Seven must-do fitness items in the gym

　　Aerobics is a new concept of aerobic fitness that combines club standard aerobics with modern popular dance. It allows you to happily burn fat in a very relaxed state. Do some aerobics in the morning exercise body to people healthy It is beneficial, and if you want to keep yourself in a healthy state forever, everyone must actively carry out physical exercise at ordinary times. Let’s take a look at those precautions.

　　Top ten fitness programs：

　　1. Yoga

　　Reasons for being on the list : Putting yoga first is really not what the editor meant. This term appears so frequently in the fitness field that it is boring to see. But there is no way, by media It has been praised by many people, and now it has the insistence of die-hard yoga fans. Its enthusiasm can be seen in gyms of all sizes. In a small survey, when the questioner mentioned the term "yoga", almost no one did not know it. ； There is no one who has not tried to practice weight loss methods. The combination of asanas, breathing methods and meditation makes it not just meditation, meditation or difficult body movements, but also a natural maintenance science that focuses on the inner world and guides behavior through consciousness.

　　2. Belly dance

　　Reasons for being on the list : Belly dance full of joy can increase the toughness and softness of the human body. The dance steps are natural and easy to learn, and no rigorous training is required. Charming, delicate, full of female The beautiful soft body dance stole the show this year.

　　The original Arabic name of belly dance is RaksSharki, which refers to the dance of the East, so it is also called "Oriental dance". As a beautiful body art, belly dancing creates a sexy and soft dance language through the rotation of the pelvis, hips, chest and arms as well as dazzling hip swinging movements. It is a whole-body exercise that allows your legs, abdomen, shoulders and neck to fully move and improves the body's elasticity and flexibility.

　　3. Pedal exercise

　　Reasons for being on the list : It suddenly became popular from the United States. Playing body jumps and rotations on pedals is very suitable for people who lack exercise in their lower limbs.

　　Step aerobics is a moderate-intensity exercise that combines the step exercises in the physical fitness test with the movements and steps of aerobics, and is completed on a special pedal. Treads are usually 100cm long, 35cm wide and 8cm high. The height of the pedal is adjusted according to the level of exercise, pedaling technique, and the curvature of the knee joint, so that bodybuilders can effectively and proactively control the effective intensity of exercise for weight loss. The most basic movements of step exercise are to go up and down the board. The buttocks muscles can be fully massaged. It is especially beneficial for people who sit and work for a long time. It can improve the shape of the thighs and make the buttocks firmer and firmer at the same time. Through various stepping and stepping movements with turning and jumping, the cardiopulmonary function can be exercised. During the movement of the center of gravity, the waist and abdomen can be effectively exercised.

　　4. Latin dance

　　Reasons for being on the list : There is no Latin "academic temperament" in international standard dance. It combines the styles of Cuba, Brazil, Spain, New York, India and Pakistan, with a combination of hardness and softness, hotness and variety of styles. The gyms and Latin bars were nearly packed.

　　Latin dance uses personal imagination in the twisting centered on the waist and abdomen to create a bold, passionate, unrestrained and sexy feeling. There are no rigid rules for hand positions, steps, twisting methods and amplitudes, and everyone can come up with their own style.

　　5. Fighting exercises

　　Reasons for being on the list : Emphasis on instant explosive power, catharsis of emotions, quick weight loss, handsome and dynamic. A complete session of aerobics will consume (usually 1 hour) 600 calories.

　　Aerobics combines boxing, karate, taekwondo, Chinese Kung Fu, and even some dance moves with explosive speed and rhythm. In the process of punching, kicking and shouting, you can lose weight while venting. Athletes need to imitate boxers, maintain flexible lower limb movements and agile left and right punches, and constantly repeat high-frequency boxing and kicking movements during the course.

　　6. Pilates

　　Reasons for listing: The most scientific program specifically aimed at fat loss and physical therapy rehabilitation, focusing on control, stretching, breathing, and shaping key parts such as waist, abdomen, buttocks, etc. The gentle movements can penetrate deep into the body, making the body slim and beautiful.

　　Pilates training will give you a strong center. By exercising the core parts of the body, the spine becomes soft and elastic, which not only beautifies the body but also strengthens the functions of the body's organs. During training, the muscles become slender and smooth, and the movements focus on "stretching and lengthening", emphasizing the control process during rest, and following the "low intensity and multiple reps" method to make the muscles full of elasticity without increasing the girth.

　　7. Spinning bike

　　Reasons for being on the list : A popular fitness sport originating from the United States. Lights, rhythm music, simulate outdoor visual effects. Each 45-minute class can consume 500 calories. It is passionate and dynamic, and is especially effective for losing weight on the legs.

　　Under the instigation of the coach, it is easy to enter a state of exercise and arouse high emotions. Although the bicycle is fixed to the floor, the positions of the handlebars, seat, and pedals can be adjusted, making it suitable for people of all sizes to practice. With the influence of the music rhythm and the adjustment of the weight on the feet, the feeling of riding a bicycle in various environments can be simulated.

　　What should you pay attention to when doing aerobics?

　　1. Clothing suggestions

　　In order to reflect more of the Latin beauty, it is best to choose clothing that can make people look slender. Pants can be tight-fitting open pants or low-waisted to highlight the curves of the crotch. It is best to choose a loose and sweaty T-shirt as a top, or a tight-fitting vest with a blouse with cuffs is also a good match. When choosing shoes, soft soles are the most important thing. In short, comfort is the most important thing.

　　2. Step by step

　　Before walking, it is important to warm up and do appropriate stretching exercises, especially moderate stretching of the lower limbs. When it's cold, warm up longer and wear more clothes.

　　Beginners should do it two or three times a week, every other day. Then you can increase the number of times appropriately until you feel the right amount, and never force it. Remember, haste makes waste.

　　At the beginning, the amount of exercise should not be too large. You should gradually increase the amount of exercise and increase the amplitude step by step. Moreover, the duration of each action does not need to be too long, about 10 minutes is appropriate.