1. Precautions for Aerobics Dancing
1.1. Make preparations and adjustment after exercise
Preparation can effectively prevent sports injury. After doing aerobics, don’t stop immediately. Do some tidying activities to make all parts of your body gradually turn into a quiet state. Rest for at least 20 minutes before doing other things.
1.2. The diving plan shall be reasonable
Practitioners should control and arrange the speed, strength, times, groups and interval time of jump exercises according to their own physique and bearing capacity. Practice should follow the principle of gradual and orderly progress and be persistent. Under normal circumstances, the total practice time of the first-time jumper should not exceed 1 hour. It is appropriate to sweat a little and feel a little tired. The heart rate is about 130 times / min. With the improvement of exercise level and physical fitness, the exercise intensity and total amount can be increased appropriately, but the maximum heart rate should not exceed 150 times / min.
2. What are the advantages of Aerobics
2.1. Aerobics improves the regulation function of abdominal visceral activity, increases gastrointestinal peristalsis and blood circulation, and reduces complications such as abdominal distension, intestinal distension, constipation, varicose veins of lower limbs, hemorrhoids and lethargy. Continuously make your heart beat faster, that is, increase your heart rate and let your heart exercise. This is why aerobics is called cardiovascular exercise in the United States. In addition, aerobics is also one of the important means to consume energy and excess fat in the body.
2.2. The most basic function of exercise is to change the body shape. Through aerobics, any part of the body (as long as it is a part with muscle tissue) can be increased or decreased, and its shape can be effectively changed, so as to achieve the beautiful effect of the body. And this process can be controlled, which is also commonly known as weight loss and shaping.
3. What time is not suitable for Aerobics
3.1. You can’t do aerobics immediately after meals. Jumping after meals will make blood flow to muscles and bones, affect digestion of the intestines and stomach, and the food in the intestines and stomach will vibrate with the movement, which will cause mechanical stimulation to the intestines and stomach. Therefore, skipping after meals can easily lead to stomach spasm, vomiting, appendicitis, etc., which is very harmful to the body.
3.2. It is not advisable to do aerobics before going to bed. Some people think that if you do aerobics before going to bed, it is easy to fall asleep when you are tired. In fact, it is not the case. Doing aerobics an hour and a half before going to bed will make nerve cells show a very strong excited state, which can not calm down in a short time, making people unable to sleep.
3.3. It is not suitable for pregnant women to do aerobics during pregnancy. Pregnant women are not suitable for sweating or doing large-scale exercises. Moreover, the intensity of aerobics is medium, and some are high. Therefore, it is not suitable for pregnant women to do aerobics. At this time, doctors should be consulted and doctors’ advice should be followed.
The best time to do aerobics
1. Dance at 3 or 4 p.m
Generally, the best time to do aerobics is between 3 and 4 pm. On this hot day, when the sun recedes in the afternoon and the individual’s spiritual vitality begins to rise, aerobics is the easiest way to achieve the effect of weight loss.
2. Dance about an hour after dinner
Because the hormone secretion is stronger at night, it is certainly easier to lose weight.
Tips: it is not recommended to jump in the morning. Aerobics is also a medium-intensity physical exercise. It is inevitable that you will spend too much energy at the beginning of the day and feel tired. In addition, if you can exercise moderately (about 15-20 minutes) and avoid the digestion time after eating, the rest of the time is OK.
How to do aerobics
1. Normalization of actions
The standardization of actions is based on the standardization of actions. Therefore, the position, direction and movement route of limbs must be accurate during practice. Pay attention to the speed, muscle strength and range of action, so that the muscles can be fully stretched and contracted to achieve the overall effect of the action.
2. Flexibility of action
One of the characteristics of aerobics is that the movements are elastic. The elasticity of the movements involves many body parts. Therefore, when practicing, we should pay attention to the control of muscle contraction and relaxation. The movements are elastic and the rhythm is uniform, so as to avoid excessive rigidity and excessive extension of joints.
3. Rhythm of action
It is very important to master the rhythm of movements for aerobics exercises. If the practitioner wants to perform better movements, he must have a certain ability of muscle control, music rhythm and movement completion. Therefore, when practicing, we should pay attention to developing and training the Cadets’ sense of rhythm, so that the cadets can gradually master the sense of rhythm on the basis of understanding the rhythm of music.
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