Aerobic Fitness: November 2010

Tuesday, November 30, 2010

Fluid belt just → Pilates

Pilates exercise — is the Pilates Method in Chinese translation, the campaign was a man named Joseph Pilates in Germany in the 19th century invention of a kind of fitness.

Pilates: as its name suggests mysterious, attracting people come into this world.

This is a new concept of exercises that can help you have a flat stomach, muscles, coordination and flexibility of the body.

Pilates movements look is not difficult, in others it seems, just jerked arm, pendulum leg.

As everyone knows, there's learning can be large. Fitness Centre coach told reporters that the secret of the fact, Pilates is and you are doing, campaign and let your awkward, uncomfortable as a primary objective.

Would you like to the left of it in favor of the right, you want to up its preference that you want to breathe it partial breath, various posture incredible to strengthen your coordination, mobilize your people who might never have had muscle mobilization.

If you think a rare gesture not so ugly, the bad, it is also quite enjoyable, needless to say, must have been done wrong.

Inventors Pilates is a genius sadists has no place to research, but to be sure, the campaign in a myriad of self-flagellation maniac was found in the market. Nevertheless, Pilates still being more and more people are respected.

Pilates recently welcomed a large reason is not subject to restrictions, and block space cushion, even on the floor will be able to practice.

Compared to something like Yoga, it's done in Western more talented.

Is integrated into the Western "just" – focus on body muscles and function of the training and integration into the Eastern "flexible" – emphasized the unity of body and mind at the time of exercise, each gesture has to and breathing coordination.

More importantly, this means that those determined to fitness weight loss but couldn't help gourmet temptations finally found paradise.

Pilates is not only to improve the external morphology of the human body, in fact, it's in some diseases are treated with special effects.

For example: body swelling, low back pain, constipation, fatigue, varicose veins, and so on.

Sitting in the Office, most waist a dewlap, Pilates is a targeted campaign.

In any case your muscles will tense up and legs stretched as far as possible to the distant, combined with breathing.

Imagine that your head is going to top the ceiling.

In a beautiful calm music, fitness coach guides you to practice. No pressure, no upset in this environment it will feel like a detachment of all, only in movement and intoxicating.

(Practice editing: what Chris)

Small facial Pilates achievement face beauty

From CCP Landai group of dermatologist describes facial massage in anti-aging integral prevention.

It is said that in addition to lifting massage lasting facial contour, soothe the expression pattern, you can promote collagen synthesis, directly against aging.

1. relax, rub palms, Palm gently to his eyes, forehead, cheek every 5 seconds, relaxing facial skin.

2. using the middle finger fingers at once from the mandibular lifting massage to the temples, and gently press the temples, 3 times.

With the middle finger fingertip from Chin TIRA-temples, and gently press the temples, 3 times.

3. hands on either side of the middle finger touch Alar 5 times and prevent depression sites become deeper.

Both sides from the nose to the lower eyelid lifting, do 5 times. Double finger belly part rotation TIRA neck skin to the lower jaw, a total of 5 times.

4. from the Chin, nose, forehead off to rotate four fingers finger tapping facial and slowly move to the temples, the five times.

Relax fingers clenched fist, from the lower jaw and nasal (move to bottom eyelids), between the eyes, the slow move to temples, 5 times.

5. turn, C'mon, bow to the chest, stretch your neck muscles before and after the 2nd.

(Practice editing: what Chris)

Pilates new favorite professional women's fitness

In fitness concept, Western emphasis on "just" to focus on high-strength, violent physical function and muscle training, such as boxing, gymnastics, etc., thoracic, lumbar and legs, and other parts of the exterior, while the Oriental emphasis on "soft", emphasizes that heaven and man, physical and mental harmony, such as Tai Chi, qigong in China.

India Yoga through ideas reach body and nature blend.

Then there is a movement to blend of East and West of fitness concept, realization and moderation? there — this is Pilates.

Pilates is PILATES denote from Germany who was founded by Joseph Pilates and promotion ·.

Joseph · Pilates was born in 1880, he said, the ailing childhood gray, asthma, rickets, rheumatism struggling for his great desire to health.

Work in the future, he will be in Eastern and Western health methods such as yoga, Tai Chi, ancient Greece and Rome, the combination of the traditional method, create a Pilates.

In 1914, the outbreak of the war in Europe was living in England by Joseph Pilates, is · German, so it was placed in a concentration camp.

In the concentration camps, he began training to help patient in bed, so that they can restore muscle strength and control, then Joseph · Pilates moved to New York, this training in ballet dancer to circulate in, many celebrities are to practice, which gradually formed a Pilates exercise.

Pilates exercise not confined space, the informality of actions, it is done by the muscles, abdominal breathing, the body and mind for the appropriate coordination of aerobic exercise.

But Pilates and other aerobic exercise the biggest difference is that it is static, breathing coordination, you can exercise while listening to soft music has gradually entered the realm of meditation.

Practicing Pilates, should wear loose comfortable clothing, no socks, in a suitable mat exercises.

As long as it points to any environment, you can make Pilates training.

Pilates to China in time but a couple of years, but because of its unique fitness function, has become a family Office, particularly professional women increasingly popular fashion fitness.

Pilates movements relative to the Yoga to simple, it does not have a complex combination of motion, simple and easy to grasp.

Real contact with Pilates exercise will find, just 5 minutes, the body will have a fever, sweating phenomenon.

Pilates for each action are slowly, clearly, breathing in the Pilates exercise is also very important, when the request is breathing exercise with the nose, exhale through your mouth, and each pose is required and respiratory coordination.

Pilates stress control, stretching, breathing exercise intensity is not particularly large, not muscles will be developed, and that through the core parts of the body, the body of exercise becomes soft and toughness.

Pilates exercise on the back, abdomen and buttocks muscles curve and plastic is very helpful for the modern woman's body at the request of the United States.

(Practice editing: what Chris)

Aerobic Kickboxing - Fat Killer.

Kickboxing Fighting was first used by European athletes and professional athletes launched aerobics, and its specific forms are to boxing, karate, tae kwon do martial arts, and even some dance moves mixed together, and with strong music, a unique style .The Effects of Aerobic Exercise. . Boxing explosive moment as strong stretching magnitude larger than traditional aerobics exercise more, especially for young people, excessive accumulation of fat, is called the full effect of "downsizing" movement. . Kickboxing action varied, including Zhiquan, hook, swing in, is playing, smoking kick, side kick, side kicking and other fighting action, with the music waving his fists, vigorous and effective action. .Fitness coach told us that when hit by a shoulder driven fist punching the completion of the punches and kicks before the attack had been looking at target; avoid the elbows, knees too much force; to avoid or dodge .Slam action Dongzuoguoda and dislocation due to avoid the reverse movement. .Required to do each action in the speed and intensity of the perfect combination, to rapidly, there is power, so a complete boxing will consume 600 calories, is twice as aerobics. .Exercise every muscle in the body, while also strengthening the capacity of joint activities, physical agility Flexibility and responsiveness. . more importantly, in the jump Boxing, require mention gas, chest, abdomen, jaw tightened, his hands fist in the face, and to maintain normal breathing, but do not hold your breath. .Mobilize the gas from the pubic region, including in the chest, so to concentrate the forces burst out. . Otherwise, action will be soft, neither the strength and beauty, but also reach the slimming effect. .Adhere to the gas in the chest, is in itself a contraction of the abdominal muscles and exercise, coupled with the movement to fully mobilize the muscle groups, especially in boxing in almost all the actions required to maintain a balance waist concurrent power, a class down to the waist .Abdominal exercise is very adequate. . addition, Boxing punching requirements, the abdominal contraction, screaming, not only to exercise the abdominal muscles usually not easy to use waist, hard punching, yelling all ease the emotional .good way to vent their emotions in this way, reducing stress. . national coach Han Wei remind you, If you want to try, be sure to pay attention to protect the tendons and ligaments to prevent injury, do 10 minutes warm-up exercise should be preceded, so that the joints, muscles begin to relax and then punched .after exercise, muscle soreness, if the phenomenon were found, the best ice immediately. .Boxing great intensity, there leg fatigue, local pain-like discomfort, dizziness, rapid heart rate, etc., are best to stop practice. . fighting aerobics Note: (1) warm up the body has not been enough time and enough stretch. .Class should be 15-20 minutes for each leg should be a stretch (2) abdomen, jaw tightened, his hands fist in his face (defensive position) to keep breathing, do not hold your breath (4) side kick does not move result in torsional stress concentration across the knee, .sprained knee, will be stretched toes, should be cross-toe side to reduce the knee twisted lateral pressure (5) Do not stiff knee to reduce the buffer. .Lift up your knees when in the turn, otherwise it will sprained ligament (6) hit fist punching when driven by the shoulder, hit the completion of kick boxing and has been looked at before the target (7) to avoid the crowded room to kick the action after the (8) to avoid the elbows, knees too much force; avoid or dodge the hit action dislocated due Dongzuoguotai .to avoid the reverse movement (9) if the following occurs, you can stop the exercise (leg fatigue, pain in the body appears like the local discomfort, dizziness, rapid heart rate, etc.) .

Muay Thai dance like the perfect breast shape.

practicing Muay Thai Kickboxing, especially for women, when women exercise and gradually into the Muay Thai's spiritual realm, the more they are not only the actual level of self-protection, and will have more powerful .inner strength, they will therefore be more gentle, calm, full of charm, while Muay Thai sport unique and balanced way, you can unknowingly be slender female body sculptures symmetry, both power and soft beauty. .Moreover, in practice Muay Thai Kickboxing, the city accompanied by rhythmic music, the rhythm when the music kicks punch, the boxing is just like dancing like a good-looking. . moves one: Zhiquan the fist hit from the lower jaw forward in parallel out, shoulder high, eyes staring straight ahead. .This action is mainly exercising the arm and back muscles. . moves II: hook from the side of the trunk from the waist up will be triggered for boxing, boxing for the last. .This action is for the arms and waist training. . moves III: elbow the elbow hit from the side of the trunk parallel to, the direction of eye gaze elbow. .This action is shaping the back and upper limbs. . moves Thursday: elbow down from behind the elbow hit, his legs into a lunge stand. .Relative to the elbow, this action added to the leg exercise. . moves Friday: After turning elbow turned back at the same time will be put on the elbow, elbow, head slightly to the rise. .This action is for the pectoralis major, and psoas muscle, including back exercises. . (internship Editor: Tong Wen Chong) Click here for more exciting content .

