment and other characteristics, so favored by bodybuilders, especially fashionable young women. pedal exercise is a medium-intensity exercise, there is no much requirement for the dancers' dance level, suitable for a wide range of people, is a This kind of exercise program is very suitable for modern women to improve their body shape. Do some exercises for riding down and moving left and right. By overcoming the body's own gravity to exercise leg muscle strength, enhance the body's control ability, and enhance the heart and lung function.
The pedal exercise is using a special pedal, with dynamic music (about 120 beats per minute) rhythmically moving up and down on the pedals, performing aerobics movements and steps. It has all the characteristics of aerobics, and at the same time, due to most Action is done on the pedals, so it can more effectively enhance the heart and lung function and coordination. For the lower limbs and buttocks have significant fat loss, hips and legs to improve the body line effect.
Pedal operation is a form of aerobics increasingly becoming a fashionable weight loss method in the world. The reason is that the pedal exercise is a combination of step exercises in physical fitness tests and aerobics movements and paces. It is done on special pedals. Therefore, It has all the characteristics of aerobics, coupled with its height can be adjusted, the fitness people can easily maintain the effective strength of exercise to lose weight according to their own circumstances, more effective to improve their own coordination. Another reason is the safety of pedal operation Better. As the pedal exercise is mainly on the pedal to keep moving up and down, there are relatively few jumping movements. Naturally, the joints of the lower extremity have obvious flexion and extension and cushioning, which can greatly reduce the impact on the joints, and can be avoided to the greatest degree. Sports injuries caused by long jumps.
Basic equipment
pedal
The pedals used to perform pedal exercises are generally 100 cm long, 35 cm wide, and 8 cm high. The height of the pedal can also be adjusted according to the level of movement, pedal technology, and knee flexion.
The effectiveness of practicing pedal exercises
Pedal operation is aerobics, long time in the state of adequate oxygen supply, low to medium intensity exercises. The height of the pedals plus the exercise intensity, to complete the same action than to consume more energy on the flat ground will make Your legs are strong, muscle lines are more slender, effectively solve the problem of hip sag, combined with stretching and stretching in the pedal exercise action, make your movements more flexible and lighter. At the same time, it can also improve people's heart and lung Features.
people suitble
Pedal exercise is suitable for all people, especially women who have long been in the office, lack leg exercises, and want their legs to become firm, healthy, and change their hips. This item is not suitable for patients with heart disease, there are legs Injured (especially knee, ankle, thigh ligaments), physically weak (eg, the latter, the recovering) Exercise.
Sports preparation
1, stop eating 1 hour before exercise (if necessary, you can eat a small amount of easily digestible fruits and vegetables, liquid food).
2. Wear relaxed, breathable sportswear.
3, full warm-up exercise. As the main action of the double pedal is the upper, lower plate, turn plate, springboard, etc., so we must focus on the warm-up of the thighs, ankles, and to achieve full stretch.
4, a certain amount of drinking water (preferably boiled water). In the first half hour of exercise, you can drink 200-500ml of drinking water. Because the pedal is a large amount of exercise, it will inevitably cause a lot of sweat, the athlete must add water in time to ensure The body has enough water.
Precautions when practicing pedal exercises
1, when the upper and lower plates, pay attention to the center of gravity.
2, during the action, it is recommended to drink a small amount of drinking water every 15 minutes. Principle: A small number of times
3, to fully stretch after exercise, especially the extension of the legs and hips.
4, to wear elastic clothes, the composition of cotton, Lycra is appropriate. Of course, you should also wear sports shoes, air cushion better, this can play a buffer role. Some people barefoot jump Step, this can easily damage the ankle .
5, If the movement caused by leg fatigue is not coordinated during practice, any part of the body has obvious pain or dizziness, rapid heartbeat, etc., should immediately stop the exercise and rest reasonably.
6. Many women are concerned that walking on a pedal exercise tends to make the legs thicker. In fact, this worry is not necessary. According to experts, pedal exercises are performed under a state of adequate oxygen supply. Low- and medium-intensity exercises do not muscular.
Rhythm exercises - jump out of elegant posture
Basic Equipment: Rhythm
Difficulty: ★★★☆☆
Fat Burning Degree: 400-600 cards/hour
The beginning of the popular aerobics, also known as rhythmic gymnastics. It combines a variety of dance styling and performance of human posture. According to the characteristics of various parts of the body, it stretches, expands, flexes, oscillates, winds, rotates, jumps, and other movements. With music showing youthful vitality and artistic appeal, the gymnastics training is performed. Rhythm and aerobics are also named after this. Rhythmic aerobics is a comprehensive manifestation of health, strength, and beauty. It promotes health, expresses body and posture, and adjusts emotions. For the purpose of developing physical coordination and flexibility, as long as you master a number of typical actions, you will be able to perform self-study and self-study in concert with the rhythm of the music.
Basic equipment
Rhythm equipment
There is no need for any equipment to practice aerobics. Simply wear a comfortable, sweat-absorbing rhythm or sportswear that will allow you to see how your body curves change with rhythm.
Rhythm exercises are one of the bodybuilding exercises that target the body, fitness, physical exercises, gymnastics, dance, and music. It promotes normal body development, strengthens muscles, ligaments, and internal organs. Function; Cultivate correct body posture, correct poor body posture, form a correct and graceful posture; coordinate muscles in various parts of the body, make the body develop symmetrically and harmoniously, and shape the body of beauty.
Rhythmical movements include shoulders, arms, chests, jaws, and lower limbs. Each position moves, and many movements can be made according to different positions (postures). It can be described as varied.
Rhythm aerobics features more prominent:
(1) The rhythmic aerobics movement is vigorous and powerful. It is an organic combination of basic gymnastics and sleek dance movements. The movement is graceful, the rhythm is bright and vivid, and the body improvement is prominently displayed. It is called a 'sculptural body sport'. .
(2) Rhythm Aerobics is performed under the accompaniment of cheerful, unrestrained, rhythmic music, which can give people passion, encouragement, and energetic spirit.
(3) Rhythm Aerobics has a great deal of arbitrariness and self-selection, which not only enables the body and mind to develop in an all-round way, but also enhances the ability to appreciate the beauty and cultivate the sentimentality.
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