Aerobic exercise refers to physical exercise in which the body is in full supply of oxygen. In other words, during exercise, the body inhales as much oxygen as it needs to achieve physiological equilibrium. Simply put, it refers to any rhythmic exercise that lasts for a long period of time (about 15 minutes or more) and has a moderate to high intensity (75% to 85% of the maximum heart rate). The criterion for “aerobic exercise” is heart rate. Exercise with a heart rate of 150 beats per minute is considered aerobic because the blood can supply enough oxygen to the heart muscle; therefore, it is characterized by low intensity, rhythmic and long duration. Requirements for each exercise is not less than 1 hour, 3 to 5 times a week to adhere to. This kind of exercise ah, oxygen can fully fermentation of sugar in the body, but also can consume body fat, enhance and improve the cardiopulmonary function, prevent osteoporosis, regulate the psychological and mental state, is the main form of exercise for fitness. So, if you are overweight, to achieve the purpose of weight loss through exercise, it is recommended that you choose aerobic exercise, such as jogging, bicycling ah what, these sports ah, not only can play a good role in consuming the purpose of body fat, but also simple and easy to implement. The human body movement is the need for energy, the main process of aerobic oxidation of substances in the body sugar, fat or amino acids. Through the generation of acetyl coenzyme A and oxaloacetate condensation to generate citric acid (tricarboxylic acid) to start, and then through a series of oxidation steps to produce CO2, NADH and FADH2, and finally still generate oxaloacetate, recirculation, which provides cells with the degradation of acetyl to provide the basis for the generation of energy. It is simply the second stage of aerobic respiration, and its main function is to provide reactants for the oxidation reaction on the inner membrane. If the energy comes from aerobic metabolism (oxidative reaction) in the cell, it is aerobic exercise; but if the energy comes from anaerobic fermentation, it is anaerobic exercise. In aerobic metabolism, the full oxidation of one molecule of glucose produces 38 ATP (energy units) of energy, while in anaerobic fermentation, one molecule of glucose produces only two ATP. However, during fermentation, a large number of intermediate metabolites such as lactic acid are produced, which cannot be eliminated through respiration. These acidic products accumulate in the cells and blood, it becomes “fatigue toxins”, will make people feel tired and weak, muscle aches and pains, but also respiratory, heartbeat acceleration and cardiac arrhythmia, and in serious cases, there will be acidosis and increase the burden on the liver and kidneys. Therefore, after anaerobic exercise, people will always be tired and muscle soreness will last for a few days before disappearing. The body’s preexisting ATP energy can only sustain extreme intensity exercise for about 2 seconds, followed by ATP synthesis by the CP, which lasts about 6 seconds, for a total of about 8 seconds. In other words, running at full speed for less than a hundred meters is exhausted, and the hundred meters that follow when running two hundred meters must be provided by the rapid synthesis of a new caloric substance, ATP, from blood glucose in the anaerobic state to provide energy, and its by-product is lactic acid. Running two hundred meters or four hundred meters, one hundred meters of swimming, tennis and soccer and other sports, is the use of muscle glycogen anaerobic decomposition of the energy provided by the muscles, so after the movement of a large number of accumulated lactic acid, lactic acid buildup is one of the causes of muscle pain after exercise. The sugar needed for this type of exercise is provided by glycogen, so it does not burn fat, which is not aerobic exercise and is not beneficial to weight loss. The energy provided by the anaerobic breakdown of muscle glycogen can only be maintained for about one minute, and it is all used up after running 400 meters. Running 800 meters, the back of the 400 meters, must be sugar, fatty acids and amino acids in the aerobic state, the synthesis of new thermal substances ATP to provide energy, and sugar by the glycogen decomposition supply, fatty acids by the fat decomposition supply, amino acids by the protein decomposition supply, the whole process requires oxygen, that is, by oxygen combustion of sugar, fat and protein to produce the thermal substances ATP, the supply of calories required for the latter part of the exercise. The latter part of the exercise is aerobic exercise. Running 800 meters or 1,500 meters, 200 and 400 meters of swimming, boxing and other sports, need to start using oxygen to burn glycogen, fat and protein, so the latter part of such sports are aerobic exercise, as aerobic exercise, the heart rate is generally in the 130 times / into the best. The first part of the movement about five minutes first burn glycogen, the longer the movement will burn more fat, as long as it lasts half an hour to an hour, the consumption of calories 50%, by burning fat to supply. Cooper is the first creator of “aerobic fitness exercise”. He believes that the length and quality of each person’s life depends entirely on the individual’s prevention of disease, rather than doctors and other people can be swayed; compared with the prevention of any life-saving medical measures appear to be too late. Cooper with their own practical experience, to people brighten their views on fitness exercise. 