Aerobic Kickboxing collared thin new select

Kickboxing exercise a relatively large, accelerate fat burning instead of use will be, so it is a good idea to shoushencao.

Kickboxing was first developed by the European players and professional aerobics athlete launched, its specific forms are the boxing and karate, Kung Fu, Tae kwon do and even some dance movements together with powerful music, a style unique aerobic exercises.

Kickboxing as a transient explosive strength, physical exercise, stretching increases greater than the traditional aerobics greater, especially suitable for fat stacked too many young people, is the effect of "downsizing" movement.

Kickboxing movements and changeable, including straight punch, punch, blow out, kick, kick, side kick, side push, combat actions, along with music, double fist waving movements gangjin strong.

Fitness coach told us, when you want to throw a punch from shoulders to drive out boxing, throw a punch and kick before watched goals; avoid elbow, knee too hard; avoid Dodge or hit the action because the action is too large to dislocated, avoid reverse action.

In each action requires speed and intensity of the perfect combination to rapid, explosive power, so a section full of Kickboxing consume 600 calories, is two times the aerobics.

In training the whole body every muscle, will strengthen joint mobility, physical flexibility and swift.

More importantly, beating Kickboxing requires references to the gas, man, abdomen, lower jaw tightening, his hands clenched fist in the face, maintain normal breathing, but not breath-hold.

The gas from dantian mobilized, in the chest, in order to concentrate the power burst forth.

Otherwise, the action will be soft, neither the strength and beauty, and the weight loss effects.

Stick with gas in the chest, in and of itself is the contraction of the abdominal muscles, and exercise, combined with fully mobilize the muscle group of sports, especially Kickboxing in almost all actions are required to maintain a balance with waist and abdomen, the lesson down on the belly is full of exercises.

In addition, Kickboxing requirements out of boxing, abdominal muscles contraction and yell out, not only can exercise to usual difficult to use the waist on the abdomen, a fist, shouting is a good way to break the mood, this vent emotions, reducing stress.

National coach hanovo remind you, if you want to try, it is important to note that protect the tendons and ligaments, avoid injury, movement before doing 10 minutes to warm up, let the joints, muscles and then begin their fists, exercise any muscle soreness, preferably immediately ice compress.

Kickboxing exercise intensity, the occurring leg fatigue, local pain of irritation, dizziness, rapid heart rate, and so on, it's a good idea to stop the practice.

Fight with yangcao considerations:

(1) warm-up time is not enough and the body is not enough.

Class should be the legs should be every 15-20 minutes for a stretch

(2) abdomen, lower jaw tightening, his hands clenched fist in the face before (defense posture) keep breathing, not breath-hold

(3) avoid and professional sportsmen long training, should be staggered intensity and low intensity exercise

(4) the side kick is not forward wrest cross leads to pressure set knee sprain, stretch your toes will, should the toe side knee twisted cross-to reduce the lateral pressure of knee

(5) do not stiff knee to reduce buffering.

In turn, to raise your knees or anterior cruciate ligament sprain

(6) when you want to throw a punch from shoulders to drive out boxing, throw a punch and kick before watched the target

(7) avoid the crowded room after playing action

(8) avoid elbow, knee too hard; avoid Dodge or hit the action because the action is too large to dislocated, avoid twisting

(9) if the following occurs, stop the exercise (legs, fatigue and pain of body part appear discomfort, Vertigo, heart rate is too fast, etc.)

(Practice editing: what Chris)

Latin aerobics-let it become soft waist and abdomen

Latin aerobics comes from the Latin American national standard, but does not emphasize the international basic step, it stressed that energy consumption, the details of the action requested is not high, focus on physical activity and on the hip, spine and chest, shoulder joint activities, access to spiritual and bodily stretch.

The Latin American dance and aerobics blend together, slip free flowing, see stretch, who is also a pleasure to be ornamental index maximum exercise one of the girls favorite exercise.

Latin exercise the most is the twisting of the waist to the waist of the forces of lower limb, it exercises focus on waist and hip and thigh can get more exercise.

Latin aerobic exercises of another characteristic is the warm unrestrained Latin music experience in South America, at the same time increase in aerobic dance elements, in the exercise of access to your entertainment experience.

Latin aerobic exercises require 100% emotional investment, the more thoroughly the Latin sensation play, the more open, without taking into account, in the music release and using music to drive up the participants ' enthusiasm and initiative, have a lot to music and fitness.

Latin aerobics, passionate, and rhythm.

And in sports should be noted:

1) bottom side soft shoes;

2) follow the music hip and waist, normal breathing;

3) poor breathing, please break before deciding whether to continue;

4) avoid waist too, should feel right;

5) if the following occurs, stop the exercise (legs, fatigue and physical pain of discomfort occurs locally, dizziness, rapid heart rate, etc.).

(Practice editing: what Chris)

Man charm Dance: Aerobic Kick Boxing.

Daily shuttle in the evening the crowd you can feel the pressure everywhere, work, life, and many, so you no place to vent. .Simmering pressure once it started, not only can make your skin lost its luster, so that your body sick, you and he also trigger emotional crises. . In fact, the decompression is the eternal theme of urban white-collar workers. .If yoga, SPA is a gentle way to free your mind, then aerobic boxing is to allow you to complete the movement in the intense passion of the process of release. . aerobic boxing (kickboxing), first by creating a black wrestling world champion, but only recently in the country to a certain degree of development. .It is characterized is boxing, karate, taekwondo, martial arts and mixed with some dance moves, and combined with the dynamic full background music. .Highly explosive action, so that you vent the sweat of passion and youth. .Aerobic Kickboxing Exercise can not only proceed from the fashion, fitness for purpose and should, of course, in practice, there are still many problems need attention. . 1, warm-up time should be sufficient, otherwise the body can not get enough stretching. .Leg should be in class every 15 to 20 minutes for a stretch. . 2, abdomen, jaw tightened, his hands fist in his face (defensive position) to keep breathing, do not hold your breath. . 3, to avoid lengthy and specialized training like athletes, should be a large amount of exercise alternating with low physical activity and exercise. . 4, forward twisted side kick does not cross, otherwise it will lead to pressure to focus on the knee, a sprained knee, will be stretched toes, should be cross-toe side to reduce the knee twisted lateral pressure. . 5, the knee not stiff, to reduce the buffer. .Lift up your knees when in the turn, otherwise it will sprained ligament. . 6, hit fist punching when driven by the shoulder, hit the completion of punches and kicks until looking at targets. . 7, to avoid the crowded room in the post-kick action. . 8, to avoid the elbows, knees too much force; avoid or dodge the hit action while the Dongzuoguotai dislocated, to avoid reverse the action. . 9, if the following occurs, stop the exercises (leg fatigue, pain in the body appears like the local discomfort, dizziness, rapid heart rate, etc.). . (internship Editor: Sun East) .

Briefly about aerobic Latin

Modern people like seeking new, simple traditional exercise more and not their needs, give it a new Latin elements, people feel the Latin heat while robust body worlds.

Traditional Latin roots in Africa and Latin America, with enthusiastic, passionate, romantic style features, its dance movements and unconstrained rugged, speed and changeable, gestures and footsteps content-rich, full of passion, music rhythm strong.

After the introduction of the Latin, Latin dance workout is the Latin for "aerobic".

This name was uttered will dance as a kind of fitness modes of creativity. It is different from the national standard Latin, is yangcao, based on the integration of Latin of unrestrained and passion to make it more interesting for wider.

And aerobic Latin and Latin also has great differences in the expression of emotion, Latin dance things more, too passionate, and aerobic Latin retained the Latin health and unrestrained, remove the complexity and exaggerated, more inclined to exercise.

As long as the body, the general public can exercise, appropriate age range is very extensive.

To give you a hearty and comfortable feeling aerobic Latin music is Latin style, action to wag, in most cases to toe landing with fluid belt just feel, warm atmosphere, with the exception of the infection in music, coach, is easily found and aerobic Latin exoticism.

Aerobic Latin is still using the traditional Latin pace, but the music is more gentle, with the music rhythm of breathing vomit, would serve as a good fitness effect.

Aerobic Latin greatest in sports full of Latin dance unique joy and passion.

Fitness is very boring, but aerobic Latin can increase it's fun, especially music and action between a passion for the city's release pressure, relax special benefits.

This passionate, free fitness way became a kind of enjoyment, you can experience the beauty of Latin dance and rhythm.

In particular, when you start the aerobic Latin, powerful music plays, the mind suddenly out of tradition, with Latin music and release their energy, their burning fat, the comfortable feeling of hearty.

Classic action highlight the special charm of the aerobic Latin on the details of the action requested is not high, so long as it can keep up with the rhythm, its focus is the amount of exercise and on the hip, spine and chest, shoulder, and other joint activities.

It is not a simple calisthenics, does not require uniform.

Once you have the place of feeling, bold release their energy, free, free to twist it.

Aerobic Latin can deduct the excess belly fat and increases body coordination, flexibility, strength, endurance, heart and lung function, etc. More importantly, if you learned to aerobic training of Latin, on a person's self-confidence and elegance.

In addition, the hearts of music and easy to learn, the more folk dance and popular.

When it comes to its classic action, the coach said that it was difficult to find in aerobic Latin is not the classic action, in fact, the aerobic Latin every movement is classic, whether it is precisely, Samba, Rumba, slow-wave, and reflect the particular aerobic Latin charm.

It requires 100% emotion inputs, energy consumption, and the more stressed discover the Latin sensation play, the more we can let go, release the music for the body, spirit and body stretch.

Coaching tip na Li coach, learning aerobic Latin to note the following:

First, in order to better reflect the beauty of Latin, in the clothes seem to promote select thin clothes.

