Introduction aerobics course recommendation
1, Duoyan Zheng aerobics
Duoyan Zheng has produced many series of aerobics, and the common point is "simple movements, suitable for beginners". The duration of each set is basically controlled at about 40min. The difficulty coefficient is the lowest for beginners. You need a fitness mat, a pair of dumbbells (mineral water bottles can be used instead) and yoga balls (optional).
2、pump it up
Pump it up is stronger than Duoyan Zheng series. Combined with dance music with strong sense of rhythm, an aerobics exercise was held every year from -20 12 in 2004, and the duration was close to 1 hour, which was definitely a hearty experience. You need a fitness mat.
3、slim in 6
Silm in 6 was created by Debbie Siebers, a famous female coach of Beachbody. It is a relatively low-intensity course. Silm in 6 is very suitable as an introductory course for bodybuilders and the best choice for people with heavy weight to lose weight. The whole course has only five videos, ranging from 20 minutes to 1 hour. The total course plan is six weeks. You need a fitness mat, a pair of dumbbells (which can be replaced by mineral water bottles) or elastic belt. It is recommended that elastic belt be portable.
4、insanity 60
Insanity 60 Day Total Body Workout is a set of body-shaping and fat-reducing aerobics that continues to sell well in the United States, and it is produced by the famous fitness coach Shaun T. Insanity*** has 14 episodes, each episode is about 40 minutes, and both men and women can practice without any equipment during the 63-day fitness plan. Insanity aerobics mainly adopts interval training method, and gradually strengthens the exercise intensity. You need a fitness mat and a pair of athletic shoes with good elasticity.
5、Insanity Max 30
Insanity max 30 is a new product of Shaun T, a famous fitness instructor. It is an enhanced version of Insanity. In Max, the movement range is reduced, but the movement frequency is enhanced. The lack of 30 minutes can greatly increase the consumption of heart and lungs. Fast, accurate and powerful. This is my understanding of max. You need a pair of sneakers with internal stability, shock absorption and non-slip, a glass of water, a towel and a high-density fitness mat, which is enough.
6、p90x
P90X is suitable for those who have already fit and want to further strengthen the body. In other words, people who want to lose weight quickly can't get the desired results from this fitness program. Still do more aerobic, control diet, consume more calories than absorbed calories every day, which is recognized as an effective way to lose weight.
7、t25
T25-Focus is the work of Shaun T, a famous fitness instructor. It is a short and efficient periodic training, 14 week, with three intensity classes, covering aerobic, strength, cardiopulmonary, HIIT and stretching. The training content is different every day, five days a week, only 29 minutes a day, which is very suitable for office workers and students. You need a fitness mat, a pair of dumbbells (which can be replaced by mineral water bottles) or elastic belt. It is recommended that elastic belt be portable.
Matters needing attention in aerobics.
Warm-up activities, sufficient warm-up activities can raise 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 activities, 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. People with chronic diseases should exercise under the guidance of doctors, patients with cardiovascular diseases should reduce strenuous exercise, avoid rapid head rotation and sudden movements, and it is best to stop aerobics when suffering from a bad cold.
Exercise two hours after eating. Generally, aerobics can only be done two hours after eating. Because the food in the stomach is full after eating, immediate exercise will affect digestion, and it is prone to abdominal pain, nausea and other symptoms. And you should eat something easy to digest before exercise, and rest for 30 minutes before eating 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, diseases and health.