1, moderate exercise: large amount of fitness exercise may slowly damage your body, for example, running more than 15 miles a week is a bit too much. It is recommended to exercise 4 to 5 times a week, 30 minutes each time. Cooper believes that as long as the amount of exercise, you can effectively reduce the risk of cardiovascular disease and cancer. 2, sprinting fitness: Per that sprinting (12 minutes per mile) is a good way to fitness, its effect is not worse than jogging (9 minutes per mile), and also exempted from running on the knee injury. 3, see the needle: do not necessarily have to work out in the gym for 30 minutes, scattered time can be fully utilized. Every day, walk the dog for 10 minutes, wash the car for 10 minutes, do housework for 10 minutes, the same effect. 4, alternate exercise: for example, cycling today, jogging tomorrow; or running speed when fast and slow, to enhance the exercise of the heart. 5, not to weight on health: refining usually can reduce weight, but weight does not mean anything. Diligent fitness fat than sit still thin people to be much healthier. Do not worry about weight over the standard. 6, multi-pronged: fitness is a systematic project, physical exercise is very necessary for physical and mental health, but not everything. Usually also pay attention to diet, quit smoking to drugs (products), control alcohol consumption, the spirit should not be too nervous. 7, from the child to start: parents should set an example to help children develop good habits of fitness. Parents need to know whether the child in the school has enough time for physical exercise, if not, we must make up for it by exercising outside the school. For example, if the school is not far from home, encourage your child to walk or bike to and from school. Keep your children away from the TV or computer after school (for at least an hour) and urge them to do some outdoor exercise. Limit your child’s fast food to a minimum. Common aerobic exercise programs include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, tai chi, fitness dancing, jumping rope/rhythmic exercises, ball games such as basketball, soccer, and so on. Aerobic exercise is characterized by low intensity, rhythmic, uninterrupted and long duration. Compared with explosive non-aerobic exercises such as weight lifting, running, high jumping, long jumping, throwing, etc., aerobic exercise is a kind of constant exercise, one that lasts for more than 5 minutes and still has energy left. Benefits of Aerobic Exercise The purpose of aerobic exercise is to increase cardiorespiratory endurance. When exercising, due to muscle contraction and the need for large amounts of nutrients and oxygen, the number of contractions of the heart increases, and the amount of blood sent out each time the pressure is more than usual, at the same time, the demand for oxygen also increases, the number of breaths is more than normal, and the degree of lung contraction is also larger. Therefore, when exercise is continuous and the muscles are contracted for a long time, the heart and lungs have to work hard to supply oxygen to the muscles and to transport the waste products away from the muscles. This continuous demand increases cardiorespiratory endurance. When cardiorespiratory endurance increases, the body can engage in longer or more intense exercise and is less likely to fatigue. Gasoline cannot be burned without oxygen, so we can also refer to the work of the engine as aerobic exercise. Similarly, human beings in the exercise also want to burn fuel, human “fuel” is sugar, protein and fat. These human “fuels” are stored in the cells of the body, and when you exercise, you burn these “fuels” to obtain power. Just as an engine burns gasoline, humans need oxygen to fuel the burning of “fuel” (i.e., oxidation). It is a long process for people to breathe heavily during exercise so that the oxygen in the air passes through the alveoli and enters the circulatory system, and then flows through the arteries to the tissues and cells throughout the body. Low-intensity, long-duration exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, bicycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve