Generally speaking, the length 100 cm, width 35 cm and height 8 cm of the pedal used for stepping exercise. The height of the pedal can also be adjusted according to the exercise level, pedal technology and knee joint curvature. The most basic movement of step movement is to go up and down the board, at least three times a week, and three months is a cycle.
efficacy
Step exercise, as aerobic exercise, is a medium-low intensity exercise for a long time under the condition of sufficient oxygen supply. The height of the pedal and the intensity of this exercise will consume more energy to complete the same action than on the flat ground, which will make your legs stronger and the muscle lines more slender, effectively solving the problem of hip sagging. In addition, stretching and stretching in pedal exercise will make your movements more flexible and light. At the same time, it can also improve people's cardiopulmonary function.
The right crowd
Step aerobics is suitable for all people to exercise, especially women who sit in the office for a long time and lack exercise in their legs, and those who want their legs to become strong and healthy and change their sagging 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).
Exercise preparation
Stop eating before exercise 1 and 1 hour (eat a small amount of digestible fruits and vegetables and liquid food if necessary).
2. Wear loose and breathable sportswear.
3. 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.
4. A certain amount of drinking water (preferably boiled water). Half an hour before exercise, you can drink 200-500ml of drinking water. 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.
Matters needing attention
1. Pay attention to the movement of the center of gravity when going up and down the board.
2. During exercise, it is recommended to drink a small amount of drinking water every 15 minutes. Principle: a small number of times
3. Fully stretch after exercise, especially the stretching of legs and hips.
Intimate reminder
1. Wear elastic clothes, cotton and lycra are suitable ingredients. Of course, you should also wear sports shoes. The air cushion is better and can play a buffering role. Some people jump barefoot and easily hurt their ankles.
2. Do it at least three times a week, with a period of three months (one class can consume 1000- 1500 calories).
3. If there is uncoordinated movement caused by leg fatigue during exercise, there is obvious pain or dizziness in any part of the body, and the heart beats faster. You should stop exercising immediately and have a reasonable rest.
4. Many women worry that it is easy to thicken their legs by practicing step exercises. In fact, this kind of worry is unnecessary. According to experts, treadmill exercise is a long-term, low-intensity exercise, with sufficient oxygen supply and no muscle development.