Aerobics and its benefits
Rhythm, or rhythmic gymnastics. Probably every woman knows about this form of sports and recreational activities, built on a combination of gymnastic exercises, elements of dance and music. It differs from others in that a series of exercises follow each other without interruption, in a fast rhythm to the music. But aerobics is not only dancing, it is a whole health system that stimulates the work of the cardiovascular and respiratory systems. In addition, aerobics classes help to improve the proportions of the figure, gait, become more resilient, stronger, more graceful.
Music for aerobics
Start by choosing a musical accompaniment. Music must be pleasant, cheerful, incendiary, rhythmic. In it you should easily distinguish the peculiar rhythmic beats; 120-130 beats per minute – when performing basic exercises; 130-140 and more – while running and jumping; less than 120 – at the end of the lesson, during the execution of relaxation movements.
Aerobics
It is better to perform a set of movements during the day 1-2 times a week for 30-40 minutes or 5-6 times a week for 15-20 minutes. From the very beginning, perform each exercise at least 8 times and without a break – this is very important. If you are tired, still do not stop, but slow down the pace of movements or do any other, less difficult exercise. Increase the number of repetitions by 1-2 times daily until you can easily do 20-25 times of each exercise. Breathing is arbitrary. It is most convenient to practice in a gymnastic leotard that does not restrict movement, or wear shorts with a T-shirt, light slippers or socks. You can practice in a tracksuit. It would be nice to train in wool leggings, they help improve blood flow to the working leg muscles.
Organized classes are, of course, the best option. But after all, a woman does not always have the opportunity to regularly attend a group. So what, she ordered the joys of rhythmic gymnastics? Not at all.
You came home from work, washed up. You are going to do household chores. Turn on the music for this time and try to perform different movements, in accordance with its rhythm. At your service are several exercises that can be used independently at home, in the country, during a vacation or a day off. Don’t be too strict with them. Improvise change, add more and more: standing, sitting, lying on the floor.
Now turn on the music and let’s get started. The main thing is not to stop for a second, not to lose pace, to keep up with the music. Breathing is free.
Aerobic exercise
1. Raising your heels as high as possible and keeping your toes on the floor, walk in place for one minute. At this time, perform free hand movements, as when walking, but more danceable; alternately raise and lower your shoulders; raise and lower your shoulders at the same time. Alternate these movements.
2. Standing, legs apart, hands on the belt:
a) tilting your head to your left shoulder, sit down slightly, return to the starting position; repeat the same on the other side;
b) bending the left leg at the knee, tilt the head to the right shoulder, bending the right leg – to the left. Alternate movements, performing them several times.
3. Standing straight with closed legs and feet, raise your fingers to your shoulders. Bend and unbend your knees while extending your arms. Repeat for 1 min.
4. Standing, spread your legs wide, arms to the sides. Move your upper body to the right and then to the left, while simultaneously bending one or the other knee. 1 minute.
5. Connect the feet, stretch your arms high up. Bend down by bending your knees and swinging your arms up. 1-1.5 min.
6. Standing straight, legs and arms to the sides. Vigorously turn the torso to the left and right, strongly tensing the abdominal muscles. 2 minutes.
7. Step right to the side, left foot forward, then left to the side, right foot forward. While doing this, swing your arms vigorously. 2 minutes.
8. Squat down with your hands on the floor. Move on your hands, taking four “steps” forward, four back. 1—2 minutes.
9. Standing straight, arms to the sides. Raise your left, then your right knee as high as you can. 2 minutes.
10. Do the previous exercise, accompanying the raising of the right knee with a wave of the left hand, and vice versa. Stretch well up. 2 minutes.
11. Dance to the rhythm of rock and roll with the whole body. Tired – walk around, gradually reducing the pace.
12. Sitting on the floor, legs wide apart, arms extended forward. Bending your back, lean forward, hands to socks. 1-1.5 min.
13. Jump, legs apart, together, forward, then walk. 1-3 min.