cardiovascular and lung function. There is a considerable time lag in a person’s utilization of oxygen, and this time lag dictates that strenuous, short-duration exercise becomes anaerobic. When you exercise long enough, oxygen has dissolved into the cells, the body’s glucose has been fully “burned”, so as to be converted into new energy, such exercise is aerobic exercise. Aerobic exercise requires a lot of breathing air, on the heart, lungs are very good exercise, can enhance lung capacity and heart function. Long-term adherence to aerobic exercise can increase the number of hemoglobin in the body, improve the body’s resistance, anti-aging, enhance the efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent atherosclerosis, reduce the incidence of cardiovascular and cerebrovascular diseases. Dieters who combine aerobic exercise with rational arrangement of food will not only succeed in losing weight, but also consolidate their weight loss. Aerobic exercise is also very beneficial to brain workers. In addition, aerobic exercise also has the effect of restoring physical energy. Type II diabetes, obesity and fatty liver patients, must do aerobic exercise, suffering from cardiac arrhythmia, arteriosclerosis of the heart and brain, as well as older people, should also do aerobic exercise. If it is for the purpose of strong muscles, body shape, prevention of disc herniation, cervical spondylosis, as well as osteoporosis, bone softening people, should do anaerobic exercise. Preparation for aerobic exercise 1. Eat foods rich in amino acids. In the fat burning at the same time, the muscles will tighten and become sore, and before exercise to enjoy some similar seafood rice balls or ma po tofu, such as food rich in amino acids, can better relieve muscle soreness and stiffness. 2. Drink a hot beverage before exercise. It can effectively promote the metabolism, make the body warm up in advance, and play the best effect in the shortest exercise time. 3, you should carry out relaxation exercise after exercise. Aerobic exercise and weight loss:Weight loss is probably a headache for the whole world. Aerobic exercise is recognized as the best way to lose weight in a healthy way. Aerobic exercise does not only refer to a variety of aerobics, there are also running, cycling, swimming, jumping rope and other endurance exercise programs, sounds quite boring, may be you have practiced, perhaps because the effect is not as good as you expected or conditions, time constraints, and finally did not adhere to. The result? Still fat! It is not that these aerobic exercises have no effect or are not suitable for you, in general unless there is a special disease, aerobic exercise for everyone to improve cardiorespiratory fitness and fat loss have a very good effect, the key is: to be based on their own original physical conditions, as well as according to their own interest in sports to choose the type of aerobic exercise, as well as to pay attention to a few key points of the aerobic weight loss, to design for themselves an aerobic exercise prescription, because the body Only they know best. 1, heart rate This is the most direct indicator to determine the effect and intensity of aerobic exercise. Nowadays, many fitness equipment in the gym have calorie consumption (heat) counting. But in fact, this counting is generally very different from the actual consumption, and there is no constant ratio between calorie consumption and fat consumption. Fat catabolism is a series of complex biochemical reactions, and the heart rate reflects the degree of sympathetic excitation, sympathetic excitation promotes the secretion of a series of lipolytic hormones, thus activating lipolytic enzymes, so that the fat stored in the adipocyte tissues are broken down into free lipoic acid and glycerol, and lipoic acid in the supply of sufficient oxygen conditions, can be broken down into carbon dioxide and water, and the release of a large amount of energy. So how much heart rate or intensity can you achieve when exercising to lose weight effectively? Let’s start with a few parameters. Maximum heart rate: MHR is 220-your age, minimum heart rate, usually tested in the morning. Retained heart rate is the maximum heart rate – minimum heart rate The heart rate range for weight loss, or aerobic exercise, should be minimum heart rate + retained heart rate x 50% – 60% The heart rate range for endurance exercise is minimum heart rate + retained heart rate x 60% – 70%. The heart rate range for endurance exercise is minimum heart rate + retained heart rate x 60% – 70%. Since the maximum heart rate is an estimate of the heart rate limit based on physiological conditions, the actual intensity should be tailored to the individual, and can usually be maintained at 60-65% MHR for beginners. If you ignore your own physical conditions and pursue high intensity, it will not be conducive to health. 