What are the benefits of step exercise for fitness?
A) cultivate a good sense of direction;
Because the pedal is a three-dimensional object with height, length and width, you can't do whatever you want when you practice with it, just like on the flat ground. For example, it is too close to the board or it is not easy to kick the pedal when lifting the leg;
Too far away from the board to step on; Stepping too hard or stepping on the edge of the pedal is easy to fall. This requires us to have a good sense of position, including our own position and pedal position.
B) shaping the legs and buttocks;
In all the movements of stepping up and down, the muscles that exert the main strength are the thigh and hip muscles, and the resistance they have to overcome is gravity, which is much smaller than the maximum strength.
Therefore, the pedal belongs to long-term low-weight resistance muscle exercise, which can consume excess fat in legs and buttocks, achieve the effect of highlighting muscle lines without increasing muscle circumference, and is very helpful for shaping fit legs and buttocks.
C) Long-term moderate-intensity aerobic exercise;
As aerobic exercise, step exercise is a long-term, low-intensity exercise with sufficient oxygen supply. This intensity of exercise will make your legs stronger and your muscles more slender, effectively solving the problem of sagging hips. In addition, stretching and stretching in stepping practice will make the movements more flexible and light.
D) Consume a lot of energy and fat to enhance cardiopulmonary function.
Because of overcoming gravity, aerobic exercise consumes more energy than completing the same action on the flat ground, and reasonable increase of exercise load will also be beneficial to the improvement of cardiopulmonary function.
Matters needing attention in treadmill exercise
① Preparation before exercise
Some loose and breathable sportswear.
Drink a certain amount of boiled water, and drink 200-500ml of drinking water half an hour before exercise. 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.
Stop eating before exercise 1 hour (eat a small amount of digestible fruits and vegetables and liquid food if necessary).
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.
② Health tips:
Pay attention to the movement of the center of gravity when getting off the board.
During cooking, it is recommended to drink a small amount of drinking water every 15 minutes. Principle: a small number of times
Fully stretch after exercise, especially the legs and hips.
③ Suitable exercise crowd:
Treadmill exercise is suitable for all people, especially women who sit in the office for a long time and lack exercise in their legs; And people who want their legs to become strong and healthy and change their 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).