Five points should be paid attention to in dancing and fitness
1. Don't go to crowded places.
Old people should not dance in crowded places, and should choose a dance floor with good air circulation and few people.
It is not advisable to skip violent dance.
Older people can choose dances with a beat less than 100 steps per minute, such as yangko, quickstep and fan dance, which are aerobic and moderate in intensity.
3. Jump 15 minutes and have a rest.
Do 5~ simple warm-up activities before jumping, stretch muscles and ligaments, and follow the principle of slow first and then fast; Jump 15 minutes to rest for a few minutes, and the total time should be controlled at about 60 minutes.
4. Don't dance on your stomach.
Many old people are used to going out to dance immediately after supper, which is wrong. After dinner, you should rest for about 40 minutes before you start dancing.
5. Don't wear hard shoes.
Hard-soled shoes have poor elasticity and large ground reaction force, which is easy to damage calf tendons and joint tissues. Old people had better wear shoes when dancing.
Jump out of charm
Dancing is a noble entertainment that is beneficial to people. Someone has done experiments specially. Waltzing is equivalent to walking 2 kilometers, which is perfect for those who lack it. Is often engaged in manual labor, because most of the movements are relatively simple, local muscle activities are more, and cardiopulmonary function activities are not intense. If you dance properly, you can promote blood circulation of the whole body, make muscles of various organs and parts get sufficient nutrition and oxygen, and speed up the removal of muscle metabolites after labor.
Practice has proved that dancing after work or dinner can not only reduce the occurrence of hemorrhoids, hypertension, indigestion, obesity and arteriosclerosis, but also promote the brain to rest better and help sleep at night. Some patients can be prevented and treated by dancing, for example, dancing for diabetics can lower blood sugar; And obese people can lose weight.
In addition, American scholars also believe that "dancing is the best tranquilizer in the world", because moderate dancing can relieve the tension of neuromuscular nerves, thus achieving the effect of calming the nerves.
Exotic belly dance reshapes smooth abdomen.
Every time I see a dancer twisting her flexible waist in a movie, I feel the urge to dance. Now the belly dance training class is very popular with women. Ears are exotic music from the Middle East, and the body follows the teacher's hips, abdomen and waist. At this moment, dance and fitness have been perfectly combined.
Because of the relationship between diet and daily routine, most people's fat and fat are concentrated between the waist, abdomen and buttocks. Belly dancing mainly talks about the muscles in these parts, especially the abdomen, rectus abdominis, oblique abdominis and dorsal muscles, which reflect flexibility. Belly dance can lose weight and shape by dancing the head and neck, shoulders, chest, waist, hips and thighs and dazzling crotch swing. When some parts of the body move rapidly and continuously, other parts should be in a relatively static state, which is helpful for balance, coordination and control. In addition, the biggest advantage of practicing belly dancing is that it can improve muscle elasticity and flexibility and enhance endurance.
When belly dancing, there is not only monotonous training movements, but also a brand-new exotic experience. No wonder, besides women, some men are also fascinated by this Middle Eastern dance. Unique charm seems to be a dialogue between body and mind, which teaches you to express your feelings with body language.
Tips:
Although dancing is a good recreational activity, it should also solve some health problems:
1. The dance venue should be spacious and well ventilated to avoid being too narrow, causing people to be too crowded and the air to be dirty, which is harmful to human health.
Secondly, we should master the time of dancing, not too long, have a proper rest in the middle, and don't indulge in the dance floor all day to waste time and influence.
It is not advisable to dance on a full stomach. Dancing on a full stomach will affect digestive function and lead to stomach cramps.
4. It is not advisable to suddenly cool down. Dancing may make your body sweat and thirsty. Don't take off your clothes at this time, lest a cold cause others. Don't drink too many cold drinks, lest low temperature cause respiratory tract.
5. Don't dance after drinking. Wine can stimulate the brain, accelerate the heartbeat and dilate blood vessels. Dancing after drinking can induce angina pectoris and cerebrovascular accident.
6. It is not advisable to wear hard shoes. The floor of the dance floor is smooth, and it is easy to slip when dancing with hard shoes. Beware of sprains or fractures. In addition, hard-soled shoes have poor elasticity and large ground reaction force, which is harmful to calf tendons and joint tissues.
7. Don't dance. For people with cardiovascular diseases, dancing can easily lead to high blood pressure and cardiovascular diseases; Hernia, gastroptosis and rectocele may aggravate symptoms due to dancing; People suffering from otogenic vertigo, cervical spondylosis and other dizziness are often prone to fall, and in severe cases, fractures may occur; People with infectious diseases should not dance, so as not to infect others and affect their recovery.
Old people must avoid "minefields"
Many elderly people learn the purpose of dancing, but due to physiological factors, the elderly should enhance their awareness of protection when dancing. The muscles of the system atrophy, the elasticity of ligaments near the joints decreases, and the joint activity is ineffective. The nervous system is slow to respond, and once it falls, it is easy to cause joint and muscle damage and even fracture. So we should pay attention to scientific training and adapt slowly. It is not advisable to skip violent dance. The elderly have poor cardiovascular elasticity. Dancing wildly will make sympathetic nerves excessively excited, leading to accelerated breathing, rapid heartbeat and sudden rise of blood pressure, which will induce or aggravate cardiovascular diseases.
When the elderly dance, they should avoid suddenly twisting their necks, turning their waists and hips. The ground should not be too smooth. It is best to wear sports shoes, especially high heels and shoes with hard plastic soles. Taking barbiturates, phenacetin, diazepam, tricyclic antidepressants, antihypertensive drugs, monoamine oxidase inhibitors or drinking medicinal liquor due to illness may affect the balance of the body. Not suitable for dancing.
Summary: As a sport, dance has been accepted by more and more people. In the square in the evening, you can see many dancers, cultivating their sentiments while killing time.