2.Time According to the research of American sports medicine, 15 minutes before aerobic exercise, the liver glycogen as the main energy supply, fat energy supply in the exercise after 15-20 minutes to start, so generally require aerobic exercise lasts for more than 30 minutes, then a problem occurs, in maintaining high intensity such as 65% MHR easily exercise for 30 minutes or longer, everyone has such a basic physical ability. Does everyone have that kind of base fitness? Let’s first look at the concept of exercising for 30 minutes at a sustained high intensity such as 65% MHR. Adult women’s 800-meter and men’s 1,500-meter runs can generally achieve the required heart rates, as the average person should have experienced in physical education class. The time to reach the standard is 4 to 5 minutes and 6 to 7 minutes, respectively. So that means running 6 to 8 kilometers at a moderate pace to achieve 65% MHR aerobic exercise for 30 minutes. How to master the essentials of aerobic exercise and scale 1, warm up before exercise before each exercise needs to have a warm-up process that is the preparatory activities, moving joints and ligaments, stretching the limbs, waist and back muscles. Then start from the low-intensity exercise, and gradually enter the appropriate intensity of the exercise state. Warm up, generally refers to the use of small intensity aerobic exercise fitness to make their body gradually into a good state, body temperature slowly rise, heart rate increases, breathing faster evenly. Blood circulation is also more rapid so that oxygen and nutrients are delivered to the heart and muscles in preparation for your workout. An important sign that the purpose of the warm-up activity has been achieved is that the body slightly begins to sweat. A warm-up time of 5 to 10 minutes is sufficient. When it’s cold, warm up for longer and put on more clothes. There are many people in order to save time, do not warm up directly into the high-intensity aerobic training, if so, because the cardiovascular system and the lungs have not yet entered the state, the body temperature is also relatively low, the muscle flexibility is not good, it is easy to cause injury. Also exercising after warming up will feel better and the exercise can be longer. In other words, if you exercise without warming up, you are more likely to be fatigued. 2, close to but not more than the “target heart rate” Generally speaking, the target heart rate is 170-age value. If you are 60 years old, the target heart rate is 170-60=110 (times/minute). When you exercise, you can always count the pulse, the heart rate control in the 110 times / min or less, the intensity of exercise is appropriate, of course, this refers to the health of the sportsman, the frail and sick people are not included in this. If the movement of the heart rate is only 70 to 80 times / min, far from the target heart rate, it shows that has not reached the aerobic exercise exercise standards. 3, self-perception is an important indicator to grasp the amount of exercise and exercise intensity, including mild shortness of breath, feel a little heartbeat, slightly hot around the body, slightly red face, Zinzin small sweat, which indicates that the exercise is moderate; if there is obvious panic, shortness of breath, heart fever, dizziness, sweating, fatigue, indicating that the exercise is over the limit. If your exercise is always maintained in the “face does not change color heart does not jump” degree, the heart rate from the “target heart rate” is too far away, it means that your exercise is not possible to achieve the purpose of strengthening the physical fitness and endurance, but also need to add some amount. 4, the aftermath of the symptoms that exercise after the feeling of discomfort, but also a measure of whether the amount of exercise is appropriate yardstick. General people in the exercise, there can be mild discomfort, fatigue, muscle pain and other feelings, after rest will soon disappear, this is a normal phenomenon. If the symptoms are obvious, feel exhausted, muscle pain, and can not disappear for a day or two, this indicates that the intermediate metabolites in the cells and blood circulation build up too much. This is the consequence of anaerobic exercise, your next exercise can have to reduce the amount. 