Jump square dance details to pay attention to

Jump square dance details to pay attention to

Jump square dance details to pay attention to, square dance is a way to socialize with the elderly is also a good choice of fitness, but in the choice of jumping square dance should pay attention to whether the body is suitable, which contains a lot of instructions, I take you to understand the details of the square dance to pay attention to .

As the dance will give people a sense of enjoyment, it is easy to cover up the physical discomfort, so the choice can not be based on feeling alone. It has been shown that the chances of cerebrovascular accidents will increase if you don't measure your blood pressure before dancing. Therefore, it is recommended to measure blood pressure and pulse before dancing.

Even if the blood pressure is in the normal range (i.e., systolic blood pressure is less than 140, diastolic blood pressure is less than 90), street dance, disco, or up to 2 hours of any dance, but also elderly friends can not step on the "minefield". Because the elderly cardiopulmonary function is weakened, blood vessel elasticity decreased, blood flow resistance increased, too strenuous exercise will aggravate the burden on the heart, resulting in insufficient oxygen supply, especially hypertension and heart disease patients, will lead to a sudden rise in heart rate and blood pressure, the occurrence of untoward.

The elderly can choose to beat less than 100 steps per minute dance, such as twisting rice-planting song, medium quick step dance, fitness dance, ballet, modern dance, fan dance and other aerobic, moderate intensity dance. During the dance, but also to monitor the pulse, the best in 100-120 times / min, never more than 130 times / min.

For people with grade 1 hypertension (systolic blood pressure between 149-159, diastolic blood pressure between 90-99), it is best to choose to dance at a beat of 60-70 steps / min of the foxtrot, slow three slow four and other gentle dance. Once the blood pressure "upgraded" to level 2 or 3 (systolic blood pressure higher than 160, diastolic blood pressure higher than 100), it is absolutely necessary to stop dancing.

In addition to the physical condition of the choice of dance, the following three points in particular should pay attention to:

The amplitude of the movement is not too big. The elderly motor system muscle atrophy, ligament elasticity decline, joint activity, so should avoid sudden large-scale neck, waist, hip, waist and other movements, in order to prevent falls, joints, muscle injury, or even fracture.

"Dancing with the chicken" is not an option. Many elderly people used to get up early to go to the park to dance. 56-year-old Li Da-ma early in the morning and everyone dance fitness, sudden cerebral hemorrhage, sent to the hospital, although not killed, but hemiplegia. Therefore, the winter exercise avoid too early, it is recommended to wait for the sun to come out and then dance.

Jump 15 minutes to rest. Before jumping to do 5-10 minutes of simple stretching muscles and ligaments of the preparatory activities, follow the principle of first slow and then fast; jump 15 minutes should rest for a few minutes, the total time control in about 60 minutes. "Some old people can't stop once they jump, more than 2 hours is not good."

In addition, it is best to wear sneakers when the elderly dance, hard-soled shoes are easy to slip. After dancing can not be undressed at will, in order to prevent colds and cause other diseases. At the same time, you should rest for about 40 minutes after the meal, and then start dancing.

Warm tips: like to dance square dance elderly friends should always pay attention to their own physical condition, the above situation should pay more attention to rest. Only the right jump can be more conducive to the health of the body.

1, jump square dance time to choose

Some people say: exercise during the day is to raise the yangqi, exercise at night is to hurt the yangqi, equal to chronic suicide. In fact, dancing in the morning and evening can be. The morning does not have to be too early, both to avoid the invasion of premature cold, but also does not affect the late riser`s sleep.

The night needs to nourish the liver, nourish the gallbladder, after 21:00 at night to be quiet, avoid excessive exercise. In fact, as long as early to bed and early to rise, regular life, would have been conducive to health.

2, square dance to adhere to also pay attention to rest

General sports more or less will sweat, but in fact, the real important thing is not the amount of sweat, but the requirements of the whole body aerobic exercise. As long as you have in the movement will consume calories, and sweat and consume calories and the number of no direct relationship.

In addition, the middle-aged and elderly people must not be able to continue to dance for a long time, jumping for a while to rest properly for a while. Otherwise, arthritis, joint swelling and other diseases will certainly come to the door.

3, the more professional the teaching teacher the better

In fact, this is relatively speaking. Beginners do not choose grade too young professional dancers as teachers, because their own dance level is high, difficult and complex movements are easy to do, but for square dance amateurs, although appreciate but difficult to imitate.

But teachers without teaching experience do not understand the body structure of middle-aged and old-aged amateur dancers, and it is easy to cause damage to the body.

4, dancing square dance to promote metabolism

Some people will take the tortoise, crocodile as an example, they are slow, you can not eat for a few months, the life expectancy is also very long. But in reality, there is no relationship between a faster metabolism and a shorter lifespan. Metabolism is a chemical reaction of energy. The faster the metabolism, the more vigorous the growth and development. It is very good for our body to boost our metabolism.

5, square dance fitness, small hair and small disease is gone

First of all, not all people or all the time are suitable for square dance, where the acute disease patients or chronic disease during the acute attack, have to suspend activities. Blood pressure and heart condition is not very good people, it is necessary to do a good job in the intensity of the activities and time to choose and arrange, so as to avoid accidents.

Secondly, the square dance movement plays a supporting role in physical health, calorie consumption, sweating, detoxification, soothing the mood, regardless of physiological and psychological, jumping square dance can be beneficial to health.