Lazy compatriots, sitting in the office every day, can't move, it's hard to feel! Have you got your lungs? Lower body also began to hypertrophy? The most important thing is that our buttocks and legs are no longer giving out strength!
Lazy beauties, will not care? Lazy gentlemen, do you really want to let fat accumulate? If one day, I find that my favorite beautiful clothes suddenly burst button, will lazy people be scared to faint?
In order to prevent the mind from being seriously hit and injured, let's take the first step and perfect our body with pedals!
Pedal aerobics, that is, dancing up and down rhythmically with dynamic music on the pedal to carry out aerobics actions and steps, can more effectively enhance cardiopulmonary function and coordination. It has obvious effect on lifting buttocks and legs and improving female muscle lines. Here are some basic exercise methods of pedal exercise for lazy friends to practice
Method / step
Fat reduction.
Group 1.
Step L: put the right leg on the board and make a fist in front of the chest with both hands crossed at the same time.
Step 2: put the weight on the right leg, kick the left leg side at the same time, lift the double shoots from the front to the side of the body, and move the fist eye forward.
Step 3: repeat stepl
Step 4: return to the ready position.
Step 5: repeat in the opposite direction.
Group 2.
Step L: put your right foot on the left front board, and lift your arms up with the palms opposite.
Step 2: put your weight on your right leg, kick your left leg back and lift your arms forward
Step 3: repeat step 1.
Step 4: return to the ready position.
Step 5: repeat in the opposite direction.
Group 3.
Step 1: put the right foot on the board, and at the same time put the right tube to the chest upward part and the fist heart backward.
Step 2: the upper plate of the left leg is parallel to the right leg, and the front bend of the left arm is parallel to the right arm
Step 3: lower the right leg at the oblique rear and raise the right arm horizontally.
Step 4: lower the left leg into two suits at the oblique rear, and raise the left arm horizontally.
Step 5: repeat the same action in the opposite direction.
Group 4.
Stepl: put the right leg on the board and raise the right arm obliquely at the same time.
Step 2: move the weight to the right leg, bend the left leg to pick up, lift the right arm to the chest, and turn left 90 degrees.
Step 3: repeat step 1.
Step 4: return to the ready position and repeat in the opposite direction
Lazy people advise: before fat reduction, first prepare the posture, stand at attention behind the horizontal board, and keep the whole body upright and straight.
Leg beauty.
Group 1.
Step L: raise one leg, then touch the ground for a short time (once)
Step 2: extend the hip and kick the leg (once).
Step 3: lean the upper body forward slightly and bend back with one leg. Keep the heel as close to the hip as possible (once)
Step 4: single leg straight forward kick (once).
Group 2.
Step L: repeat the action of stepl in the first group, and repeat the cross movement for three times.
Step 2: repeat the action of step 2 in the first group for three times.
Step 3: separate the two feet behind the upper board, and form a V shape with the standing point behind the lower board
Step 4: split your legs under the board and do the radio jump.
Lazy eyes: each group of actions can be arranged according to their own needs.
Buttock raising.
Step L: single leg upper board, the center of gravity is on the pedal leg, the body is slightly forward but keep straight, at the same time, the other leg is bent, try to push back as high as possible.
Step 2: Step 2: step back to take the lower board, lift the buttocks, keep the chest straight, the back flat and the abdomen closed.
Step 3: repeat in another direction.
Lazy person Ding eye: every time pick up the leg pause to insist on 3 seconds. 5 minutes exercise for a group. It is best to adhere to more than 3 groups.
Pedal exercise is a very healthy aerobic exercise, because the center of its upper and lower plate is downward, so it has a good effect on the shaping of the lower body. How can we better achieve the exercise effect?
Matters needing attention in pedal exercise
Pedal exercise is a very healthy aerobic exercise, because the center of its upper and lower plate is downward, so it has a good effect on the shaping of the lower body. How can we better achieve the exercise effect?
1. Be sure to wear elastic clothes with cotton and Lycra as ingredients. Sports shoes to air cushion type of the best, this can play a buffer role. Never do this sport barefoot to avoid ankle injury.
2. Step on the pedal flat, and to step on the center of the board, in order to prevent pedal instability. Don't lift the heel off the pedal. It's easy to hurt the Achilles tendon by hanging.
3. When getting off the board, the toe should land first, and then the heel should land. This can cushion the body. The knee should not be too "stiff", but should be elastic, which is also to provide cushion and prevent back sprain.