5, relaxation and warm-up have the same effect, in the exercise, blood circulation is accelerated, the amount of blood also increased, especially the limbs part. If you stop exercising immediately, the blood will be hoarded in the lower limbs and cause excess burden to the heart. In serious cases, the blood supply to the brain will be affected, and even vertigo and dizziness will occur. Therefore, there should be 5 to 10 minutes of relaxation after the purpose of exercise is achieved, that is, gradually reduce the intensity of exercise, slowly return to a quiet state. Aerobic exercise needs a few times a week Regarding the frequency of exercise, the American College of Sports Medicine recommends that normal people should exercise 2 to 5 times a week, if you did not have the habit of exercise before, you have to start with a small amount of two times a week, and then slowly increase to three or four times. Beginners often make the mistake is to start fitness due to high enthusiasm, want to achieve results as soon as possible, all of a sudden every day exercise, each exercise intensity is also very large, which often over-training, a short period of time will appear fatigue, insomnia, excessive body aches and pains and other symptoms. So it will stop again. In fact, what we should realize is that fitness is a long-term habit, want to have a fit body, a lifetime should adhere to fitness. Optimal body shape and health will have to be achieved only after months or even years of persistence. A gradual program is the best program. Gradual progression this is the basic principle of all sports workouts. The intensity of the exercise should be gradually transitioned from low intensity to moderate intensity; the duration should be gradually increased; the number of exercises should be increased from less to more. All of these should be in the personal adaptable range of slow increment, do not rush to success. Elderly and frail people or people with chronic diseases, it is more important to grasp the scale of exercise. It is best to see a doctor before the exercise, a comprehensive check-up, by the doctor according to personal circumstances, a specific prescription for aerobic exercise, and then follow the prescription for exercise. In addition, the fatigue produced by the exercise can be eliminated the next day, is also a measure of whether aerobic exercise is a standard: if the fatigue can not be eliminated on the next day, it means that the exercise is too much, has exceeded the scope of aerobic exercise. Ideal weight loss speed of aerobic exercise The average person jogging for a minute to consume about 15 kcal (the greater the weight the more consumption), and a pound (450 grams) of fat is 3500 kcal. If you jog for 30 minutes a day, you can lose one kilogram in 17 days with no change in diet. Of course, this is only a theoretical projection, in fact, after the exercise more or less will eat a little more, the expert recommended rate of weight loss is a week and a half kilograms, so that the weight lost is not easy to rebound. Eight myths about aerobic exercise 1, aerobic exercise is more effective than strength training in controlling body fat Fact: Aerobic exercise combined with strength training is the best way to control body fat at the desired level. Many people incorrectly assume that aerobic exercise alone is most effective in controlling and reducing body fat for the following two reasons. ① Aerobic exercise burns fat first, whereas strength training burns stored sugar. ② Within a set heart rate range, a 45-minute aerobic workout burns more calories than the same amount of time in strength training, and practice-stop strength training, which requires rest between sets, burns far fewer calories. The reasoning goes like this: aerobic workouts achieve calorie burn, but they don’t raise the metabolic rate for long periods of time. Strength exercises don’t raise the heart rate for an extended period of time, but they do increase total muscle mass, which leads to an increased metabolic rate and allows one to burn more calories even while resting. This is the reason why the combination of aerobic exercise and strength exercises is the best way to lose weight. 2, the more aerobic exercise the better Fact: a good thing done may become a bad thing, leading to the opposite result. The same is true of aerobic exercise. While it is not an effective fat-burning approach, a long cardio workout consumes not only fat, but also muscle [studies have found that two hours of medium-volume cardio can deplete the body of 90% of leucine – an amino acid that is important for muscle growth. Normally, normal levels of leucine prevent muscle breakdown caused by excessive exercise. 3. Low-intensity cardio burns more fat Fact: Incorrect. The principle of fat loss lies in the fact that you burn more calories than you take in each day, and higher-intensity workouts burn more calories than low-intensity training. Exercise physiologists have found that the body burns more fat than sugar (glycogen) or protein (muscle) when exercising up to 60 percent of your maximum heart rate. But when exercising at a higher intensity, i.e. 75% or more of your maximum heart rate, the body uses all of the fat, sugar, and protein directly as a source of energy. That means the harder you practice, the more calories you burn. However, for the first-time practitioners, they should follow the principle of gradual and orderly progress, and gradually increase the amount of exercise, in order to effectively improve the cardiopulmonary function, and possibly adapt to a larger intensity of exercise. 