Pants tight open trousers can be selected, low waist pants effects quite well, in order to highlight the hip movements.

The coat can be arbitrarily, tight vest with a big collar blouse feel good.

Shoe selection is the most important sole soft. Overall, the aerobic Latin for fashion demands is not very high, as long as the comfortable, convenient for activity.

Second, the poor in breathing, please break before deciding whether to continue.

If the following occurs, such as the legs, fatigue and pain of body part appear do not apply, dizziness, rapid heart rate, and so on, to stop the practice. Avoid waist too, should feel appropriate. Joint should not be too tight, fitness, time to relax when the shoulder joint.

Finally, participated in the after aerobic Latin, on their own have full confidence, we must believe that he can go well, don't worry when you begin to feel could not be found, just go jump happily, Latin feel would like a layer of paper, a poke through the window is broken.

(Practice editing: what Chris)

Aerobic exercise your body and soul together beautiful

What is aerobic exercise

The word aerobic exercise, you will hear a familiar, but you may not really know what is aerobic exercise.

Aerobic exercise is also known as aerobic exercise, the human body in the supply of oxygen sufficient for physical exercise.

In other words, in motion, inhaled oxygen and demand equal to achieve physical equilibrium. It is characterized by low strength, rhythmic, longer duration.

Aerobic exercise of several indicators: A in aerobic environments;

B do not reach of breath of degree; C continuing weekly 3-5 times; D More than 20 minutes at a time; E strength in maximum heart rate (220-age) of 60%-80% of the campaign.

Therefore, aerobic exercise not only means the aerobic exercises, such as jogging, cycling, swimming, rope skipping, badminton, doing yoga, mountaineering etc are aerobic exercise.

Aerobic exercise of three major functions

First of all, aerobic exercise promotes good health.

As the saying goes, "life is movement," aerobic exercise can make inhaled than usual number of times the Organization for the advancement of oxygen, so that the body's metabolism, nutrition, muscle strength and endurance, body immunity have been enhanced. At the same time big muscle group continuously do have a rhythm, rhythmic movements, exercises the muscles and stimulate the body's circulatory system strengthening operations, a significant improvement in the heart of nutrition and lipid metabolism, thus increasing cardiorespiratory function to get the heart-lung endurance exercise. Therefore enhance physical fitness, good for health.

Second, the creation of a beautiful body.

All kinds of aerobic exercise needs to consume the body heat, burning body fat, exercise duration longer will burn off more fat, reduces body fat percentage. While in motion, muscle to get good exercise, the body's flexibility has also been very good, ultimately achieving the purpose of the slimming.

Third, to alleviate stress.

Aerobic exercise is a positive emotion regulation, it can transfer the excitability of the nervous system of the body and the spirit, relieve stress, to balance the mental state and improve sleep.

Aerobic exercise considerations

In aerobic exercise, preferably an hour to eat some food, and warm up, do some stretching exercises, activities at joint ligament, La limbs, lower back muscles, these are preparatory activities, then gradually into the appropriate intensity of movement, not too eager to enter the strength of a larger movement, avoid cramps, and other incidents.

In aerobic exercise is necessary to pay attention to movements of buffering and breathing, movement, not excessive, the body is a good exercise.

After the end of the campaign and do not hurry to rest, you need to do some stretching exercises, make the body gradually relax.

Each aerobic exercise time should be 20 minutes or more, but also not too long, you need to grasp their physique, avoid excessive fatigue.

After a period of training, daily physical activity and exercise intensity should be increased in accordance with its Constitution in moderation.

Do aerobic exercise will also need to watch your diet.

Daily intake of dietary, nutritional elements of scientific proportion should be as follows: carbohydrate 50%-55%, 20% of protein, fat and 25%-30%, required daily, water approximately 2000ml in motion, preferably every 15-20 minutes Note added some water.

These campaigns is not an aerobic exercise

Slight movement not only of aerobic exercise, reaches a certain intensity aerobic exercise, to exercise the function of heart and lung circulation, improving people's physical strength, stamina and metabolic potential capacity, is the most valuable sports.

Therefore the normal walking, doing housework, and so is aerobic exercise.

Strenuous exercise or aerobic exercise, vigorous exercise due to too fast and explosive force too, the body's sugar too late after decomposition of oxygen, but had to rely on "energy supply without oxygen".

These campaigns is anaerobic exercise. This sport is easy to result in muscle fatigue could not be sustained. Therefore, running, weightlifting, throw, high jump, long jump, and so is aerobic exercise.

(Practice editing: child wenchong)

Aerobic Latin: Release your passion.

Nowadays, there is a new exercise - aerobic Latin, is popular in large gym. .Accompanied by a strong music, marching steps enthusiastic, passionate practitioners. .So, what is aerobic Latin? .What are the characteristics of the sport? .Practice it should pay attention to what matters? .Recently, an interview with music and health Impulse Latin aerobic exercise fitness club coach Li. . with Latin elements Li fitness coach, modern people like novelty, traditional exercise alone can not meet their needs more, give it to add new elements of Latin dance, people .Latin feel the heat in the body, while strong, best of both worlds. .Wu Qi comes from the Latin tradition in Africa and Latin America, with a warm, lively, romantic style features, its rough uninhibited dance moves, speed changing, gestures, and the pace of rich, full of passion, a strong rhythm of the music clear. .After the introduction of the gym to Latin, Latin dance has become the "aerobic Latin." .The name at once seen that the way of Latin as a creative exercise. .It is different from the International Standard Latin dance aerobics is based on the integration of Latin and unrestrained passion, make it more interesting for a wider range. .Aerobic Dance and Latin and Latin are quite different from the expression of the situation in Latin something more, too passionate, but retained the Latin Latin aerobic health and unrestrained, remove the complex and exaggeration, more likely to exercise. .As long as good health, the general public can practice for the age group is very extensive. . you feel comfortable aerobic Earned Latin music is salsa, hip action to put the main floor most of the toes, with a soft but just the feeling, the scene has been unusually warm, .infection in the music, the coach's lead, it's easy to find the exotic Latin aerobics. . Latin aerobic pace is still dominated by traditional Latin, but the music is more soothing, breathing with the rhythm of the music to breathe, can play a better fitness results. .Latin biggest feature is aerobic exercise in full of the unique joy of Latin dance and passion. .Fitness is a very boring had it, but it can increase aerobic Latin fun, music and movement, especially between the distribution of the enthusiasm for the city to release stress, relax their own special benefit. .And this passionate, to be free to become a fitness way to enjoy, to appreciate the beauty of Latin dance and rhythm. .In particular, when you start aerobic Latin when the music sounded strong, suddenly the hearts of people away from the traditional constraints, enjoy Latin music with the release of their energy, burning their own fat, the kind of feeling of unparalleled comfort Earned .. . special charm of the classic aerobic moves Latin highlights the details of the action not ask for much, as long as can keep up the rhythm like, its focus is physical activity and hip, waist, chest, shoulder and other joint activities .. .It is not a simple aerobics, does not require uniform. .Once you have put in place the feeling bold release their energy, free, free to twist on it. .Latin both aerobic less excess fat waist and abdomen, but also enhance the body's coordination, flexibility, strength, endurance, cardiopulmonary function. .More importantly, if you learn Latin aerobics, a person will develop self-confidence and elegance helpful. .In addition, a deep-rooted music and the pace is easy to learn, so that more people of Latin and popular. .Speaking of its classic action, the coach said, Latin is not difficult to find the classic aerobic moves, in fact, every action of aerobic is the Latin classics, whether it is just, Samba, or the rumba, slow, no one .does not reflect the special charm of the Latin aerobics. .It requires one hundred percent of the emotional investment, emphasizing the energy consumption, the more vividly the feeling of the Latin play, the more open, the music release of the body, resulting in mental and physical stretch. . Li coach coach tips about learning Latin aerobics to note the following - First, in order to better reflect the beauty of Latin, the clothes that promote choice .people look slender clothing. .Tight pants optional Exposure pants, Di Yaoku child quite good results in order to highlight the hip action. .Free T-shirt, tight-fitting vest with a large cuff blouse feel good. .The choice of shoes is based on the most important soft soles. .In general, aerobic clothing for the clothing requirements of Latin is not very high, as long as comfortable and easy activities you can. . Secondly, in the case of shortness of breath, make a short break and then decide whether to continue. .If the following occurs, such as leg fatigue, pain in the body appears like the local discomfort, dizziness, rapid heart rate, can stop the practice. .Avoid excessive Twist, should feel right shall prevail. .Joints should not be too nervous when stepping fitness shoulder to relax. . Finally, participated in the aerobic Latin, it has to have full confidence in their own, we must believe that they can jump well, do not worry about the start can not find the feeling, just to jump happily, Latin .windows will feel like a layer of paper, a barrel that is broken. . practice experience Miss Song (22 years old, college students): I came to learn the Latin aerobics for some time, my purpose is it to achieve weight loss goals, in the past, .I have tried a variety of ways to lose weight, including running, cycling, playing squash. .Since the Latin can participate in aerobic, you love the game, and feel a great amount of exercise, after exercise, sweating a lot, I'll stick Lianxia Qu. . Ms Xu (30 years old, the insurance industry staff): I took my children together, the child is a member of the school dance team and would like to come look at dance skills enhancement. .I usually work a lot of pressure to come to relax Latin dance aerobics, dancing for some time, I feel very good, often after the dance through sweating, very comfortable. . Ms Yang (45 years old, corporate managers): I did not participate in aerobic Latin before the television every morning followed by 5-minute hop aerobics, total beats to Latin aerobic dance to the club .. .After each dance through sweating, on the whole body comfortable, I feel very spiritual. . Lee (52 years old, retired): I usually a lot of free time, often nothing to do, Latin aerobic exercise, the more enriched for flies. .This will not only pass the time, but also physical health, really serve two purposes. .Moreover, unlike the Latin Latin aerobics so difficult, more easy to learn, particularly festive atmosphere, I love it. . Editor: Peng Daojing .

