Four out of the vitality of aerobics

A lot of love MM like use movement to lose weight, aerobics is a good choice.

Aerobics as the most popular one of aerobic exercise, can effectively eliminate excess fat, but also to keep fit. Boxing, fitness ball drills, pedals drills, gymnastic exercises ... This is a very fashionable in aerobics is very popular.

The following will take you to meet these popular aerobics, together, to have a perfect body and the struggle for health!

Aerobics according to their main purpose of the exercises and tasks can be divided into popular gymnastics and aerobics; according to practice forms, can be divided into Freehand aerobics, calisthenics and use light instruments dedicated to bodybuilding equipment to practice of aerobics.

According to practitioners of sex characteristics, can be divided into women's gymnastics and men's gymnastics; according to practitioners, the characteristics of different ages, can be divided into early childhood aerobics, aerobics aerobics, young children, youth, aerobics, aerobics aerobics and the elderly and the middle-aged.

According to the characteristics of the human anatomy, body parts can often grouped into neck shoulder gymnastics, aerobics, gymnastics, aerobics arm, chest, waist and abdomen of aerobics aerobics, hip, leg and foot step aerobics aerobics; according to the action of content characteristics, can be divided into body posture aerobics, aerobics, running and jumping mat surface of aerobics and gymnastics, etc.

Aerobics in most popular four types are: boxing, fitness ball drills, pedals drills, gymnastic exercises.

These four aerobics have different characteristics and slimming effect. Next, we'll learn about the four vibrant aerobics!

Kickboxing-British gas and power combined with basic equipment: combat gloves, fighting clothing how: ★ ★ ★ ★ ☆ burns the degrees: 500-600 cards/hour in Kickboxing is a music, dance, boxing, kickboxing, and other characteristics together to form the aerobics.

Kickboxing training in addition to being able to achieve the purpose of weight loss, but also to strengthen the self control actions and attitude.

Now, it's the pressure of work generally larger, Kickboxing can effectively alleviate physical load, plus it's relatively simple movement, more and more people choose to combat operations for exercise.

Kickboxing requires speed and intensity of the perfect combination, you can consume a large amount of heat, do an hour of Kickboxing can consume 600 card heat.

A Kickboxing classes, will have a high intensity running links, this can consume 300-400 calories, practice kickboxing, 15 minutes approx. jump 30 minutes of aerobic dance, calorie consumption of at least two to three hundred cards.

Fight is intense cardiovascular training, ultimately control the fat, increased physical fitness and body building muscles (especially the upper body) are very effective.

It can improve self-confidence, muscle and coordination, and the necessary skills and flexibility.

Not only for muscle movement is good, the most prominent feature is it can be very effective exercise for heart and body control.

In General, women from 25 years later, on training the muscles even larger equipment exercise won't have too much change.

And Kickboxing in the relaxation areas, joined the entertaining dance stretching movements, which can alleviate muscle exercise of pressure and intensity. If you are age is still small, activists, in Kickboxing training, then add some yoga and stretching.

The basic action Boxing Boxing action essentially follow the body's most basic form, the action is simple, each a fist, each playing a leg will make you feel relaxed, without pressure, his action was simple but there is a kind of strength, beauty and health beauty can easily keep up with the beginners and the biggest advantage is that whatever action range large or small, you can let the waist and abdomen full force to get exercise.

Kickboxing for each set of actions is actually written by straight punch, kick boxing, and other basic actions before the shift.

Therefore, as long as you have these basic actions, practice kickboxing is very easy. Practice, action requires rapid and explosive force, a fist to the attention of the abdominal muscles contraction and yell out, so you can release the emotion, reducing stress.

Straight punch: hands clenched hands before and after, before suddenly rushed out, arm and shoulder in a straight line, exerting force order for legs, waist, shoulders, boxing.

Target: jaw or abdomen. Swing fist: keep out of the body, the fist time the arm and shoulder into an arc, the force order for legs, waist, shoulders, boxing.

Target: cheek or two ribs.

