China Dream Team's 23 sets of calisthenics are suitable for middle-aged and elderly people. Its movements are simple and easy to learn and remember. This set of aerobics includes 8 movements, and the following is the full set of contents of this set of aerobics:
1, jump on and off.
Separate your feet, extend your arms to your sides, then jump with your feet together, put your arms down on your sides, then separate your feet again, and extend your arms to your sides. Repeat.
2. jump.
Legs are shoulder width apart, hands are placed at the waist, then the body squats, hands are stretched forward, then the body jumps up and repeats.
3. Lift your legs.
Separate your legs, put your hands on your waist, then lift your left leg forward, extend your right hand forward, then lift your right leg forward, and extend your left hand forward. Repeat.
4. Twist your waist.
Keep your feet shoulder-width apart, put your hands on your waist, then twist your body to the left, turn your head to the right, then twist your head to the left, and repeat.
5. Shake your hips.
Put your hands on your waist, separate your legs, then swing your body to the left, your hips protrude to the right, and then swing your hips to the left. Repeat.
Benefits of doing aerobic exercise:
1, enhancing cardiopulmonary function.
Aerobics can effectively improve the heart and lung function, enhance the endurance and adaptability of the heart and lung, and reduce the risk of cardiovascular diseases.
2. Promote body circulation.
Aerobics needs constant exercise to improve the body's blood circulation, promote metabolism, and have a good regulatory effect on the body.
3. Shape your body.
Aerobics can exercise muscles in all parts of the body, promote body metabolism, reduce fat accumulation and help shape a healthier body shape.
4. Relieve stress.
Through certain rhythm and music, aerobics can help people to reduce stress, relax body and mind, relieve anxiety and suppress emotions, and improve their mental health.
5. Enhance immunity.
Aerobics can improve human immunity, enhance disease resistance, and play a certain role in preventing influenza and other infectious diseases.
6. Social interaction.
Aerobics is also a social and interactive way, which can help people make more friends and enhance their social and interactive abilities.