Suitable crowd and matters needing attention for treadmill exercise. With the help of the pedal with adjustable height, the treadmill can realize cardiopulmonary function through various movements such as turning and jumping. The following are suitable people and precautions for treadmill exercise!
The fitness and precautions of step aerobics 1 Step aerobics, as its name implies, is aerobics on the pedal. This sport has been popular in America for 10 years and is still popular today. With the help of the pedal with adjustable height, the exercise of cardiopulmonary function is realized through various turning and jumping movements when stepping on and stepping off. Because of its dynamic and passionate characteristics and good shaping effect on women's legs and buttocks, step aerobics has long flourished in gymnasiums and is regarded as one of the classic fitness methods.
Generally speaking, the length 100 cm, width 35 cm and height 8 cm of the pedal used for stepping exercise. The height of the pedal can also be adjusted according to the exercise level, pedal technology and knee joint curvature. The most basic movement of step movement is to go up and down the board, at least three times a week, and three months is a cycle.
efficacy
Step exercise, as aerobic exercise, is a medium-low intensity exercise for a long time under the condition of sufficient oxygen supply. The height of the pedal and the intensity of this exercise will consume more energy to complete the same action than on the flat ground, which will make your legs stronger and the muscle lines more slender, effectively solving the problem of hip sagging. In addition, stretching and stretching in treadmill exercise will make your movements more flexible and light. At the same time, it can also improve people's cardiopulmonary function.
The right crowd
Step aerobics is suitable for all people to exercise, especially women who sit in the office for a long time and lack exercise in their legs, and those who want their legs to become strong and healthy and change their sagging hips. This program is not suitable for patients with heart disease, leg injuries (especially knee, ankle and thigh ligament injuries) and weak people (such as postpartum and rehabilitation).
Exercise preparation
Stop eating before exercise 1 and 1 hour (eat a small amount of digestible fruits and vegetables and liquid food if necessary).
2. Wear loose and breathable sportswear.
3. Adequate warm-up exercise. Because the main actions of double pedals are going up and down, turning over, springboard and so on. You need to focus on warming up your thighs and ankles and do enough stretching.
4. A certain amount of drinking water (preferably boiled water). Half an hour before exercise, you can drink 200-500 ml of drinking water. Because the double pedal is a large amount of exercise, it will inevitably cause a lot of sweating. Athletes must replenish water in time to ensure that the human body has enough water.
Applicable people and precautions of Step Exercise 2. Dance with the board.
The charm of step movement
What are the advantages of practicing step exercises? Look at the slender and energetic coach Jia Shaoqiong and you will know the answer. Dynamic rhythm, passionate explanation, coach Jia said that the key to step exercises is to make practitioners full of energy and confidence.
According to coach Jia, aerobics, as a form of aerobics, has long been popular around the world and has gradually become a mainstream fitness method. It puts the movements and steps of aerobics on the pedal, so it has all the characteristics of aerobics. At the same time, because most of the movements are completed on the pedal, the coordination of the bodybuilder can be improved more effectively.
Because it is the first time to practice step exercises, I often can't keep up with the rhythm when doing many new moves, and I can't help but feel a little timid, but every time I finish, I can hear the coach's infectious voice: "Very good! You did a good job. Would you like to do it again? " Encouraged, I slowly relaxed while doing the movements. In fact, this is a teaching art of coaches. Coach Jia said that because many people are not familiar with stepping, it is inevitable that they will not let go when doing it, which is of course not conducive to achieving its due effect. At this time, the encouragement of the coach becomes very important.
In the training process, there are many movements of going up and down the board, and many people will worry about such a question: How safe is the "step exercise"? In fact, the stepping movement mainly moves up and down on the pedal, with relatively few jumping movements, which can naturally greatly reduce the impact on various joints and avoid sports injuries caused by aerobics to the greatest extent.
Know the chessboard and walk
Main action essentials of step exercise
Generally, the pedal length 100 cm, width 35 cm and height 10 cm used in energetic stepping exercise. Of course, the height can also be adjusted. The higher the height, the greater the intensity of exercise.
The most basic action of vitality walking is to go up and down the board. One is called "basic step", that is, going up and down the board right against the board surface. There is also a "side step", just turn the upper and lower boards 45 degrees.
Coach Jia kept reminding everyone while leading them to practice: "Come on! The next action: step by step! "
Entertainment and fitness
Enjoyment on the pedal
The use of pedals provides a three-dimensional and all-round activity space for bodybuilders, which greatly increases the action content of fitness activities and is more diverse and interesting. The whole fitness process is full of entertainment and fitness happiness.
However, it is undeniable that due to the different times and comprehension ability of the practitioners, the coach has to make a lot of efforts in the action arrangement. Coach Jia said that in order to make the players who often come to practice fresh, they must make a variety of combinations on the basis of basic movements, and the coach will add some different combinations according to the specific situation of themselves and the players. Dance movements that add freshness and entertainment.
Because the pedal is a three-dimensional object with height, length and width, you should overcome the effect of gravity when practicing, so you can't do whatever you want when practicing with it, just like on the flat ground. Long-term treadmill exercise helps us improve our cardiopulmonary function and sense of direction. After all the movements of the upper and lower pedals are completed, it also has a good shaping effect on the legs and buttocks.
security manual
The pedal should be flat and step on the center of the board to prevent the pedal from being unstable.
Don't lift your heel off the pedal, it's easy to sprain your achilles tendon.
When getting off the board, the toes touch the ground first, and then the heels touch the ground, so that the body can be buffered.
Don't be too "stiff" in your knees, but keep them elastic, which is also to provide cushioning and prevent back sprains.
Keep the abdomen closed so that the muscles are in a normal state of activity.
Keep breathing evenly, don't hold your breath.
Practical skills
Clothing should wear elastic clothes, cotton and lycra are suitable. Of course, you should also wear sports shoes. The air cushion is better and can play a buffering role. Some people like barefoot aerobics, but it's easy to hurt their ankles.
In addition to the first 10 minutes of warm-up and the second 10 minutes of relaxation, the main part of each class can be done with stepping exercises, or combined with relatively peaceful "fitness ball" exercises, which complement each other and increase the freshness.
The frequency is at least 3 times a week, and 3 months is a cycle.
Exercise more at ordinary times, such as climbing stairs when you have time, which can cooperate with the stair movement well.