Nowadays, square dance has become one of the favorite sports methods of middle-aged and old people, and has replaced the previous sword dance, waist drums and tai chi and so on. Square dance is a kind of aerobic exercise, it's a simple dance, combined with a lot of aerobics elements, and the rhythm of the music is more cheerful, is more suitable for middle-aged and old people of a sport. But the square dance is also a certain method, then the square dance aerobic exercise should be how to do it?
1) Walking:
Our innate talent is to walk on our legs, and this mode of exercise is not limited to any location, time, wear a good pair of well-fitting . Shoes, you can say walk! The primary can start from a short period of time, walking slowly, when the physical progress, you can speed up to walk or jog, or to increase the intensity of the slope, time can also be extended to 30 ~ 60 minutes, is a kind of young and old suitable for the mode of exercise.
2) IntervalTraining:
Interval training helps us to burn more calories, which is very helpful for weight loss, and "intermittent high-intensity exercise" refers to the intermittent interspersing of aerobic exercise with a short period of low-intensity and high-intensity exercise, such as a thirty-second running sprint, followed by a thirty-second slower walk. Dr. Nigam invited six adults to participate in the study program, every week to do two intermittent high-intensity exercise program, exercise content for the flywheel training, and a week to do two weight training, lasted four weeks. The study found that the subjects showed significant improvements in brain oxygenation, maximal oxygen uptake, and cognitive function, as well as significant reductions in waist circumference and trunk fat percentage.
3) Squats:
One of the most well-known resistance training exercises is the squat, which is a multi-joint activity that trains many muscle groups, including the anterior thighs, posterior thighs, and gluteal muscles, but it is important to note that the knees should not exceed the toes and avoid arching the back.
4) Lunge:
Lunge is also a movement that can train many muscles in the lower body and balance. The same attention should be paid to the front foot knees do not exceed the toes, knees and toes facing the same direction, to avoid falling inward, the back foot knee squat knee close to ninety degrees, when the movement is familiar with the front and back of the right and left to change in different directions.
Square dance is based on some simple movements of aerobics choreography, so the middle-aged and elderly is very easy to learn. And also can exercise the whole body, as long as there is open space and music can be exercised together. You can exercise in the morning and at night, which is more diversified than morning exercise, and the choices are wider. So it is recommended that middle-aged and elderly people can participate in more exercise, so that the body will be better health.