1. Concept and classification of Aerobics
1.1. Concept of Aerobics
Aerobics is a kind of sports with the accompaniment of music, physical exercise as the basic means and aerobic exercise as the basis to improve health, shape and entertainment.
1.2 classification of Aerobics
According to the tasks of Japan and foreign conventions, aerobics is divided into two categories: Fitness Aerobics and competitive aerobics
2. What are the lean leg movements of Aerobics
In aerobics, there is a method of always slimming the legs, that is, putting the chair in front of you, and using the known methods to do some slimming exercises to eliminate fatigue. There is also the function of slimming the legs. Generally, you sit on the chair and hold both sides of the chair with your hands. Lift up one foot and straighten it, keep this movement for about one minute, and then repeat this movement with the other foot.
Bend your legs, sit on the ground naturally, open your hands naturally, keep your center of gravity balanced, and then lie down on the right side of your upper body with your legs straight. Bend your palms upward and extend your legs to the left until your body is basically parallel to the ground.
3. Which groups are dance aerobics suitable for
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? When doing this exercise, it looks very beautiful, 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.
Benefits of Aerobics
1. Enhance physical fitness and health
Often engaging in aerobics exercise has a very significant effect on the improvement of cardiovascular system function. It can thicken myocardial fibers, enhance myocardial contractility, increase cardiac output, and improve the body’s ability to supply blood and oxygen.
Aerobics exercise also has a good effect on the function of the respiratory system. It can make the respiratory muscles strong and powerful, deepen the breathing of the human body at rest, reduce the number of times, and increase the oxygen intake during exercise, thus greatly improving the aerobic metabolism of the body.
Aerobics exercise can also improve the function of the digestive system. Because there are many hip all-round activities in aerobics, it can effectively stimulate gastrointestinal peristalsis, enhance digestive function, contribute to the absorption and utilization of nutrients, and thus improve the resistance to diseases.
2. Improve body shape and cultivate a dignified posture
The unique feature of aerobics is that it can have a positive impact on the balance of body proportions, especially increase the volume of chest and back muscles, eliminate excess fat deposited in the waist and abdomen, and make the body plump and beautiful. In addition, through regular and correct body movement training, it can also correct incorrect body posture, cultivate correct and dignified posture, and make good changes in the body and demeanor of the exerciser.
What are the precautions for Aerobics
1. Don’t jump for more than one hour
When jumping aerobics, the practitioner must control the speed, strength, repetition times, number of groups, interval time, etc. of the exercise action according to his own physique and bearing capacity. After performing a group of fast-paced movements, you should do soothing finishing exercises to regulate your heartbeat and breathing. After each exercise, beginners, people without exercise experience, patients with chronic diseases and people above middle age should sweat a little, feel a little tired, and have a heart rate of about 130 beats / min. The total exercise time should not exceed 1 hour. With the improvement of exercise level and physique, the exercise intensity and total amount can be appropriately increased, and the maximum heart rate is not more than 150 times / min.
2. The rhythm is too fast, and it is easy to overload the exercise
Generally speaking, aerobics is a continuous and regular exercise with the aim of keeping fit. Aerobics with a moderate rhythm can make people feel refreshed and happy, and can make the brain respond more acutely. However, when doing aerobics, you must master a good 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.
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