1, step by step

At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate.

Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise.

Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.

2. Hygiene and health

After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.

People who often do aerobics should pay attention to their feet and often trim their toenails. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry.

Step 3: Suitable clothes

When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.

4. Women should pay attention to the following points.

(1) Wear a bra when doing exercises, especially those with strong support.

(2) menstrual exercise, the amount of exercise should not be too large.

(3) Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.

Aerobic exercise has many benefits. For some friends who love dancing, it is also a great pleasure to adapt aerobics. When adapting, we should pay attention to the following points.

First, set the music, and then edit the action.

Music is the soul of aerobics, which directly affects the style, structure, speed and rhythm of aerobics. Good music choice can not only stimulate the composer's creative inspiration, but also stimulate students' enthusiasm for exercise. High school girls are lively, cheerful, energetic and good at expressing themselves. Therefore, when choosing music, we should choose dynamic music with strong rhythm and enthusiasm.

Second, the comprehensiveness of choreography.

Developing the body in an all-round way is the purpose of aerobics. In order to achieve this goal, when creating aerobics, on the one hand, we should pay attention to the symmetry of aerobics movement design, such as moving left and right, kicking left leg and kicking right leg, which will help the overall and balanced development of the body. On the other hand, fully mobilize the whole body to participate in sports as much as possible, and strengthen the practice of buttocks, waist, abdomen, upper and lower limbs when exercising the head, neck, shoulders, chest, buttocks, waist, abdomen, back and upper and lower limbs. This not only exercises the body, but also improves the body shape of high school girls.

Third, the appreciation of choreography.

According to different age groups, the difficulty of a set of aerobics is different. High school girls are well coordinated and receptive. Therefore, the creation of aerobics movements should be graceful and graceful, combine rigidity with softness, add more activities of small joints, and pay attention to the artistry and interest of movements. Design more dance moves to show women's good figure and meet the needs of high school girls to show themselves.

Fourthly, the rationality of choreography.

According to the physiological laws of human movement, the movement sequence of aerobics is generally divided into three parts: the first part is the preparatory movement, the second part is the main movement, and the third part is the ending movement. It follows the action design from the far end to the center of the body, from the part to the whole, from small to large in amplitude, from weak to strong and then to weak in intensity, and completes a set of actions in constant walking, running and jumping. In order to achieve the exercise of high school girls, when arranging aerobics, we can arrange more running and jumping movements for the main movements, so that the arrangement of a set of aerobics is more reasonable and scientific.

Fifth, the artistry of choreography

Aerobics has a strong artistic charm, so the action style of the whole set of aerobics, including the choice of music, should conform to the physical and mental characteristics of high school students. We can widely learn from the movements of gymnastics, street dance, taekwondo and other sports art projects to cultivate high school students' standardized and beautiful posture and elegant temperament. The combination and connection of movements should be natural and smooth, and ingenious design will produce novel visual effects. Therefore, the design of connection action should pay attention to the trend and consistency, so that the end of the last exercise can naturally transition to the beginning of the next exercise.