4, first do aerobic exercise, and then strength exercises, in order to become slim Fact: In order to consume more calories, in aerobic activities to a certain intensity, the ideal way is to achieve a maximum heart rate of more than 70%. And the purpose of strength exercises is to build muscle, with 6 to 12 repetitions per set in the correct position at the ideal weight. The wisest approach is to perform strength exercises first after a short warm-up, followed by aerobic activity. If you put aerobic activity before, since it reduces myoglycogen reserves and eats away at your strength, you may gain weight instead of losing it. On the flip side, if you do strength exercises first, you’ll soon be in the shape you need to be ready for aerobic activity. 5, more 20 minutes of aerobic exercises, to eat more sweets consumed Fact: If you in order to consume more sweets, occasionally extend the cardio workout time is not so bad, but if it becomes a habit, the results can only be harmful. If you regularly use extended workouts as an excuse to overeat, you’ve actually put yourself in a situation where you’re overtraining, and then your body simply doesn’t have time to recover from the fatigue of overtraining. When the body is not able to adapt to the training, it is very difficult to achieve muscle gain and fat loss. This is because overtraining can lead to an overproduction of catabolic hormones, which attach to muscles and prevent them from synthesizing. Therefore, people who often overconsume in one meal should slightly increase the intensity of the next aerobic training, or reduce the caloric intake of the next meal. 6, Performing a lot of cardio can help reduce undesirable body fat levels Fact: A body fat test indicates the ratio of fat to other body tissues (muscle, bone, etc.). One of the keys to reducing fat is having more muscle. Indeed, there are no more than two ways to improve a frustrating body shape – lose as much fat as possible and develop as much muscle as possible. People who choose to exercise aerobically can certainly achieve fat loss, but when they engage in excessive aerobic exercises and leave strength exercises aside or perform light strength exercises, it is definitely not enough to maintain total muscle mass, and if the total amount of muscle mass decreases, the resting metabolic rate decreases, and a rise in the body fat ratio will ensue. To change the fat-to-muscle ratio, relatively heavy strength exercises should be used to develop and maintain muscle mass. After strength exercises, perform moderate to high intensity aerobic workouts. 7. Eat a healthy meal before your cardio workout to add a little energy Fact: The content of your pre-workout meal depends on how long you go to workout after your meal. If your goal is to lose fat, it is best to consume a nutritionally balanced meal when you are 3 hours before the workout; if you want to eat a meal when you are 1,5 to 2 hours before the aerobic workout, you should reduce the amount of meal, and if you are going to have an aerobic workout within an hour, don’t consume carbohydrates. Here’s why: after 10 to 20 minutes of aerobic exercise, the body begins to burn fat (mostly). The body’s ability to efficiently burn fat as a combustible depends on the amount of glucose in your blood. Obviously, if you are consuming high carbohydrate, then the glucose level in the blood will also be very high, glucose can slow down the body to fat as a burning time. 8, not only can consume fat, but also favorable heart health Fact: The American Heart Association pointed out that 3 to 4 times a week, at least 30 minutes each time, to the maximum heart rate of 50% to 75% of the exercise of aerobic exercise is most beneficial to the heart. It will have a positive effect on the cardiovascular system and cardiorespiratory function and significantly reduce the risk of related diseases. The American Heart Association recommends that first-time trainers exercise at 50% of their maximum heart rate, and after a few weeks, the intensity gradually increases to 75% of their maximum heart rate. In short, the more intense the training. The better you stay in shape. Because the heart is a muscle just like any other part of the body, it needs the same high intensity exercises! Aerobic Exercise Methods Aerobic exercise is endurance exercise that enhances the body’s inhalation and use of oxygen. It is characterized by light loads, rhythmicity, and long duration. Sports medicine determination, aerobic exercise suitable exercise load for 4 ~ 5 times a week, each lasting 20 ~ 30 minutes, exercise heart rate of 120 ~ 135 times / min. Self-resistance is the human body muscle groups in a static confrontation of muscle resistance, but