Aerobic exercise exercises the body and mind. Aerobics not only highlights the characteristics of "return" and "strength", but also emphasizes "beauty". Aerobic exercise has many benefits, such as strengthening physical fitness and improving health through aerobic exercise. Let's take a closer look at the three calisthenics movements for physical and mental exercise.
Aerobics three health exercises exercise the body and mind 1 Aerobics has many social and cultural functions such as sports, dance, music and aesthetic education. Through the exercise of aerobics, we can achieve the "three healthy" goals of strengthening physique, promoting health, shaping body, controlling weight, enjoying spirit and cultivating sentiment. There are many laurels of aerobics: aerobics, bodybuilding dance, aerobics, aerobics dance, healthy dance, aerobics, aerobic dance, aerobics and so on.
Motion characteristics
Aerobics generally has five characteristics: ① the movements are easy to learn and understand, suitable for different ages; (2) emphasize symmetrical movements and repeat exercises; (3) Emphasis on large-scale exercise; (4) Group practice; ⑤ It has a lively rhythm and forms a dynamic and rhythmic style.
Aerobics can be divided into two categories: fitness and competition. Fitness aerobics aims at fitness exercise, while competitive aerobics aims at training according to rules, and finally to participate in competitions.
Men's aerobics pays attention to the training of shoulders, chest, back and abdomen; Women's aerobics pays attention to the training of upper chest, waist, abdomen and buttocks. Aerobics for young men and women is strong, extensive, expensive, elegant and full of characteristics of the times, and is deeply loved by young people.
Adapt to the crowd
All kinds of people, mainly young people, mostly young women. Including obviously overweight people, people with overweight height standards, obese people, people who don't like or lack exercise, people with excessive subcutaneous fat, and people with poor physical sensitivity and coordination. Children and the elderly are not suitable. Taboos for active diseases.
Exercise intensity
Moderate exercise intensity. The exercise heart rate of young adults should be controlled at 130 ~ 150 beats/min. The exercise heart rate of middle-aged people is controlled between 120 ~ 140. It is about 65% ~ 80% of the maximum exercise intensity.
Motion frequency
5 ~ 6 times a week, 2 groups each time, 20 ~ 30 minutes in each group. The interval is 15 minutes.
Auxiliary movement
Youth aerobics, rhythmic gymnastics, rhythmic gymnastics, floor exercise, step exercise, disco, aerobics, broadcast gymnastics, dance carpet, treadmill, power car, step exercise, etc.
Matters needing attention
Pay attention to every warm-up preparation and closing activities; Wear elastic sportswear and elastic sports shoes; Prevent rapid and large-scale tension contraction, especially for beginners, weak people, middle-aged people and quasi-elderly people, so as to prevent sudden muscle strain.
Effect evaluation
The evaluation of aerobics mainly includes:
① Bodybuilders should have strong willpower, strict requirements and perseverance;
(2) each action is required to be repeated many times and completely in place;
③ Take the fitness methods of combining local exercise with whole body exercise, equipment exercise with dance exercise;
(4) Properly control the diet, but not limit the intake of water and minerals;
⑤ Every exercise will produce muscle soreness, and continuous soreness and recovery can play a role in fitness. The effect evaluation of aerobics is once every three months.
Some points to pay attention to when dancing aerobics
Aerobics can be divided into "competitive aerobics" and "fitness aerobics". Aerobics aims at fitness and is more suitable for the public. Competitive aerobics, on the other hand, has high physical requirements and is not suitable for the general public.
You must master the rhythm of aerobics, not too fast. Fast-paced aerobics can not only play the role of exercise, but also easily overload the amount of exercise. Scientific research has proved that overloaded exercise not only makes people very tired, but also reduces human immune function, which is not good for the body.
Some calisthenics are too fast, which makes it easy for jumpers to keep up with the rhythm. In this way, the action can not be completed well, which leads to the improper action and sports injury. In addition, too fast pace is easy to make the muscles of high jumpers tense, causing sports injuries such as fatigue, strain and sprain.
When dancing aerobics, beginners, people with no exercise experience, people with chronic diseases and people over middle age will sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.
Aerobics: Three Healthy Exercises to Exercise Body and Mind 2 Benefits of Aerobics
Aerobics has a good effect on human health, especially on controlling weight and losing weight, improving body shape, improving coordination and rhythm.
Aerobic exercise can improve the regulating function of abdominal visceral activity, increase gastrointestinal peristalsis and its blood circulation, and reduce complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness. Constantly make your heart beat faster, that is, raise your heart rate and exercise your heart, which is why aerobic exercise is called cardiovascular exercise in the United States. In addition, aerobic exercise is also one of the important means to consume energy and excess fat in the body.
The most basic function of exercise is to change the body shape. Aerobics can make any part of the body (as long as there is muscle tissue) increase or decrease and effectively change its shape, so as to achieve the effect of beautiful figure, and this process can be controlled, which is often called weight loss and shaping.
Human memory and intelligence are also related to the integrity and diversity of communication between the central nervous system and the peripheral nervous system of the brain. Regular aerobic exercise can sharpen vision and hearing, improve the analysis and comprehensive ability of nervous system, speed up the conduction speed of nerve fibers, increase flexibility and improve the memory information of human brain.
Aerobics skills
1. When doing aerobics, warm-up exercises should be carried out, full preparation activities should be done, ligament muscles around ankles should be strengthened, and lift heel and weight-bearing lift heel exercises should be carried out to improve the strength and elasticity of joints.
2. The action of performing aerobics is more complicated and changeable than that of fitness aerobics, so it requires higher physical quality of participants, not only better coordination, but also a certain sense of performance and collective cooperation.
3. Avoid running and jumping on hard ground for a long time. A large number of running and jumping actions make the gravity of the body and the reaction force of the ground mainly concentrate on the convex surface of the bone bend (in front of the tibia), which causes stress damage to the periosteum. In the practice of running and jumping, the correct technique of sole landing is emphasized.
4. Grasp the running and jumping skills correctly, pay attention to the relaxation in the action and the buffering of landing, and reduce the impact of the ground on the calf.
5. The exercise time of aerobics can be long or short, and the requirements of exercise can also be changed according to personal circumstances. Strictly follow the principle of "health and safety", prevent sports injuries, and achieve the purpose of exercising on the basis of ensuring safety.