Square dance is now a major mainstream of society, its power can not be underestimated, why square dance so hot, simply put is the trend, chain reaction, the beginning of the jump is not a lot of people, and then more and more people know the square dance, so the development of the present is so fast, but the square dance is indeed a great benefit to the body, so it should be advocated, but in the square dance at the same time we What are the precautions that need to be taken?
Learning to square dance should also be divided into time and look at the situation, not everyone at any time on a whim are suitable to go to the square dance, we should need to pay attention to a few aspects of the square dance in the community has a pivotal role, not worse than the city management ah! The main thing is to jump square dance uncle and aunt can be good health, the more you jump the younger!
1, choose the right project
Choose the square dance is not too blind, to find out their own physical condition, suitable for what kind of dance, do not blindly copy. Especially the elderly, it is best to measure the blood pressure and pulse, even if the blood pressure is in the normal range, but also to avoid the street dance, disco and other difficult or long more than 2 hours. Any dance. It is generally advisable to start with simple movements, do not rush, as long as ? move? up will have the effect of fitness.
2, choose a good place
Many communities have a fixed training place for square dance, to participate in the nearby good, do not have to cross the community? The first thing you need to do is to get a good deal on your own. But the driveway side of the dust and car exhaust (containing a variety of carcinogens) more; roadside or parks, such as cement or tile floor is too hard, may bring some damage to the joints, should not be used as a sports venue. The best choice is to choose a wide-open view, fresh air, grass or soft sand, and try to avoid the wind.
3, choose the right time
The morning activity is not too early to the sun out of the best, especially in the fall and winter seasons, to wait until the fog back and then began to dance for the better; afternoon to 4 ~ 6 time for the best, the evening is to be half an hour after dinner to 1 hour after the activity. If the park, woods and other places as a place to practice, but also to avoid the night and early in the morning before sunrise and other times,? Dancing after hearing the rooster? Undesirable, because the surrounding trees, plants and other plants without photosynthesis, discharging a lot of carbon dioxide, so that oxygen is reduced, is not conducive to health.
The general principle is to adjust with the changes of the season and the weather in due course, do not overly mechanical. In addition, do not carry out strenuous exercise within two hours before bedtime, especially the elderly, because the bedtime is relatively early, too much strenuous exercise before bedtime is likely to cause difficulty in falling asleep, or fatigue, reducing the quality of sleep.
4, dance time
To 1 hour for the limit, winter should be a little shorter, to 30 minutes or so appropriate. The volume of the music should not be too large, too large volume not only affect others, and may damage their own hearing.
5, dance before the preparation
30 minutes before dancing should not eat a lot of food. However, you should not have an empty stomach, which can easily cause hypoglycemia, resulting in weakness, dizziness and other discomforts.
6, wear the right dress
Clothes and pants should be able to absorb sweat cotton clothing, and try to loose some, to ensure that the limbs of the blood circulation. Shoes with soft soles and fit air-cushioned shoes, sneakers are good, do not wear leather shoes, high heels or shoes with hard soles casual shoes, to prevent twisted feet.
7, do a good job of warming up
Avoid sudden movement caused by muscle strain or joint damage. If you move your knees and hands before exercise, twist your waist, pat your legs, do 5 to 10 minutes that is enough, or to the extent that the body is slightly sweaty.
8, dancing attention
During the dance, the movement amplitude is not too big, avoid sudden large-scale neck twisting, waist, hip, waist and other movements, in order to prevent the fall, or joints, muscle injury. If you are not breathing well, you should rest for a while before deciding whether to continue practicing. Once discomfort occurs, such as leg fatigue, dizziness, panic, etc., you should stop practicing immediately.
9, prevent colds
Late fall and winter exercise is easy to sweat, it is best to bring a jacket, the end of the exercise in time to keep warm to prevent cold. In addition, according to the weather forecast should carry the necessary rain gear, so as not to dance after the rain and get a cold.
10, to prevent cramps
After dancing, do not immediately close home, to do some relaxation activities to relax, such as gymnastics, walking, etc., so that the whole body muscle relaxation. Because the muscles are always in a state of tension, it is easy to get hurt or even cramps.
11, men can also join
As a popular way of leisure, men should also be actively involved, because the square dance is not only the patent of women, also suitable for middle-aged men.
12, the disease period should not dance
As with other forms of exercise, not all people or all the time are suitable for square dancing, where acute illnesses (such as acute gastroenteritis, acute bronchitis, acute hepatitis, acute myocarditis, and colds and fevers), or during the acute onset of chronic illnesses, have to pause activities. Blood pressure and heart condition is not very good people, it is necessary to do a good job in the intensity of the activity as well as the time to choose and arrange, in order to avoid accidents.