Marking punch: knees slightly curved, focus on the former, arm angle of 90 degrees, the punch of a side shoulder lowering, the lateral hip twist, vertical chuquan fist reversed, punch out towards your own heart, as long as possible guess.

Target: rib, nose.

Plays: before the raise knee and thigh and forward, parallel, perpendicular to the lower leg, toe pointing, straight on always legs, body-back, keep right in the restore the spine. This tactic appears to be simple, in fact, the practice is not easy. Target: groin, torso, sometimes face.

Basic equipment practice kickboxing clothing to sweat, relaxed sports wear, wear sports shoes with air cushion, and wearing gloves, since the gloves to help practitioners to effectively keep fingers so that it can in a fist-time more effectively.

Combat gloves hand parts with cortical cushioning, prevents skidding, skin up hard cocoon, but the most important role is to enhance the fight "realism" and also be compatible with the scarf, headband, etc.

Combat clothing can be ordinary fitness clothing, but require upper body tight, down wide practice kickboxing considerations for practice kickboxing, note that:

First, the costume.

Zaid on belt, wear a hat and gloves, or fighting in hand tied on the tape. Upper body wear tight little vest, down to wear large shorts or trousers.

Second, the course strength.

According to their own endurance to broaden or narrow the range of actions, to avoid injury.

Third, the action.

Be sure to follow the standard action of the coach, the body of the control to master, so that the waist and joint sprain.

Fitness ball drills — fun

Taste and exercise peer basic equipment: how easy is it to degrees: ★ ★ ★ ★ ☆ burns the degrees: 300-400 cards/hour fitness ball exercises is the rise of emerging sports one of the many people on this campaign also some strange. Fitness ball drills, most early comes from Switzerland, was widely used in physiotherapy, treatment of low back disorders, rehabilitation of the knee and shoulder.

How you can correct the body, improve the capacity of the balance.

Later, this colorful balls receive a fitness coach, develop rich recreational training equipment and fitness gymnastics, in Europe and the United States is very popular. Fitness ball exercises is an entertaining very strong action gym, it changes, exercise, but not very strong, with good diet and fitness.

Compared with other sports, ball drills with strong interest, graceful and variation, with relaxing music, movement, just as with the ball in play together.

The ball is suitable for all training, especially for spinal and pelvic exercise, fitness ball has good injury recovery and rehabilitation.

Fitness ball in exercise safer, but also can improve one's flexibility, strength, balance, posture, heart and lung function.

Full of interesting ball exercises especially for long-term sit in offices, buttocks and legs fat accumulation of serious crowd as well as in the recovery period of maternity.

Improved toughness and balance ball's main role is to balance capacity, enhancing training on muscle control capacity, enhance the body's flexibility and coordination.

In General, more than 20 years, the lack of strength training of people each year and a half pound of muscle evaporation, but muscles disappear not only affects the power, but also leads to overweight. The fitness ball joined the bodybuilders action, for example lying held up and sit up, requiring more balance to stabilize the body, but it will increase the strength.

Stretching exercises for the maintenance of healthy and vibrant life is very important, most people think that strength training and flexibility training not can co-exist, in fact, they should be mutually reinforcing, so regular stretching exercise not only can prevent muscle soreness injuries, physical and mental relaxation will be promoted.

It is worth mentioning that the ball exercises also has a massage effect. To play upon the ball, hold the balance is the key, this involves control "balance muscle" is also a core part of the body's control, the connection to the upper body and lower body's waist line area is the core.

Basic equipment fitness ball balls generally harmless PVC (vinyl) materials, diameter 45 ~ 75 cm, internal as hollow structure, required the use of inflatable, good elasticity and flexibility.

The sale of the ball on the market in accordance with the quality, size, price or in selling to a hundred dollars, and in general fitness equipment store you can buy, at the time of purchase can be chosen according to their size suitable for your own ball.

Use the ball with their hands can hold the feet can clamp is the best choice.