Prerequisite knowledge: a fine solution for yangcao

There is a principle of yangcao

Human life is requires energy.

The body's energy comes from three nutrients in the body: sugar, fat and protein. These nutrients like the body's "fuel", in the human body through the complex biological chemical process to produce energy. We know that burning need oxygen, nutrients in the body to release energy, is also the result of with oxygen. Storage in the body by a diversity of "fuel". People just scheduled glumly and oxygen they need a moment to breathe in. Under normal circumstances, such as learning, jogging, light physical labor, oxygen supply is adequate. At this point, the body of nutrients such as glucose, is required for respiratory gas, 1 g of glucose produced approximately 16 thousand joules of energy, the product is carbon dioxide and water. Similarly, doing a gas drills, while energy consumption in the human body, but still maintains the level of aerobic metabolism.

The human body in vigorous exercise, you need energy, of course, greatly increased.

At this point, the oxygen supply is insufficient, hypoxic respiratory occurs. Anoxic respiration is the body of a physiological process that can quickly generate energy to form short explosive force (such as 100 m Sprint). Often these exercises, you can explore the potential of the human body, enhance sports performance. Jogging

However, oxygen-breathing fast energy supply, is to reduce the "fuel" utilization costs: at this point, only 1 g of glucose less than 1.

5 thousand joules of energy, and products is lactic acid. We will feel after strenuous exercise muscle soreness, is because lactic acid in muscle has accumulated.

The meaning of a yangcao

Yangcao is a kind of exercise intensity reaches gymnastics, is ideal for heart and lung function and muscular strength of progressive enhancement, while ensuring that the nutrients you need oxygen to breathe, to avoid the human body "combustion" of waste.

Note: If you do have the gas was muscle soreness after exercise, exercise should be to reduce the number of slightly from person to person, so that the human body is needed respiratory status.

A type of yangcao

The simplest common aerobic exercise, including walking, jogging, golf, swimming, hiking, cycling, aerobics, Tai Chi, yoga, etc.

Aerobic exercise is characterized by rhythmic intensity is low, and does not break and of long duration, cycling, climbing

A value of yangcao

English "AEROBICS" means "with oxygen" or "aerobic participation."

In fact, aerobic exercise in addition primarily by oxygen in energy supply, it also requires the main muscle groups involved in the whole body, exercise continuous sustained longer and rhythmic movement. Aerobic exercise can exercise heart, lung, and the cardiovascular system more effective, quick to bring oxygen to the body of each part.

Through regular aerobic exercise, people are more healthy heart, stroke output is even bigger, the body of each part of oxygen does not need a lot of pulses.

An aerobic quality of the good people can participate in a long time for high-intensity aerobic exercise, he or she also fast moving recovery.

Have yangcao (aerobics) is to have the "characteristics of aerobic exercise" exercises of the music accompaniment, to exercise the body fitness.

It must also be a movement of at least 12 minutes continuous time. But broadcast between drill drills, workers are not yangcao (aerobics), they only count calisthenics. Broadcast between drill drills, worker training effect is far from having the effect of yangcao.

(Editors: Mr Chow Yick-WA)

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10 most useful guide to aerobic exercise

1. the movement before testing exercise intensity.

Aerobic exercise, exercise intensity by maximum exercise heart rate and heart rate training zone, the heartbeat training with the appropriate exercise intensity range of reasonable heartbeat. Maximum heart rate calculation method: 220-age; heartbeat training with formula: maximum heart rate of 60% to 85%.

As a 40-year-old man aerobic exercise with a maximum heart rate: 220-40 = 180 (times/min), and this person's heartbeat training zone should be 180 × (0.6-0.85) = 108-153 (times/min).

2. exercise self test exercise intensity.

Exercise "and his talk," If you can use normal rhythm that complete sentences, and can keep breathing well, description is aerobic exercise State, if the breathless description body hypoxia, it should slow down.

3. exercise after check heart rate pulse monitor.

Exercise a stop instantly check the pulse, general enquiries pulse time for 6 or 10 seconds, then the number of the pulse check x 10 or 6 respectively, it can conclude that the number of heart rate per minute. If the measured heart rate is less than or greater than the heartbeat training zone, then to adjust the strength of the aerobic exercise.

4. not more than their movement ability of people to exercise.

Exercise intensity varies from person to person, if you insist on par with other people, often people doing aerobic exercise, but you do hypoxia movement.

5. weekly exercises the more the better, otherwise the burning of fat or less.

Aerobic exercise 6 times per week, if suitable to the purpose of weight loss per week should not be less than 5 times. If you make walks and other low intensity aerobic exercise each day of training time should not be less than 1 hour; if you participate in to lose weight for the target of the running time of exercise a day should not be less than 30 minutes. An exercise is not faster when moving when slow, stop, when the whole exercise should be at a constant speed of motion.

6. never exercises over the person and obese people, the best time to exercise should be chosen in 30-60 minutes.

After three meals may be selected, but not before, otherwise easily feel hungry. Movement to feel hungry, eat, eat some fruit or drink low-fat milk, soy milk, drinks, prevent hypoglycemia.

7. is not available to extend the time for each exercise to reduce the frequency of exercise.

Exercise frequency too few detrimental to intramuscular fat burning system, not a fat-burning enzymes fully active. Fat burning capacity is not available, a day once sustained long exercise is also easy to damage the body.

8. don't exercise workout.

When the body has a disease, such as colds, fever is hard to uphold the exercise, sick body often won't do aerobic exercise, but the body is very negative. This should stop exercising, adequate rest. Severe insomnia, fatigue is also not suitable for sports. And any heavy work, home, social activities are not applicable to stop exercise.

9. jogging indispensable for a pair of professional running shoes.

Used shoes or sneakers instead of running shoes, will only increase the ankle and knee injuries. Professional design and light running shoes, shoes stretch well, in the running to play the buffer, it allows movement process becomes easy to teach, to prevent bodily injury are also essential.

10. as long as air quality, select both indoor and outdoor sports.

Outdoor sports it is best to choose a flat, hard. If you jogging on the grass land or can greatly increase the movement of resistance, makes a lot of exercise intensity increase. In the rough or run by the local stone, easily fall, his feet, and other unnecessary injury.

(Practice editing: child wenchong)

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Four kinds of aerobic exercise effective weight loss no longer tired

On foot:

Walking sports medicine research findings revealed: brisk walking is the most simple and effective aerobic fitness.

Exercise is essential for your own health, physical strength, age and habits, to grasp strength. Speed should be controlled at 100-130 per minute, each time walk lasts not less than 20 minutes. Every day, it is best to choose before dinner or meal half an hour later, the air is fresh, stylish place for walking.

Jogging:

Jogging is the world's most popular aerobic exercise method, to maintain good heart functions, prevention of cardiac function in recession, and the prevention of muscle atrophy, prevention of coronary heart disease, high blood pressure, arteriosclerosis, obesity, etc., all have good effect.

Jogging speed should not be too fast, to maintain uniform speed, do not feel uncomfortable on the subjective, objective, on a per-minute rate control number 180 minus age. For example, a 30-year-olds, their heart rate while jogging for 180-minute 30 = 150 time, moving time of not less than 20 minutes per week to not less than 4 times.

Run walk alternating:

Run walk alternating with two methods: one is to go after the run, walk 1 minute after running for 1 minute, alternating.

Every two weeks can be adjusted to increase physical activity, shorten the time to go, increase run time. Another way is by going to start exercising, gradually transition to walk by jogging in place. Campaign duration of 20 to 30 minutes per week to not less than 4 times.

Swimming:

Swimming and fitness exercise is the use of the human body in the water be buoyant, resistance, friction, and the human body in the water in the weightlessness of exercise of a full-body motion, apply for all kinds of people.

Swimming and fitness strength and running roughly similar to the per-minute rate to control the number of 180 minus age, minus 10, for example, a 30-year-olds, their heart rate while swimming you can control every minute 30-180-10 = 140 time, moving time of not less than 30 minutes per week to not less than 3 times.

(The right to practice editing: longwin)

Aerobic exercises: strengthen cardiovascular function

Practicing aerobic exercise, you're more concerned about the consumption of fat, or enhanced cardiac function? many people may "utilitarianism" only concerned with the former, however, if you put the focus from fat loss transfer to strengthen cardiovascular function, fat loss may be more effective.

A comprehensive set of cardiovascular exercise, should include aerobics and strength training.

Both on the role of the body, aerobic exercise strengthens the muscles and cardiovascular system to transport oxygen capacity, so that you can adapt to higher strength, more durable movement. At the same time reduce the heart rate at rest, but practicing aerobic cannot improve your heart blood vessel transporting blood under stress, and this is the contraction of the muscle strength, at the time of contraction of the muscles will squeeze the blood vessels, impede blood flow of traffic, this is why some aerobic capacity is very good at handling heavy objects can also occur when the cause of health problems. Strength exercises can compensate for this lack, improve cardiac vascular compression of blood to the muscle conveying capacity, this improvement also gives the body in movement is finished burning more fat, and avoid the hard-earned muscle dividend deemed energy consumed.

Traditional aerobic exercise typically does not include strength training, this is very unfortunate, but can be changed, cycling exercise is a good solution.

Repetition is a combination of overall strength training with high intensity aerobic exercise, on the cardiovascular system is a big challenge, in the exercise you will consume more fat, while at the same time achieving these two objectives.

When the cycle exercise, weight must be able to complete the programme number of the maximum weight, aerobic exercise intensity to achieve upper level, equivalent to the level of continuous speech, note in the exercise started to do 5-7 minutes on low intensity aerobic exercise to warm up.

(Practice editing: zhangxing)

Beginner Pilates increase joint flexibility

Ladies ' imagine themselves should something bad was going to pull out a third party, legs kicking the door of the minute Flash to ass backwards, are not so lost Wei? want to take this action, there is a good tip: imagining a Barbie doll, your legs can only from hip Office activities, trunk, but still.

1, supine, hands placed on either side of the body.