also simple and easy to practice one of the aerobic exercise program. It is not subject to gender, site, equipment. The use of unarmed positioning of muscle resistance exercises, without the worry of sports trauma, to become a static training to accelerate blood flow, promote metabolism, soothing and revitalizing fitness methods. Here are a few simple self-resistance exercises for different positions, which you can choose to do to learn and practice. Palm and finger exercises Method: two palms together in front of the chest, five fingers apart, finger belly opposite. The first finger of both hands to resist each other to promote, the two palms slowly open, “claw” shape static resistance 10 to 12 seconds, repeat 7 to 8 times. Effect: Enhance the muscle strength of the finger spreading muscle and radial short wrist extensor muscle. Tip: When pushing each other’s fingers and abdomen, all need to be moderate resistance, increasing the intensity of resistance. Shoulder and arm exercises Method: stand with legs apart, palms together in front of the chest, fingers up. The right palm pushes more than the resistance of the left palm and pushes the left arm to the left side of the body. Left palm against the resistance of the right palm, push the right arm back to the right side of the body, repeat 10 to 12 times. Effect: Improve the muscle strength of the deltoid, biceps, brachioradialis and short flexors. Tip: When the two palms are pushed, the wrist and palm that are pushed need to have counterbalance force to increase the strength of the resistance. Head and Neck Exercise Method: Stand with legs apart and cross your arms over your neck. Slowly and forcefully push the head and neck resistance, press the head to the sternoclavicular region, and exhale. Then the neck force to resist the two hands of the downward trigger force, the head upward vertical lift into a preparatory position, inhale. Repeat 7 to 8 times. Effect: Enhance the muscle strength of the cervical latissimus dorsi and scapularis. Tips: The downward pulling force of both hands should not be greater than the upward resistance of the head and neck. The trigger speed should be slow and the trigger force should be moderate. Low Back Exercise Method: Stand with legs apart, arms crossed, tiger’s mouth down. The back of the waist meets the resistance of the two hands in the reverse direction of the twisting force, for the clockwise rotation, static resistance for 6 to 8 seconds. Then repeat in the opposite direction. Intervals of 30 to 40 seconds. Effect: Promote the latissimus dorsi, lateral lumbar muscles and erector spinae stretching force, improve the flexibility of the lumbar spine. Tips: When rotating the lumbar back, the head, neck and upper body rotate in unison. Do not move your feet. Chest and Abdomen Exercise Method: Lie on your back with your legs together and your palms on your abdomen. Chest and abdomen meet the resistance of the two palms pressing upward for resistance to 45 degrees of sit-ups for 5 to 6 seconds, repeat 7 to 8 times. Effect: enhance the rectus abdominis and pectoralis major muscle strength. Tip: Inhale deeply when you sit up; exhale when you lie down. Legs and knees exercise Method: Squatting position, both palms on the legs. Both legs to meet the downward pressure of the two palms, force upward for the counter-pressure resistance stirrups up into an upright. Intervals of 30 seconds, do 7 to 8 times. Effect: Improve the muscle strength of quadriceps and adductor muscles. Tip: when the legs for resistance stirrups, the upper body and leg position is 90 degrees, the body position can not be leaning forward. The general method of aerobic endurance training The general content of aerobic endurance training: endurance can be divided into two kinds, one is strength endurance, the second is speed endurance. It is manifested in a shorter period of actual combat, can maintain a certain strength, speed, and a certain density and intensity. 1, hitting sandbags in the fully prepared activities, to maintain a certain speed and power, continuously do more than 5 groups of hitting. Each group is 3 minutes. 2, variable speed running 3000 meters to 10000 meters distance, fast running 50 meters, jogging 50 meters. 3, even speed running heart rate control at about 150 times per minute, load time to maintain more than 30 minutes. 4, five kilometers of cross-country running. When running, change the stride and rhythm often (keep changing the stride, which can make different muscle fibers be exercised). 5, jump rope jump rope for 3 minutes, rest 1 minute, and then the next group of exercises. Each training can do 3 groups. When the trainee feels adapted to this amount of exercise, you can remove the middle of the rest time, jump for 30 minutes. 6, air strike 3 minutes for a group, do 3 to 5 groups. 7, real combat with different opponents to practice wheel combat.