In the selection of the first to see if it is made by the PVV and secondly to check whether the mellow appearance, there is no damage, once again check the suitability of its flexibility and its capacity, the average weight of balls up to bear the weight of 200 kg, hand pressed felt very elastic, soft and comfortable description quality.

Exercise balls for attention to do fitness ball movement activists best wearing tight clothing, because in the exercise, the human body often and ball contact, loose clothing makes the action not convenient.

At the same time, it is best to choose a non-slip bottom shoes, of course, this also needs according to the fitness centre ground situation considerations.

In addition, the Member in the do the ball movement to be prepared for water and towel, at any time to add water.

Fitness ball exercises more Freehand movement some slightly more difficult, it requires a certain degree of control and balance, and strength of the waist and abdomen, the beginner should take the most basic actions.

Pedals drills — stepping out and passion basic equipment: pedal difficulty degree: ★ ★ ★ ☆ ☆ burns the degrees: 400-800 cards/hour pedals drills with the rise of development and aerobics, a gym in the earliest an aerobic exercise, it was the 1990s saw the emergence of an exercise.

Its effectiveness, and interesting, both for their sexual and other features, so the favor of the suffered fitness, especially fashionable young women.

Pedals drills is a medium intensity of movement, on the level of dance practitioners without too many requirements, suitable for a wider population, is a very suitable for modern women improve the body's sports.

Do something to set foot on the pedal down and move around. By overcoming the body's own weight to achieve the exercise leg muscle strength, enhanced physical control capacity, enhance heart and lung function.

Pedals drills is the use of a specially-crafted pedal, with dynamic music (about 120 beats per minute) on the pedal in rhythm and dance, the pace of action and calisthenics.

It has all the characteristics of aerobics, at the same time, as most of the action is done on the pedal, so it can more effectively enhance heart and lung function and harmony. For lower limbs and buttocks with a clear reference to hip fat loss, long legs, improve the role of physical lines.

Pedal operation as a form of aerobics at international level are increasingly becoming vogue weight loss method.

The reason for this is pedal fuck is the physical test bench drills and exercises on the pace of action and, in special pedal, so it has all the characteristics of aerobics, plus its height can be adjusted, fitness can according to their own situation easily maintain effective strength exercise to lose weight more effectively improve their coordination.

Another reason is the pedals drills security better.

As the pedal operating mainly in the pedal on the move up and down continuously, jumping action relatively little nature make lower extremity joints have clear flexors and extensors and buffer so that you can significantly reduce the impact on the joints, maximum extent avoid long jump causing injury.

Basic equipment of practicing pedals drills pedal pedals General length 100 cm, width 35 cm, height 8 cm.

Pedal height can also be based on the campaign level, pedal technique, knee bending andAdjustment. Practice pedal exercises effect pedal operation for aerobics, oxygen supply sufficient condition for a long time, low-intensity exercise.

Pedal with height plus the exercise intensity, accomplish the same action than in the Plains on energy consumption, will make your legs filling up the line more slender muscles, effectively solve the problem of hip drop, plus pedal fuck action and stretch and reach la, make your actions more flexible, lighter.

At the same time, but also can improve one's heart and lung function.

Suitable crowds pedals drills for all exercises, especially long-term Office, legs, lack of exercise, and hope that their legs become strong, healthy, and change the buttocks SAG.

The project is not suitable for heart patients, the legs are injured (in particular, knee, ankle, thigh ligament is injured), weak (such as post-partum, illness).

Campaign preparation 1, before 1 hour stop eating (if necessary, eat a small amount of easy digestion of fruits and vegetables, diet).

2, wear comfortable, breathable sport apparel.

3. adequate warm-up exercises.

Due to the double pedal key action is the top, bottom panels, such as the springboard zhuanban, to focus on the warm-up lap, ankles, and do a full stretch.

4, a certain amount of drinking water (preferably boiled water).

Half an hour before the exercise, you can drink 200-500ml drinking water. Because the pedals are intensity of exercise will inevitably cause sweating, activists must promptly added moisture to ensure there is enough water in the human body.

(Practice editing: what Chris)