1. Basic steps of Aerobics
Traditional low-intensity steps. Lift your legs in place one by one and land on the ground alternately. It is required to land on the ground for buffering. Your toes should transition to your heels. Your toes should be parallel and forward. Tuck in your abdomen, stand up, and flex your knees. First, teach the slow step movement, experience the knee bending and bouncing technique, and then practice the step movement at a normal speed. Practice different forms of steps (such as zigzag, side by side, V-shaped, step by point, etc.) to fully feel the elasticity of steps.
Step and move your body in different directions. One foot forward, the other foot parallel to the front leg, and then restore it in turn. Take a step forward with your left foot, bend your knee, lift your right foot slightly and then drop back. Then take another step backward with your left foot, and lift your right foot slightly and then drop back. Take a step on the side of one foot, and the other foot will follow. At the same time, bend your knees and touch the ground, and then take a step in the opposite direction. Take one foot to the side, cross the other leg behind it, bend your knees slightly, and then take another step to the side with the front foot, and bring the other foot together. Stand with one leg bent slightly, the other leg reaching out its toes or heels to the ground (front, back and side): then return to the upright posture of parallel legs.
2. The harm of jumping aerobics too fast
When doing aerobics, you must master the rhythm, not too fast. Fast paced aerobics can not only play a role in exercise, but also easily overload the amount of exercise. Scientific research has proved that overload exercise not only makes people tired, but also reduces the immune function of the human body, which is harmful to the body. In addition, the aerobics rhythm is too fast, which is easy for the aerobics jumpers to catch up with the rhythm. In this way, the action can not be completed well, resulting in the action not being done in place and causing sports injury. In addition, too fast rhythm can easily make the muscles of jumpers excessively tense, resulting in fatigue, and sports injuries such as strain and sprain are more likely to occur.
3. Who is fit for Aerobics
Dance step aerobics is suitable for a wide range of people. It is suitable for all ages. Because it incorporates some songs and dance elements, it looks very beautiful when doing this exercise, so many people like it very much. Now many squares and groups choose dance step aerobics as exercise gymnastics. Some rehabilitation centers and hospitals also choose dance step aerobics as exercise gymnastics for patients.
What is the action of lazy aerobics
1. Turn your head and bend your ankles. After waking up, people sometimes feel dizzy. This is caused by the lack of blood supply to the head due to the rigidity of the head and neck muscles and the poor blood circulation in the head. If you lie on the bed after waking up and turn your head left and right 8-10 times, you can also reduce dizziness. At the same time, bend and extend the ankle joint for 10-20 times to move the lower limbs.
2. Stretch. When sleeping, your body should take a flexing and contracting posture. After waking up, you should cross your hands on the bed, stretch your palms over your head, straighten your toes, and stretch your body. At the same time, you should coordinate with the action of deep breathing, and repeat it for 4-6 times, which will help eliminate fatigue and speed up your awakening.
3. Supine lateral flexion. Lie on your back on the bed, lift one hand up, bend your upper body sideways, straighten your lower limbs forcefully, and bend your left and right sides for 6-8 times respectively.
4. Supine lower limbs flexion and extension. Drowsiness may have decreased, and then you can do some lower limb flexion and extension. The method is to bend one leg onto the bed, and then straighten the knee so that the knee touches the bed. Take turns to do 10-15 times for each leg.
Precautions for Aerobics Dancing
1. Friends who do aerobics in the early stage should pay attention to the choice of aerobics. I personally recommend that you can do the basic aerobics advocated by the state.
2. Doing aerobics is not a weight-loss exercise that can take effect in a short time. In fact, any exercise to lose weight needs to be sustained, so when we do aerobics, we must make a long-term commitment.
Several exercise precautions of Aerobics
3. You should choose a good time period for aerobics. I personally suggest that you can choose around 4:00 to 8:00 every afternoon, because this time period is the most suitable time to exercise, and it is also the time when the body has the strongest energy. It is easy to exercise.
4. When doing aerobics, we should have a very calm attitude. Generally, the time of Aerobics should be at least half an hour, and we must adhere to it every day. So the first week is difficult, and it will gradually get better later.
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