Pull into the right knee and leg toward the ceiling straightened. Thigh and spine keep 90-degree angle, but at the same time to maintain the natural pelvic posture. The right leg slightly to go out on a "Pilates station attitude" left foot flat pad, to his left foot on the opposite wall.

2. (left) inspiratory crook, ready to begin first right foot to drive to the other side of the body.

3, (right), right foot in the air down to the middle of the body crook.

4. exhale cycles of your feet to a start location.

Each direction of continuous stroke big circle 5 times. Swap left foot repeat these action steps.

Compared to the level of the "primary" and the pre-vocational present a leg brace show reduced further, abdomen and pelvis strength and stability requirements.

Alternating legs, each side of the pelvic bone, knee and foot should be a straight line, training their knees don't sway to the side. This intuitive can improve your daily activities, such as stairs, running after the bus posture, reduce the wear knee injuries.

1, supine, hands placed on either side of the body.

Knees together, buckling toward the chest.

2. condensed the body axis.

Lift head, neck, shoulder and lift from the ground up. Right foot and ground into a 45-degree angled stay on the right hand on the left knee, the inside of the left hand side of the ankle. Hand to lift up to the outside.

3, suction, left knee to the chest and then drag.

Alternating hands posture. Continued alternating legs, breathe in a group, and then do a set of exhale. The target is a foot feet closer to the chest, another foot brace exhibition from the body.

4. When finished will shoulder, head and hand back on the mat (step 1)

(Practice editing: child wenchong)

Pilates gentle pleasures in the confrontation with you

Pilates: as its name suggests mysterious, attracting people come into this world.

Something like Yoga, Tai Chi, a bit like in a gentle and pleasant training your muscles to let your body gives the power of youth, is integrated into the Western "just" and integrated into the Eastern "flexible". This is a new concept of exercises that can help you have a flat stomach, muscles, coordination and flexibility of the body.

Pilates movements look is not difficult, in others it seems, just jerked arm, pendulum leg.

As everyone knows, there's learning can be large. Beijing Advanced Fitness Centre coach told, in fact, the secret of Pilates is to do with you, when your awkward, uncomfortable as a primary objective. Would you like to the left of it in favor of the right, you want to up its preference that you want to breathe it partial breath, various posture incredible to strengthen your coordination, mobilize your people who might never have had muscle mobilization. If you think a rare gesture not so ugly, the bad, it is also quite enjoyable, needless to say, must have been done wrong. Inventors Pilates is a genius sadists has no place to research, but to be sure, the campaign in a myriad of self-flagellation maniac was found in the market. Nevertheless, Pilates still being more and more people are respected.

Pilates recently welcomed a large reason is not subject to restrictions, and block space cushion, even on the floor will be able to practice.

Compared to something like Yoga, it's done in Western more talented, is integrated into the Western "just" – focus on body muscles and function of the training and integration into the Eastern "flexible" – emphasized the unity of body and mind at the time of exercise, each gesture has to and breathing coordination. More importantly, this means that those determined to fitness weight loss but couldn't help gourmet temptations finally found paradise.

Pilates is not only to improve the external morphology of the human body, in fact, it's in some diseases are treated with special effects.

For example: body swelling, low back pain, constipation, fatigue, varicose veins, and so on. Sitting in the Office, most waist a dewlap, Pilates is a targeted campaign. In any case your muscles will tense up and legs stretched as far as possible to the distant, combined with breathing. Imagine that your head is going to top the ceiling. In a beautiful calm music, fitness coach guides you to practice. No pressure, no upset in this environment it will feel like a detachment of all, only in movement and intoxicating.

(Practice editing: child wenchong)

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Sexy teasing titun calisthenics

Women's movements are often more than a woman's face.

Unfortunately, Oriental female figure than Western women, is not enough low bloated, and outstanding. Carefully compare, you will find the main reason is the Oriental Beauty female hip enough. Oriental female hips more thick and calm, not buttocks of Western women so high up, full of charming and provocative.

Especially with age, hips appear SAG, it's very frustrating.

The State is nothing caused by muscle weakness, and flat state in the proliferation of gluteal muscle weakness of dewlap. No matter which one you have troubles, we teach you winning ways in the field, so you have a pride of the hips, not Gu "hip" self-pity!

Pears-hip

Pears-hip fat more, take aerobic exercise in the gym to improve, at the same time exercise the hips proliferation of muscles are also important.

First, the aerobic exercise, hips will become more compact and beautiful.

1. This is the side walk, side-foot cross-previous step of gymnastics.

To around 1 time calculation steps, 8 times.

2. walk 8 after a single foot forward, one step back to the in situ, continue to 4 times the action.

Then walking time, another foot or forward cross-out 4 times. Note that straighten back last 5-10 minutes.

Second, the side kick help to strengthen large gluteus and gluteal muscles.

1. put the chairs in the lateral one hand support.

2, the lateral leg slowly lift-out must be carried to the buttock muscles feel crunch on the outside.

3, return to step 1, and this time it is played backwards slowly, until after the gluteal muscles are tight side, and then recovered to the 1 position, the opposite side is also using the same method, 10-20 to 1 round, do a round 1-3.

Flat type hip

Hips lichen, must exercise the muscle to create has the thickness of the hips, but, even with the same amount of exercise, be sure to increase the load of gymnastics is better!

I. to one leg curl extension exercise thigh muscles to lift hips.

1. determine the cross on the chair legs, one foot on the Chair, the standing position to let in body and bent at right angles to the shank.

If too close to or far away from the Chair, legs bent angle too large or too small, does not reach the results even hurt the leg muscles.

2, hands to the waist, in upper body straight, curved leg stretching exercise.

Bending, the Center must be placed in front of the foot, don't forget to keep right! 5-10 times as a round, each doing 2-3 innings.

Second, the back side lift leg movement has enhanced the role of the gluteal muscles.

1, will be back in his chair back with Volt, formation Volt lying on the upper body can relax.

If you feel uncomfortable, it can be converted into the mat below.

2. one foot in straightening, lifting, and then slowly upward, all on one foot for 9-10 counts as 1 round, doing 2-3 innings.

Note the body not to bounce and improve back, slowly for you. This movement can beautify the buttocks.

Titun diet principles

Principle is the need to reduce the intake of animal fats, it is best to soybean protein, such as the original plant or low-calorie and nutrient-rich seafood is the staple food;

In the vegetable, pumpkin, sweet potato and taro these vegetables are rich in fiber, can promote gastrointestinal peristalsis, reduce risk, thereby creating the constipation thinness among and bodybuilders lower body.

Furthermore, the choice of nutrients is also important. Many women have upper body thinness among but lower body bloated, you will have to reflect on his diet, whether there is a lack of potassium content.

More tofu can keep hips round Alice

Tofu is a wide variety of cooking methods, can be shredded, braised, stew, fancy range.

And tofu family varieties is emerging, in addition to the traditional soy milk, dried bean curd, and so on, now more tofu new introduction of the new class, such as delicious tofu ice cream is very suitable for people who cannot accept the lactose. In addition, the use made of bean curd cheese cake is great too.

(Practice editing: Liu Haibo)

Pilates for physical and mental harmony movement

Pilates your mental focus and respiratory adjustment in movement.

This is a combination of mental and physical exercise, it allows your body to reach a desirable State. At the same time, he will let you feel the body and the spirit of harmonious and peaceful and cheer.

Not only is your stomach with smooth movement, there are also doing Pilates of more benefits:

1. make your own health, supple spine

2. let you have better balance and coordination

3, this is a moderate exercise method

4. This will improve your mental state

5, can make you faster recovery to the pre-conception figure

The beginner workout plan

The following is a simple introduction about Pilates.

All you need is a mat. If there is a problem with your back, to go to the doctor check-up.

Now tell you how to properly do Pilates.

Focus on your stomach.

Keep your abdominal muscles to your waist back, slightly raised, particularly when the breath. Heart silently tall, slim, and stretch your body.

In your exercise time out of your nose, and mouth breath.

When you breathe in, maintain abdominal flattening, breathe in the outward to try to expand your ribs.

In order to do sports.

Each week, at least three times during the campaign. In at least done 10 cycle you will start to feel the effects of exercise.

Doing these exercises:

109 breathe

Supine lying in bed, hands naturally on your side, Palm down.

Bend your legs and hip to 90 degrees, so that your legs will directly above your hips, while enabling your legs are parallel. When you shrink the abdominal muscles, lift up your head, shoulder and arm off the ground when the breath. Then breathe in. In your call to finish 5th, put your hand rhythmic down. Every breath when TIC your hands. Then put your hand over the rhythmic pressure on your hands while suction 5 finished set. In accordance with the order made at least 9 times in total, breathing 100 times (if you are a beginner, then the target location in respiratory 20 times, and then gradually increase to 100 times)

Bridge

Lay on the ground, the knee bent, feet flat on the ground, and shoulder width apart.

Arms on both sides of the body naturally, palms facing down. Do a deep breath, you shrink your abdomen of breath, and then slowly bend your hip, lift your hips, your buttocks and lower back (but not your arms) lift your body. Use your shoulder upper to prop your upper body (but not your neck), just use your hands to keep balance. Keep this movement for 10 to 15 seconds, relax, and then doing it again. Note: If you have pain in the neck, so don't do this action.

Single foot wrap type

Lay on the ground, the arms of nature on your side, knees bent, feet flat on the ground.

Put your right leg straight toward the ceiling, strained feet. Breath, and then shrink your abdomen.

Slowly counterclockwise your right leg, keep your butt.

In you to turn your legs when inspiration, time to go within the breath. Counterclockwise for six times, and then do 6 times clockwise. Repeat.

Double leg stretching exercise

Supine lying on the ground, the legs to your chest.

Put your hands naturally in your lap. When you use your abdomen to lift your shoulders off the ground when the breath.

Breathe in, and then put your body stretching, Palm up, his head, legs straight, lift off the ground.

Keep this movement 1 seconds. Breathe in, and then you put your knee to while your arms exclusively to your legs. And then stretch. Repeat 5 to 8.

Spine stretching exercises before

Legs straight sit down, feet apart and shoulder width, feet, knees slightly bent and relax.

