1. What shoes should I wear for Aerobics
Running shoes.
Professional running shoes are designed to be very light and breathable. The most important thing is that the tread pattern is horizontal, which is convenient for rolling from heel to toe during running. This is good for foot protection and easy for running! There are many bouncing and jumping movements in aerobics. The elasticity of the sole is good, the knee is protected, and the anti-skid function of the shoe is good. The sole can choose a mesh pattern, so that the sole is flexible and suitable for movement and braking.
In addition, aerobics also has its own special shoes, the name of modern shoes, also known as “sports shoes”. It has a variety of characteristics: it has a beautiful shape, the upper is made of pigskin suede leather, and the middle of the sole is equipped with a layer of EUA plastic bottom foam material, which is light, soft and elastic. Excellent ventilation, no foot odor; The heel of the shoe is wrapped back, and the heel does not touch the ground when walking. It can reduce the vibration of the back brain and protect the brain nerve. It is suitable for walking, running and jumping on the flat ground, as well as mountain climbing and tourism.
2. Skills of Aerobics Dancing
2.1. Make music first, then make actions
Music is the soul of aerobics, which directly affects the style, structure, speed and rhythm of aerobics. A good selection of music can not only easily stimulate the creative inspiration of creators, but also stimulate the enthusiasm of students for exercise.
2.2. Appreciation of choreography
According to different age groups, the difficulty of a set of aerobics is different. High school girls have good coordination and strong acceptance. Therefore, the created Aerobics movements should be graceful, graceful, flexible, flexible, add more small joint activities, and pay attention to the artistry and interest of the movements.
2.3. Artistry of choreography
Aerobics has a strong artistic charm. Therefore, the movement style of the whole set of aerobics, including the selection of music, should conform to the physical and mental characteristics of high school students. The movements of gymnastic, hip-hop dance, taekwondo and other sports artistic projects can be widely used for reference to cultivate the standardized and beautiful posture and elegant temperament of high school students. The combination and connection of movements should be natural and smooth. Clever design will produce novel visual effects.
3. The best time to do aerobics
3.1. Dance at 3 and 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.
3.2 dance about an hour after dinner
Because the hormone secretion is stronger at night, it is certainly easier to lose weight.
Tip: it is not recommended to jump in the morning. Aerobics is also a medium-intensity physical exercise, which inevitably consumes too much energy at the beginning of the day and makes you 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.
Injuries easily occurred in Aerobics
1. Trample joint injury
Because there is not enough preparation before aerobics, the ankle ligament has poor stretch and elasticity. Or the posture of the jump exercise is incorrect, such as the foot landing position is not correct, the body loses balance and the ground is unequal when jumping and landing, which can easily lead to local pain of the ankle joint and sprain of the stepping joint.
2. Fatigue periostitis
Generally, fatigue periostitis is caused by a large number of running and jumping movements in the process of aerobics, which makes the body’s center of gravity and the reaction force of the ground concentrated on the convex surface of the bone bending part (in front of the tibia), causing stress damage to the periosteum.
3. Patella strain
It is generally caused by excessive running and skipping, excessive long-term burden on the knee joint or accumulation of repeated micro injuries. So that the knee joint feels pain after the jump exercise.
4. Muscle strain
Because aerobics is a whole-body exercise, active or passive muscle strain can occur because of the active and violent contraction (extension) of muscles when completing various movements, and its force exceeds the capacity of muscles themselves.
Precautions for Aerobics Dancing
1. Step by step. At the beginning, walk in steps to allow the body and lower limbs sufficient time to adapt. Don’t do it for too long at first, and take 10 minutes as appropriate.
2. After aerobic exercise, change your sweaty clothes in time. Avoid catching cold, especially in the air-conditioned room. After exercise, you should stretch and take a shower.
3. Those who often do aerobics should pay attention to their feet and often trim their toenails. Sweat a lot during exercise, and it is easy for bacteria to breed if sweat stays in the toe gap. Therefore, keep the foot skin dry from time to time.
4. Wear a comfortable sports bra with bearing force when doing jump exercises.
5. During menstruation, the amount of exercise should not be too large.
6. Women without exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobics training need to consult their doctors during this period to decide whether to continue aerobics training.
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