Know the chessboard and walk
■ Pedal You can study this wonderful board first: generally, it is 100 cm long, 35 cm wide and 10 cm high. Of course, the height can also be adjusted. The higher the height, the greater the intensity of practice. With dynamic music (1 min, about 120 beat), dance rhythmically up and down on the plastic board, and your coordination will naturally go up a step!
■ The most basic movement of step exercise 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.
Chessboard movement
the first group
● One knee: lift one leg, then touch the ground, and touch the ground for a short time; ● Unilateral (side kick once): the hips are spread to the side, and the legs of the side kick should be straight; ● Single: The upper body leans forward slightly, one leg bends backward, and the heel is as close to the hip as possible; ● Kick with one foot: Kick forward with one foot and straighten your legs.
the second group
● Three knees (leg lift three times): refer to one knee; You can cross points. ● Three curls: refers to one side;
● V step (V step): After the upper plate, the feet are separated, which just forms a V with the standing point after the lower plate; ●J umping: legs jump under the board, which is a bit like jumping in radio practice.
Each group of movements can be combined in many ways, such as repeated practice in the order of A+B → C+D → A+B+C+D, and the basic steps are connected in series.
security manual
Keep the pedal flat and step on the center of the board to prevent the pedal from being unstable. ● Do not lift the heel off the pedal. It's easy to sprain the achilles tendon. ● When getting off the board, the toes should land first, and the heels should land later, 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. ● Don't tilt your waist when doing the tilting action, but tilt your ankles. ● Keep the shape of the abdomen and make the muscles in a normal state of activity. ● Keep breathing evenly and don't hold your breath.
Practical skills
■ 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 jump barefoot, but it is easy to hurt their ankles.
■ In addition to the first 65,438+00 minutes of warm-up and the second 65,438+00 minutes of relaxation in each class, the main part of the course can be a step-by-step and relatively peaceful "fitness ball" exercise, which can complement each other and increase the freshness.
■ Do it at least three times a week, with a cycle of three months.
Persistence has many advantages: it can improve cardiopulmonary function; Strengthen coordination; The key is to lose weight effectively (one class can consume 1000- 1500 calories), and you can also lift your hips and improve your leg curves!
■ Class time is limited, 30 times in a cycle.
Therefore, you should exercise more at ordinary times, such as climbing stairs when you have time, which can cooperate with Step well.