Put your abdomen aspiration to your spine. Forward out your arms and chest. Keep your shoulders relaxed.

In your body forward bending, breath.

Continue forward bending, put down your head, neck, shoulder and ribs until your spine to form a "C" of the glyph. Breathe in, and then return to the initial position. Repeat this operation three times.

Saw-

Legs straight sit down, feet apart and shoulder width, feet relax, arms stretched to your side, with unbiased, put your abdomen aspiration to your spine.

In turning your body while your left hand with your right foot, breath.

Just want you to use your fingers to your feet to amputate. In your hands touch your toes, more shrinkage of your abdomen. When you return to the initial position, breathe in, and then change the other side. In order to do at least 2 times.

(The right to practice editing: longwin)

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The perfect dress falls in love with yangcao

Warm air conditioning room, rhythmic music, dripping with sweat in good time ... There was mentioned again yangcao after-hours program, past the old love new love again.

An inventory of the basic equipment

Jacket: General Gym is very warm, and therefore they will own package dressed, they can wear shangchun Amoi listing of short-sleeved t-shirt or cute little vest.

In short, the principle of a relaxed casual, but must sweat permeable.

Because of the movement for a long time yangcao, physical activity and a large, easy sweating, if you wear too thick, but easy to catch a cold.

The following attire: yangcao on clothing is not high, so comfortable.

Low waist titun casual trousers while showing the graceful curves, but very test build. And a detail-rich, color powder in pants more attractive and eye, if able to coat phase contrast that's even better.

Sports shoes: jump drills, due to the amount of exercise is very large, so the earthquake of shoes is important, it is best to choose multifunctional sports shoes, the shoes in front of the Palm and the Palm has after a cushion to slow down the jumping on impact.

Otherwise the impact on foot to Ischia and the spine Department, is likely to cause serious problems, not problems summary shoes underestimated.

Fitness shoes should have thicker cushioning, shoes are too soft, you can use half-height drum, to protect the ankle.

Sport package: Compact sport package to fit your mobile phone, keys, skin care, and so on, and the movement of oversize packages not only keep up with fashion, the suits, towel clean sweep.

Sports towel: soft, lightweight cotton sport towel is essential, it can spoil your skin properly, you can avoid the common cold.

Apron: small apron not only to help us take care of your hair, don't let them block your own eyes, also has the ability to absorb sweat, so that my image more perfect.

Edit a reminder:

1. gradual.

Initially, should take steps to move the body and limbs have sufficient time to adapt. Start do not be too long time to 10 minutes.

2. the exercise, to yangcao timely replacement of sweaty clothes.

Avoid cold, especially in the air conditioning room campaign should do some stretching further shower.

3. often do aerobics, to keep an eye on their own feet, often clipped toenails.

More sport sweating, sweat in toes in easily let germs, so should always keep your feet dry skin.

4. jump exercises have to wear comfortable cap Rally Sport bra.

5. the period jump drills, exercise should not be too large.

6. no exercise habits of women during pregnancy, it is not advisable to begin to do exercises.

Even with the female body building training base, during this period is also a need to consult your doctor to decide whether to continue to exercise training.

(Practice editing: what Chris)

Let's sweat of aerobic dance

Aerobic dance is in line with the music rhythm dance sport, very easy to adjust the breath and jump up and very happy, you can also set the body of excess fat, "destroy".

Aerobic dancing, on the one hand can consume more calories, (beginner jump 30-minute dance, can consume 106 thousand calories, the equivalent of jogging 3.5 km.

)

The other side, so that the "dancers" fully absorb movements required oxygen, fresh oxygen delivery to the whole body movement throughout the whole body, promoting respiratory, circulatory organ and muscle movements.

Dancing, aerobic dance and do not necessarily have to go to dance the classroom, at home will skip, you can meet the age, have more freedom.

Selected favourite and rhythm will not be too fast for music and dance after watching! sweating will open many even mood.

The following describes two basic jump method, select the Skip method for you.

Skinny Skip method

Meet the music repeatedly to gently jumps

Number 1, 2, elevation knee.

Number 3, 4, straightening the knees as elevation feet.

Get rid of grease jumping method

With music.

Number 1, 2, one foot down on my knees, knee-lift the opposite side of the chest.

Number 3, 4, reverted.

For foot jump

(Hand meet takt, elbow touch opposite side lift the knee head.

)

(Practice editing: what Chris)

Pilates increase joint flexibility

These actions can increase the softness of the hip.

Want old can also climb the stairs, play football, it is necessary to practice this.

4. exhale cycles of your feet to a start location.

Each direction of continuous stroke big circle 5 times. Swap left foot repeat these action steps.

Compared to the level of the "primary" and the pre-vocational present a leg brace show reduced further, abdomen and pelvis strength and stability requirements.

3, suction, left knee to the chest and then drag.

Alternating hands posture. Continued alternating legs, breathe in a group, and then do a set of exhale. The target is a foot feet closer to the chest, another foot brace exhibition from the body.

4. When finished will shoulder, head and hand back on the mat (step 1)

(Practice editing: what Chris)

Aerobic exercise for the elderly to live longer.

Experts pointed out that the elderly fitness single way, one important reason is unscientific. .Gansu Province, Institute of Sports Science researchers Zhang Jinghua, Zhang Huizhen introduction, the survey carried out by: more than urban elderly to parks, roads, streets as the main fitness sites, although most people exercise per week 5 .times, more than half the time the elderly more than 60 minutes per workout, but the movement pattern is more a single, multi-select a long walk, jogging or aerobics. . Zhang Jinghua, Zhang Huizhen author said: "人体各器官 of aging is a gradual process is not fully synchronized, a single movement pattern is difficult to achieve the full effectiveness of health promotion. Elderly commonly used long walk, running, etc. .exercises on balance, upper body strength and flexibility enhancement is not obvious. " According to reports, the different sports with different effects on the health of the elderly, it is best to take hybrid fitness: . long-distance running and other aerobic exercise on cardiovascular and respiratory systems most significant benefits, while the cardiovascular, respiratory system, digestive system three types of disease 60 to 69 years old is the main reason for hospitalization. . muscle mass and reduction in the number and maximum systolic velocity decrease, resulting in their ability to support, balance and stability decreased, making the old seem bent, doddering. . a suitable strength exercises for the elderly is also very important, but should follow a small number, do what the principle of perseverance. .Daily walking sitting, the arm can be carried out against the practice conscious, or the use of bed back, back to practice. . role for the sake of life, the elderly tend to automatically select a "lazy" way of life, activities to reduce the volume, they have gradually become stiff joints, tendons, ligaments lose elasticity, motor coordination and .decreased stability, easy to fall break. . and appropriate flexibility exercises can promote blood circulation, relax muscle and nerve, is conducive to joint range of motion and flexibility of soft tissue rehabilitation and upgrading, so flexible and comfortable body flexion and extension rotation. . Zhang Jinghua also reminded that if can aerobic exercise, strength training, calisthenics and other fitness methods and daily life, leisure and entertainment combined, and maintain a positive attitude towards life, the effect will be better. . (internship Editor: He Lili) .

Different Latin

Not the same as Latin-aerobic Latin

Aerobic Latin comes from the Latin American national standard, but definitely not emphasize basic steps.

More precisely, it is a kind of fitness, emphasize energy consumed, making access to spiritual and bodily stretch.

Aerobic Latin is a yangcao and Latin are combined in one, it's just as good "stuff": it has yangcao Riga into dance moves, let you experience of Samba, Cha Cha, Rumba, slow-wave and other Latin dance of fun, but it has also complicated the Latin "delete", the rules allow you to release your body!

Aerobic in Latin is characterized by a warm unrestrained Latin music experience in South America, at the same time increase in aerobic dance elements, in the exercise can also enjoy themselves.

Aerobic Latin requires 100% emotional investment, the more thoroughly the Latin sensation play, the more loose, cool, release the body in music.

The difference with the national standard Latin:

Aerobic Latin and standard Latin, which is the sport dance, the pace of basic requirements is very high.

While the former, the emphasis is on energy consumption, the details of the actions does not, as long as they can keep up with the rhythm, its focus is the amount of exercise and on the hip, spine and chest, shoulder, and other joint activities.

Aerobic exercise for all population groups in Latin.

But because the Latin exercise with free, passionate, rhythm, more suitable for young people to participate.

After the introduction of the Latin, Latin dance workout is the Latin for "aerobic", this name was uttered will dance as a kind of fitness of creativity into line with scientific strength standards for aerobic exercise.

Exercise, fitness, body most of the joints and muscles are involved in the exercise, therefore, total body fat loss effect is better. Notably, due to the stresses of the Latin verb, so hip's swing training for waist with special effects. Latin Aerobics exercise focused waist and hip, but also allows adequately thigh exercise.

Benefits:

Aerobic Latin and common compared with yangcao, it combines Latin actions, therefore, interesting, ornamental stronger.

And fitness to practice Latin exercise, you can master some basic actions, Latin dance to lay the Foundation for future learning Latin dance. At present, the dance is a dance of fashion, today has become the new darling of the workers, but many go through Latin exercise fitness seekers after jump from Latin easier.

Notes:

1. Select a soft sole shoes;

2. follow the music hip and waist, normal breathing;

3. poor breathing, please break before deciding whether to continue;

4. avoid waist too, should feel right;

5. If the following occurs, such as the legs, fatigue and pain of body part appear do not apply, dizziness, rapid heart rate, and so on, to stop the practice.

(Practice editing: Cao is Ming)

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Pilates weight loss secrets of Elva Elva Siu

Maybe met with Pilates is doomed to a result, it eventually became the Elva life many times in search of the soul after export.

As she brings joy, also let her in stress and fatigue in the gentle, and she hesitated confused time gave her courage, that is the Pilates brought out of the body except the sculpture of Elva.

Image of a healthy practice recently Kan Elva Hsiao Pilates floor exercise, not only in the two weeks magically lost 6 pounds, the body or body-less.

Speaking of Elva Siu and Pilates in origin, with a recorded two years ago.

