Choose the aerobics that suits you.
Many people choose aerobics blindly. In fact, aerobics also depends on the situation, such as whether you are in a big base or pursuing shaping. If you are in a big base, some of them have a strong rhythm and are not friendly to your knees. Don't force yourself.
Be sure to warm up first
This is the same reason that we usually jump rope. First of all, we should warm up. Warm-up before exercise will increase the blood flow of muscles, make muscles adapt to the exercise state in advance, and make full preparations for the next exercise. If you don't warm up before exercise, the body will suddenly bear a large amount of exercise, so that the muscles can't contract in time with the movement of the body, which leads to the joint and ligament being forced to bear a large force, resulting in joint injury, muscle strain and other injuries.
Control the rhythm
The speed and intensity of music rhythm and the beauty and harmony of timbre are directly related to the speed and amplitude of action rhythm, the ups and downs of action and the size of exercise load. Aerobics movements should be consistent with the rhythm of music as far as possible, not too fast. Fast-paced aerobics can not only play the role of exercise, but also make people overload, make people easily tired and reduce human immunity.
I usually do aerobic exercise for 30-40 minutes. In fact, this intensity is quite high.
Also distinguish whether you have a sports foundation. This is easy to understand, that is, whether you exercise at ordinary times. If you always insist on fitness, aerobics is not too difficult for you, but if you lie flat at ordinary times, you need to do it step by step.
Make sure the posture is correct.
Correct posture can make the body exert its strength effectively. If the posture is not correct, some parts of the body will be stressed too much. For example, when running, the stride is too big or too small, and the muscles can't contract and stretch effectively, which is easy to cause some parts of the body ache after exercise, which is not conducive to improving the body in the long run.
For example, when you do a squat, your toes must be in the same direction as your knees, so as not to hurt your knees.
When doing aerobics, you don't have to force yourself to keep up with the movements, but your posture must be accurate.
Pay attention to the rhythm of breathing.
Aerobic exercise can make every cell of the whole person active, and correct breathing can speed up metabolism and help to lose weight. Therefore, you must listen to the coach's guidance and adjust your breathing to continue aerobic. This is a key to aerobics.
Pay attention to hydration
300 ~ 500ml of water can be added 4 hours before exercise; During exercise, a small amount of water should be added several times, every 10 ~ 15 minutes 100 ~ 150 ml. Appropriate water should also be added within 1 hour after exercise to make up for the loss of body fluids.
Post-exercise stretching
Exercise makes muscles tense. If you don't stretch in time, your muscles will always be in a state of contraction, and substances such as lactic acid produced during exercise can't be metabolized quickly, and symptoms such as muscle soreness will appear after exercise. Stretching can help muscle stretch to recover and relieve muscle soreness.
The above are some details that I noticed during my ten years of fitness, hoping to bring you reference.