Recently, Liu Qihong and his wife live-streamed gymnastics all over the Internet.
His Douyin account has surpassed 20 million fans in just one month, and more than 200 million likes in a single game. What is the effect of the aerobics created by the anchor, who is also a singer, host, actor and fitness instructor? What do I need to pay attention to when practicing?
Paired with the "Materia Medica" of the "Shuttlecock Exercise". Weibo @ Liu Ruihong willliu
"I just love practicing with him!"Now that there are so many fitness anchors on the Internet, Liu Qihong suddenly burst into flames, which may be that his live broadcast looks both positive and affinity.
Seeing the vitality and figure of the 49-year-old Liu Qihong overflowing the screen, everyone in the live broadcast room was very encouraged.
And compared with other gymnastics, most of the actions liu Qihong chooses are relatively simple, even if he did not work out much before, it is easier to follow the live broadcast. He often emphasizes his fitness philosophy: "If you don't have the habit of exercising, my advice is to take it step by step." During the live broadcast, Liu Ruihong will also remind everyone from time to time that if you feel that you can't keep up, you can stop or drink water.
For example, these movements in the "Shuttlecock Exercise", mainly lifting the legs and touching the feet or knees with the hands, there is no difficult to learn posture, obvious jumping and the up and down of the body center of gravity, which is more friendly to people who have just started exercising.
The other two movements in "Shuttlecock Exercise". Weibo @ Liu Ruihong willliu
For most people, such aerobics can be classified as aerobic exercise, if you can follow the live broadcast for an hour, people weighing 50 kilograms can consume about 250 to 400 kcal of calories, which is very helpful for weight loss.
If in the process of doing it, you can correctly use the waist and abdomen strength, movement standards, and the fitness exercises can also be practiced to the waist and abdomen position. At the same time, there are also thigh lifting, abduction, external rotation, internal rotation and knee flexion, which are equivalent to dynamic stretching while consuming calories, improving the flexibility of the hip and leg areas.
In addition, many people like to watch Liu Qihong's live broadcast and video, because he often brings his wife and mother-in-law to work out together, and the whole atmosphere is very happy and very real. Sometimes Liu Lihong stood in front and jumped happily, while his wife hid behind to "paddle". Seeing someone as tired as yourself, sometimes your heart will be more comfortable, and it will be easier to stick to it.
Therefore, many "Liu Qihong girls" began to exercise because of him.
When you practice with it, do you want to do the same? Weibo @ Liu Ruihong willliu
"Step by step", maybe you need moreLiu Qihong once said in an interview that if you practice yourself too painfully as soon as you come up, you may soon choose to give up, but it will not be worth the loss.
Indeed, it is a good choice to get started with his easy-to-learn and joyful gymnastics. But you may need to do more to achieve your expectations for the results of your exercise.
For people who want to lose weight and see vest lines, controlling the diet has a greater impact on reducing body fat than jumping aerobics. Moreover, no matter what action is done, it is basically impossible to achieve the effect of only partially slimming the arms, stomach or thighs, but the whole body fat is reduced together.
Liu Lihong shared the diet | Weibo @ Liu Ruihong willliu
If you want to have more pronounced hip or muscle lines, in addition to reducing fat through this aerobic exercise, you must gradually add movements that resist greater resistance. Especially if there is no muscle soreness during the exercise, only the heartbeat and asthma, you may need to increase the intensity by increasing the difficulty or weight.
Exercising for the sake of health alone is similar, and adding strength training in addition to jump gymnastics is more beneficial to the body, reducing the risk of cardiovascular disease, diabetes and cancer by an additional 10% to 20%.
If you want to jump, make these preparations firstJumping aerobics is for healthier, before starting, you must ensure that the environment is safe, and your body also has the ability to safely control the movements.
There is no slip under the feet, and there are no sharp corners around
First of all, to ensure that the environment and equipment of the jump exercise are safe, like the following picture is not good.
The friction between the mat and the ground is too small | Little Red Book - Creamy Peach Green
In the video, Liu Lihong generally wears socks to exercise on the floor mat. If there is no sliding between the floor mat and the ground, and the friction between the socks and the floor mat is also large, it is safe, and you can also practice the foot muscles without shoes.
If you feel unstable or your feet hurt, you can also wear sneakers to jump. If the floor is not slippery, you can directly wear shoes on the floor, if the ground is slippery or worried about the noise of stepping downstairs neighbors, you can put a mat under your feet that will not slide.
When jumping exercises, it is best to choose a relatively empty place in the home and remove the fragile and sharp things around you. After all, after jumping tired, it is possible to fall down at any time when your legs are weak.
In terms of fitness clothes and pants, Liu Qihong wears down jacket jump exercises for special reasons, we choose breathable clothes and pants according to our own temperature when we practice, do not wear sweaty clothes to cover sweat, so it is still dangerous not to lose weight.
For women, if you feel significant chest vibration or pain during the exercise, you can change to sports underwear that is more immobilizing.
Insist on not being injured, first determine your own abilityFinally, it is to judge whether the personal physical condition is suitable for practicing aerobics. The action liu chooses is relatively low-risk and can be completed by most healthy people, but as he said, it is still "please pay attention to safety." It is best to have a small partner to practice together, or ask a teacher."
For people who have already found shoulder, waist, hip, knee, or ankle problems, it is best to consult your doctor about whether your condition is suitable for practicing these movements, and then get your consent before starting.
For example, there are a large number of movements similar to kicking shuttlecocks in the "shuttlecock exercise", and the hip joint is greatly flexed, abducted and rotated, which may induce symptoms of hip impact syndrome, and there is pain or bouncing on the lateral hip. People who have problems with their shoulder joints may feel shoulder pain or bounce when their arms are lifted. If you have a low back and knee injury, the step-up knee lift may also induce pain and aggravate the injury.
Women who are in the physiological period need to decide whether to practice and reduce their intensity according to their physical reactions. Some people can still easily follow the complete process at this time, and some people will be uncomfortable because of this, and even affect the function of the endocrine system.
In addition, no matter how good the action, you also need to complete the standard to be safe and effective. As Liu Saidhong said in an interview, "I think you should first understand yourself, what is your physical condition, what your muscle movement physique is, have these measurements, let you know your condition, and then slowly start to increase (the amount of training)".
For example, when doing various lifting movements of the thighs, it is necessary to keep the waist and back straight. If it is difficult to touch your hands or feet or touch your hands and knees, try your best to lift them up, if you bend down and hunch your back for forced contact, it may cause waist damage.
If you are not confident about your ability to complete the action, you can click on the back link to test yourself, at least through the sum of them, and it is safer and more effective when practicing.
The "phenomenon-level" explosion of Liu Qihong's gymnastics has led many people to start exercising. At nearly 50 years old, he still maintains a good body and is full of vitality, and he also personally shows all aspects of the help that fitness brings to people, in addition to health and hobbies, but also family, career and relationships.
Next, you need to make a plan according to your situation, and then move on safely and for a long time.
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