Then went to New York to learn dance of Elva Siu, find local well-known professional dancers, even with Pilates that almost always simple campaign floor action, as the forthcoming complicated dance movements of warm-up.

Later in the professional dancers, Elva Siu "overboard" try on this simple and easy to do, but also training muscle exercise was very impressed.

But let her positive apprentice, intensive inputs this movement of the largest reasons, or because the work of busy Elva Siu, usually no time on the gym, forced to start the day before going to bed in half an hour, on the floor of the hotel often do Pilates.

(Practice editing: what Chris)

Downsizing is a unique standard yangcao effective

Have yangcao, as its name suggests is the aerobic condition do gymnastics, gymnastics to consume the body fat, weight loss goals.

However, I think that now many fitness centers are often confused with aerobics yangcao, many yangcao exercise in terms of its exercise intensity is not in the State of the aerobic fitness, jump drills of exercise intensity on the high side, literally, anaerobic or aerobic metabolism without oxygen mixture components later, so that lost weight with yangcao originally, jump into "no yangcao".

Overview of the various methods and projects according to their energy metabolism and energy supply, can be boiled down to three basic movement forms, aerobic and anaerobic exercise and aerobic exercise without oxygen mixture.

Aerobic exercise performance for the long, low intensity exercise forms, primarily through consumption of fat metabolism, body fat, so can weight; anaerobic exercise performance for a short time, high-intensity exercise forms, primarily through ATP, creatine metabolism and glucose metabolism, consume a large amount of muscle glycogen and liver glycogen element, so you cannot lose weight weight loss.

Sports, fitness, heartbeat, big mouth breathing, especially to intensify, deepen breathing, its primary purpose is to inhale more oxygen transport more oxygen to tissues and cells.

Inhalation of oxygen to tissues and cells, the use of oxygen or bad can use maximal oxygen uptake this indicator to be judged. Movement for the first few minutes of the body's oxygen uptake than quiet State greatly increase, but still able to muscle oxygen demand to achieve considerable "steady state", in which case of cardiac output and heart and lung ventilation generally consistent, the intake of oxygen, basically to satisfy organizational cells on oxygen needs. Aerobic organism in State campaigns are conducted by fat for energy, metabolic activity, body fat is consumed. To maintain and keep this kind of exercise intensity is aerobic exercise.

When the exercise load gradually increased, the oxygen uptake soared, increased heart rate doubled, to transport more oxygen to tissues and cells to a substantial increase of demand of oxygen, when oxygen supply and demand in the event of deviations, the body part of hypoxia or Anoxia conditions over a long period of time only through the sugar, protein metabolism to energy supply, consumption is the movement of sugar and protein, this movement is called anaerobic exercise.

Check is an aerobic or anaerobic exercise or mixed metabolism movement, mainly rely on laboratory evaluation standards and field monitoring indicators, heart rate and speed is the most common site index.

No matter in which physical exercise, as aerobic exercise, heart rate, generally within 130 per minute or so. Gold heart rate, heart rate of 130 is aerobic exercise, consumption of body fat. Although each person's basic heart rate and maximum heart rate varied, but aerobic exercise for heart rate should not exceed 130 times per minute, which is the maximum amount of oxygen the body of the 50%-60%, in fact, the heart rate reaches 150 times per minute body began mixing metabolism, if heart rate reached 160 times per minute, even more than 180 times per minute, its exercise metabolism is in anaerobic exercise. 30 minutes or more, heart rate control in 140 times per minute following gymnastics party can be aerobic metabolism, fat consumption to get weight loss results. It should be noted that there are of course yangcao must not lose sight of the age, health status, individual differences, the motion should always slightly sweating instead of sweat. Taking into account the hemoglobin value women than men, have strength and movement of yangcao times are slightly decreases some, extension.

Only true aerobic exercise way to weight loss.

Responsible editor: Peng Road King

Preferred winter aerobic fitness.

Every winter, are people appetites, when faced with accumulation of fat, many people put on the agenda fitness, but do not know what to do exercise. . "winter indoors, with heating, the temperature is suitable, and all are suitable for indoor sports." Fitness Center Sun JZ Beijing coach told reporters, "It is worth noting that sports both indoors and outdoors, must be .make full warm-up. " fitness fitness program should not break the principle winter fitness, have a good plan, do you still want to lose weight is to exercise? In fact, the purpose does not matter ., but the plan is very critical. . winter fitness program to lose weight around to making. .Enhancement of human digestive function in winter, appetite, body weight in the winter many people have reached the most. .On the other hand, when the consumption of heat in winter exercises are also great, is the removal of fat, a good season. . the same time, the winter decline in people's immune system, susceptibility to disease, so another focus of the winter fitness program through an effective exercise to prevent disease. .However, no plan, no regular exercise not only can not keep fit, but also because of physical discomfort and illness. . "winter making a good fitness plan to achieve the best fitness results, the key is to adhere to, not because of cold or snow to give up easily." Expert advise. . aerobic fitness means the preferred winter fitness experts say, the winter weather is cold, explosive anaerobic exercise likely to cause physical discomfort and even cause injury, so be sure fitness .To select a smaller range of motion, aerobic exercise greater heat consumption. . on specific projects, may vary according to age difference: young people, can arrange for running high-impact aerobic exercise, which can consume more calories; middle-aged people can be arranged brisk walking, jogging, .low-impact aerobic exercise such as climbing stairs; elderly can arrange walking, yoga, tai chi and other projects. . young people, appropriate exercise can increase physical activity in winter time can be longer, such as running, spring and summer can be more than 10-15 minutes. . physical condition of middle-aged people are generally in decline, not because the gym is not busy with work, and according to winter fitness program in the amount of required activities. . exercise time with reference to the timing of the age fitness in time for winter arrangements are very different, people of all ages according to their physical condition to select the active time period. .Young people are physically strong ability to adapt to climate, good physique, physical strength and quick recovery, winter time can exercise in the morning and afternoon; middle-aged somewhat less ability to adapt, you can after work, .18:00 -20 more relaxed when the time physical exercise; old time winter fitness should generally be selected in 14:00 -19, they are physically weaker, select the highest temperature, time for sunny fitness, activities more likely to open .in order to avoid bodily harm. . exercise time from the point of view, young people may be appropriate to increase the amount of exercise training in winter, longer, spring and summer and more than 10 to 15 minutes. .Fitness to persist in middle-aged, not too busy or the weather cold and intermittent. . note warm-up to the slightly sweaty dress: be warm "all indoor heating in winter, the temperature is suitable, in theory, any .Indoor sports can be. "Sun JZ said, but warm is also important. . Sun JZ that the general movement has just begun, they must wear long-sleeved, slightly sweating, etc., you can take off long-sleeved clothes, but after exercise, to immediately get dressed. ."That all human joints, bones can play a protective role." Frequency: Personalized select general, no special fitness requirements in winter, "General least a week .three or four times, up to five or six times. "Sun JZ said," This is not strictly limited and the main body of work based on individual circumstances. ".

Pilates exercises shoufu

Researchers at the University of Vermont on 178 has a healthy weight by age in 20 to 60 ladies for testing, their mean age at the maximum ratio of the youngest people with 55% of excess abdominal fat.

A paunch in fact is not inevitable.

Abdominal exercise can help you reach this wish. Pilates training is your secret weapon, because it can exercise to your abdominal muscles. Adopted in each section where you put your navel to your spine, the campaign can help you maximize help you ease your abdomen.

Three times a week, every other day to do it once.

Foot dips pointed to movement

A, lay on the ground, the knee bent leg up to 90 degrees.

Straighten up the thighs, waist and parallel to the ground. Put your hands naturally on your side, Palm down. Maintain abdominal muscle contraction while your back pressure to the ground.

B, suction, put down your left leg, while counting the "next", just starting from your hip, dip your toe into the ground (but don't really touch the ground).

Breath, then put your legs up to return to the initial position, while counting ", on". Then change your right leg and continue alternating legs do until your legs are under 12.

Leg movement around the ring

A, lay on the ground, legs straight.

Lift your left leg toward the ceiling, toes stretched straight, put his hands on either side of the body, palms facing down. 10 to 60 seconds. (If this makes you feel uncomfortable, you can bend your right leg, put your right foot flat on the floor)

B, use your right toe draw a small circle, put your legs start from the hip.

You begin around the ring when the end of the inspiratory and expiratory. Try to keep your body, do not sway, while tightening the abdomen. Done 6 times round movement, and then do the opposite direction. Then start for another leg.

Cross-campaign

The action as A, start to dip the tip, however at this time the movement to handle in your head, elbows valgus.

Half body lift, lift up your head, neck and shoulders off the ground, shrink your abdomen.

B, breathe in, while keeping your body towards the right, the right knee and left shoulder as close as possible to the stretched your left leg to diagonal form towards the ceiling.

(Practice editing: what Chris)

Summer on the abdomen of the training programme

In this scheme, aerobic exercise 5 days a week insisted, once per day, 45 minutes at a time, heart rate control in maximum heart rate of 70%-80%.

At the same time, three times a week for the abdomen for systematic training to portray the clarity of the abdomen. On other body parts are still adhere to the usual training, but every Monday, Wednesday and Friday's training began with the abdominal muscles training. Training hard to take seriously, and want to always stay on the abdomen, no matter what kind of abdominal muscles are burning state you must adhere to, if you desire to succeed, it must be paid.

A training plan, Monday

1. important: "negative movement" is the key to training on Monday on the abdomen.

To focus on each of the campaign process, throughout the campaign process should be as much as possible to slow down, try the restore process count of 4 seconds. In addition, to gradually reduce the break between the two groups, and try to shorten the period of rest between sets.

2. the training action

① slant sit-up: sitting in the inferior oblique 45 degrees (or angle larger) ramp, make sure that the two feet in roller pad, with both hands on the head gently, slowly backwards to lie down and let the shoulders and down the ramp without contact, and then, the abdominal muscles contraction strength so that the upper body as far as possible to reach the highest point on the lift, the abdominal muscles contraction strength and control, pause, and then to the abdomen of tension control and restored.

