Now gymnastics square dance can be said to be more and more fire, gymnastics regardless of gender, age can be jumped, jumping gymnastics can make their own physical fitness is getting better and better, some middle-aged women are afraid of their own old age has flab, you can jump gymnastics to lose flab, jumping gymnastics can be jumped everywhere, but also very suitable for the lazy people to do the sport, then, the middle-aged gymnastics how to jump it? Below is the middle-aged gymnastics I bring you how to jump the knowledge, welcome to read.
A: women's fitness
1. Jumping do not more than 1 hour, jump aerobics, the practitioner must be based on their own physical fitness and ability to bear, control the speed of exercise movements, strength, repetition, number of groups, gap time. After a set of fast-paced movements, do a soothing finishing movement to regulate the heartbeat and breathing. First-time practitioners, people without exercise experience, people with chronic diseases and people over middle age should sweat a little, feel slightly fatigued, and have a heart rate of about 130 beats per minute after each workout, and the total practice time should not be more than 1 hour. With the improvement of the level of exercise, physical ` enhancement, exercise intensity and total exercise can be increased appropriately, the maximum heart rate of not more than 150 times / min.
2. Jumping gymnastics to maintain a pleasant mood, jump aerobics, should choose the appropriate aerobics clothing, sports shoes. Exercise should be done before the body of the various joints, ligaments, muscles of the preparatory activities, so that it adapts to the drill. Pay attention to the bouncing of the knee joints during training, breathe evenly, do not hold your breath. Maintain a pleasant mood, mental concentration, correct posture, accurate movement essentials, in order to ensure the quality of practice and exercise effect. Thirst can be supplemented with water in moderation, using a small amount of the principle of multiple times. At the end of the exercise to do finishing activities, so that all parts of the body gradually into a quiet state, and then rest for at least 20 minutes before you can take a bath and eat. The chronic patients should be under the guidance of the doctor to exercise.
Two: men's fitness
1. In order to raise the legs, the action practice two legs standing, the upper body as much as possible, the knee as much as possible up against the chest, the two hands can be hugged a little bit of the legs, continuously repeated each do 50 times.
2 body turn, the action of the legs apart upright and shoulder width, two hands crossed or hanging down the side of the body, with the body swing, to the left and right body turn 50 times. Requirements for turning the body when the legs do not move, turn the body amplitude should be large, straight waist, head and neck to the top.
3. Bend forward and stand up: the movement of the two legs apart upright and shoulder width, the upper body tends to the lower body forward bending, and then stand up. Requirements for the knees to be straight, hands as far as possible to go to the corner to touch the ground for a while, do 50 times in a row.
4. Hip-twisting small jump, the action in situ feet jumped up straight knee hip twisting, two feet jumped up at the same time left and right hip twisting, two arms chest swing and hip opposite to do, repeated several times in a row.
After reading the above introduction, do you understand the middle-aged gym exercise how to jump, can better play its effect? Above for you to introduce fitness gymnastics exercise methods, whether you find suitable for their own fitness gymnastics. There are many important ways to exercise fitness gymnastics, the key is to choose the right fitness gymnastics, but also to have the perseverance to stick to it.