② oblique rotation sit-up: the exercise movements is basically the same as with the inferior oblique sit up, just in the abdominal muscles shrink, rotate to one side, and then on the restore and repeat, repeat, rotate in the opposite side of the body, each time the direction of rotation.

③ shoufu supine knees on inclined: and the first two are compression action on the contrary, this is a practice against compression.

Lying on a ramp, grasping panels along the top (or device handles) as support. Knees bent 90 degrees, buttock lift up, down, left on ramp back, knees lifted over the chest, the abdomen is in the "contraction", peak of pause, and then slowly down to the start position. The next time before you start, the knees are bent 90 degrees and become vacant, hips slightly contact benches, but do not break.

2. training programme on Wednesday

1. important: Wednesday's plan, the second and third exercise is guizi ropes shoufu and machinery to sit up, these two exercises without destroying the forms based on the use of weight, in addition, you must enable them to always maintain 12/group, the Group break 30 seconds.

2. the training action

① vertical plate pendant leg lift: grasp the handle and remain firmly attached to the back and forearm against vertical plate support pad, two legs keep down straight, then, by force of contraction of the abdominal muscles so that legs slowly rebound (tip-up, two legs basic straightening), at the hip with the lift, when sports as possible to the legs and the upper body to 90 degrees, the abdominal muscles to continue to shrink and control, pause, use the abdomen of tension control and slowly so that the legs to the start position.

② guizi ropes shoufu: knees and calf knelt on the ground, the body slightly forward bending.

In the face of a high roller, grasping a rope handle overhanging overhead. When the face facing the ground, the contraction of the abdominal muscles of the thorax rib down compression, close to the pelvic and abdominal muscles contraction strength control, pause. And then to the abdomen of tension control, restore the torso stretch slowly. For this exercise, the form should be very strict, in driving the body down to focus on the contraction of the abdominal muscles, and to ensure that the back of each movement is curved.

③ machinery sit-up: back in an abdominal muscles trainer, grasping hands, his feet after the roller pad, torso back below should be slightly higher than the levels, the movement to contraction of the abdominal muscles of the upper body elevated, chest ribs near the pelvis of the feeling should be similar with guizi ropes shoufu.

④ Roman Chair body side lift: side in a Roman Chair, contact with lateral leg cushion, the hands on the head of the abdominal muscles contraction force on lateral raise as much as possible the Highlands, in the highest point of the abdominal muscles contraction in the "top", and then, slowly back to starting position.

Complete side of all times and then change to the other.

Third, Friday training scheme

1. important: Friday training key practice is playing sit up, in this dynamic forms, Monday and Wednesday's training in any of the "survivors" of abdominal muscles will be "destroyed".

If you have a training partner, he will give you throw a ball back and forth. If you are a single practice, there will be an alternative, equally valid.

2. exercises

① sitting leg lift: sitting in a narrow flat, legs extended in front of and reduce to slightly off the floor, movement, a contraction of the abdominal muscles of the legs from the bottom up as far as possible, reach the highest point of high lift allows abdominal muscles contraction in the "top" stop, pause, and then, slowly with abdominal muscles tension of lower legs to start location.

② alternating rotation sit-up: lay on the floor, knees bent at about 90 degrees, with both hands and gently placed in the head.

By contraction of the abdominal muscles of the upper body high lift at the upper body to the side reverse, pause, and then, as in the original direction of the lower floor to contact, repeat the procedure at the upper body twist to the other, each time through the reverse to the sides.

③ throwing medicine ball sit-up: in your training partners who front, back, down, back on the mat, knees bent at about 90 degrees, training partners from you about 5 ~ 10 meters, hand took an 8-pound medicine ball.

When you do up crooked, training partners should give you the ball, you received the ball (overhead catch the ball with both hands) began to have control. When you do the next time you get up, and then put the ball to your training partner, he should be ready to throw the ball again to you, use this form until you finish the set of all times. If you're single, you can put the medicine ball is placed in the overhead do conventional back-bending, if you don't, you can put the ball on the chest to complete the exercises.

(Editors: Ben lit)

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Prevent "mouse arm" of

1, arms relaxed on both sides, the body upright.

Right arm straight forward and the shoulder is a State level, the palm facing up, and point to ground your finger. Fingers and wrists upward movement, at the same time gradually fists, Carpi make a fist point to themselves.

2. bend the elbow flexion and fist pointing to the shoulder.

To rotate the upper arm, elbow and still keep the song, will head to clench posture gradually turning into a fist. Then straighten the elbow and fingers so that the finger pointing to the floor, slowly turning the head on the side of the shoulder. (Left upper extremity repeat 1 to 2).

3, double the level of the upper arm and shoulder, the hand with stickers, finger extension point to ground.

Hands over to the above, the Palm and fingers close to the Palm of the hand and shoulder to the collection.

4, the Palm and fingers still keep his hands placed in the header above.

Hands gradually moved towards the rear of the head, shoulder and back.

5, double-arm to straighten and shoulder level, clenched fist and wrist flexion bending.

6, double-arm gradually down to trunk lateral, and reaching out to the body as possible up in the rear, fingers, mandibular lift.

Double-arm flab is placed in the trunk lateral, gently shake hands.

Note: steps 1 to 4 may at any time.

Full set of actions should be continuous, slow coherence, each step should remain at around 5 ~ 10 seconds. Has suffered from "mouse hand" in the selection of the method, the doctor should be consulted so as not to cause unnecessary damage.

(Practice editing: zhangxing)

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Oxygen in the exotic Latin swing.

Encounter when Latin aerobics Latin music and dance is so charming, it went into the gym has become a necessity. .People feel the Latin heat in the body, while strong, best of both worlds. .After the introduction of the gym to Latin, Latin dance has become the "aerobic Latin." .The name at once seen that the way of Latin as a creative exercise. .That is the Latin dance and aerobics for "grafting", making it consistent with the scientific strength of standard aerobic exercise. .Riga it into the dance aerobics moves, so you feel samba, cha-cha, rumba, slow wave, and other Latin dance fun, but it's complicated rules of Latin dance again, "delete" and let you enjoy the release of their own .body. . aerobic Latin to be free, passionate, rhythm was very suitable for young people. .It requires one hundred percent of the emotional investment, emphasizing the energy consumption, the more vividly the feeling of the Latin play, the more open, the cynical, the music release of the body, resulting in mental and physical stretch. . In addition, the details of its actions do not ask, just to keep up with the rhythm like, its focus is physical activity and hip, waist, chest, shoulder and other joint activities. .It is not a simple aerobics, does not require uniform. .Once you have put in place the feeling bold release their energy, free, free to twist on it. .A class survives, waist and thigh on both sides get plenty of exercise. .This is why many young women can exercise fancy waist, hips and thighs, to prevent the accumulation of fat in which the special benefits. . enjoys popular music and the pace is easy to learn, so that Latin is more folk and popular, while in the fitness learn hot dance moves, which are set off a boom in the gym, aerobic Latin .the real reason for it. . Latin fashion Features: Latin American operation to be free, passionate, fast-paced. .Its focus is to exercise the waist and hip, inner thigh while making the full exercise. .Another feature of Latin aerobics in a warm and imaginative style of Latin music in the South American experience, while adding aerobics dance elements, in addition to exercise more self-enjoyment. .Latin aerobics hundred percent of the emotional investment required, the more vividly the feeling of the Latin play, the more the release of emotion in music. .Burning passion, but also with your fat burning. . for the crowd: Latin aerobics exercises suitable for all people. .However, Latin aerobics has to be free, passionate, rhythm and distinctive features, so more suitable for young people to participate. .Some movement with low waist circumference, hip circumference is too large white-collar family, is the first choice Latin aerobics. . slimming effect: ★ ★ ★ ★ thin areas: the focus on hips, waist, hip and thigh. . benefits: Latin aerobics and aerobics than normal, which combines Latin moves, therefore, interesting and entertaining more. .And fitness through Latin aerobics in the practice, you can have some basic Latin dance moves, to lay the foundation for later learning Latin. .Currently, Latin dance is a style of dance, it became the new darling of white-collar workers, and many Latin aerobics workout after the jump Latin dance fitness easier. . Latin: as a woman plastics waist Latin dance in the first expression of love things more, too passionate, and Latin is to take a Latin aerobic health and unrestrained, .remove the complex and exaggeration, combined with elements of aerobics to give you some feeling of deja vu, easy to accept and learn. .Fitness is a very boring had it, but Latin aerobics can increase the fun of it, especially its music and movement that comes out of the middle heat, for the city to release stress, relax their own special benefit. . Latin aerobics, Latin music and movement to people familiar with the combination of aerobic exercise. .Latin is not aerobic aerobics, it does not require full general uniform, it is more concerned with their feelings. .If you have it in place the feeling, to release themselves, and then boldly daring to right. .Truly a class survives, great exercise, waist and thigh on both sides of the full exercise, there will be pain phenomenon. .Latin women exercise waist, hips especially good. .One female student described her feelings on the Latin aerobics: "jump very interesting, it is enjoying, both very new but not too difficult, the most pleased that it helped me create a small waist." Latin: Let a man full of South American passion the same action with different elements of music out of feelings is not the same interpretation. .Fitness is simply boring and mechanical, but the Latin Fitness is different, one to the current Latin music swept the world, we are familiar with the rhythm and melody, two in the aerobics dance elements added, there will be a fun fitness .of, in addition to exercise and enjoy themselves. .Latin Latin Dance Fitness and GB, which is a dance, basic steps demanding, but the Latin Fitness is a kind of aerobics, it emphasized that energy consumption, the details of the action not ask for much, as long as keep up with the Jiu .Well, it is more emphasis on physical activity and hip, waist, chest, shoulder and other joint activities. . Latin fitness gives a warm and vibrant and the feeling that it requires one hundred percent without action is correct, but requires one hundred percent of the emotional investment, the more vividly the sense of the Latin play, the more .let go, nothing to fear. .The more intense feeling, the easier it very relaxed, the more likely form a whole, the music release of the body, so that men are more passionate and alive! . Editor: Peng Daojing .

Aerobic Fitness

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