Choose the fitness dance that suits you. There are still some things to pay attention to when warming up. Exercise is good for enhancing human immunity. Walking is the simplest exercise. It is said that life lies in exercise. What are the benefits of choosing a fitness dance that suits you?
Choose your own fitness dance 1 1, Pilates.
Specifically for the most scientific project of fat reduction and physical rehabilitation, we pay attention to control, stretching and breathing, and shape key parts such as waist, abdomen and buttocks. The movement is gentle, but the effect can penetrate deep into the body and make the body slender and beautiful.
Pilates training will make people have a strong central strength. Through the exercise of the core parts of the body, the spine becomes soft and elastic, beautifying the body and enhancing the functions of various organs of the body. During training, the muscles become slender and smooth, and the movements are mainly "stretching and lengthening", emphasizing the control process at rest and following the method of "low intensity and multiple times" to make the muscles full of elasticity without increasing the girth.
Step 2 do barbell exercises
Barbell is absolutely popular in fitness programs because it can burn fat quickly. After 60 minutes of barbell exercise, men consume an average of 556 calories and women consume an average of 390 calories. So this sport is very popular among men and women.
Aerobic barbell exercise means "body charging" in English. The course chooses barbells with appropriate weight and music with strong sense of rhythm, and constantly injects vitality into yourself with the shouts of friends. It combines barbell weight-bearing and aerobic exercise. Although the intensity is low, it is very interesting.
Everyone can choose barbell pieces with different weights according to their physical condition. The main action of exercise is to move the barbell up and down repeatedly on the chest, then lift it over your head and back, and then lift it up and down repeatedly behind your back. Usually, barbell training adopts standardized training methods and carries out a series of free weight-bearing exercises, which can make trainers gain more passion from group barbell training.
3. Boxing practice
As soon as you get to the gym, you will see many people practicing boxing. Boxing is deeply loved by women because of its instantaneous explosive power, ability to vent emotions, effective slimming and handsome movements. A complete aerobics class will consume 600 calories, which is about an hour under normal circumstances.
Aerobic boxing combines boxing, karate, Taekwondo, China Kung Fu, and even some dance moves. The speed and beat are quite exciting. In the process of punching, kicking and yelling, you can lose weight while venting. Athletes should imitate boxers, keep flexible lower limb movements and agile left and right fists, and repeat high-frequency boxing and kicking actions in the course.
Aerobic boxing bodybuilders require the perfect combination of speed and strength when stretching their fists and feet. Therefore, in the fighting actions such as straight fist, hook, swing, forward kick, side kick and side kick, every muscle of the body's side waist, abdomen, thighs, arms, shoulders and back participates in the exercise, which requires rapid force and strong explosive force, so the elasticity, flexibility and sensitivity of the body have been improved.
4. Step up and down aerobic exercise
Suddenly it became popular from America. Playing body jumping and spinning on the pedal is very suitable for people who lack exercise in their lower limbs.
Stepping exercise is a moderate-intensity exercise, which combines the stepping exercise in physical fitness test with the movements and steps of aerobics and puts it on a special pedal. Pedals are usually 100 cm long, 35 cm wide and 8 cm high. The height of the pedal is adjusted according to the exercise level, pedal technique and knee curvature, and the bodybuilder can effectively and actively control the effective intensity of exercise to lose weight. The most basic movement of step exercise is to get up and down the board, and the hip muscles can be fully massaged, which is especially beneficial to people who sit and work for a long time. It can make hips firmer and improve the shape of thighs. Through various movements with turning and jumping, the cardiopulmonary function can be exercised. In the process of moving the center of gravity, the waist and abdomen can be effectively exercised.
5. Yoga
It has been touted by the media, and now there are also hardcore yoga lovers who insist. You can see it in gymnasiums and gyms. In a small survey, when the questioner mentioned the term "yoga", almost no one didn't know it; There's no one who hasn't tried to lose weight. The combination of posture, breathing and meditation makes it not only meditation, meditation or difficult soft body movements, but also a natural maintenance science that pays attention to the inner world and guides behavior through consciousness.
Since the birth and spread of ancient India, yoga has been interpreted to the extreme. All kinds of schools gather in Beijing to compete for the new semester. Yoga, such as high temperature, rope and running water, exercises bones, muscles, ligaments and regulates internal organs step by step in the stretching, stretching, torsion and balance of limbs, which are completely homologous.
6. Balance plate
It is a very popular plastic surgery course to exercise people's balance ability without increasing the burden of respiratory organs. Using the simplest equipment to help grasp the direction of muscle force and improve control is very helpful for shaping the waist and thigh. The balance board is a swinging wooden board, which can be used to train the patient's balance function. Usually, the length of the board is 60 ~ 180 cm and the width is 60 ~ 90 cm. The height of the panel from the ground is 10 ~ 16 cm, which is composed of an upper panel and a lower arc plate. Some balance plates have a hemisphere at the lower part, so it is difficult to grasp this balance.
Choose the fitness dance 2 1 that suits you, and determine the purpose of learning dance.
It is important to establish the purpose of learning. Only by establishing the purpose can we start learning better and get the desired results.
It's like you're going on a trip. Determine your destination in advance and then arrange your itinerary. It's called traveling. Leaving without a destination is called wandering around. As a result, I also finished shopping. Did you have a good time? I don't know
In the same way, before choosing a dance that suits you, you should be clear about your preferences, proceed from your own purpose, and make a choice based on subjective and objective conditions.
Relatively speaking, if you are a quiet and dedicated person, you may prefer classical dance, and the enthusiastic and lively one may be more suitable for jazz dance. However, it is not necessarily that you are quiet and eager to change, like jazz dance and pole dancing. In short, first determine your inner thoughts.
Secondly, we should understand the basic characteristics and development maturity of various dances. In order to facilitate the choice of the little lovelies, I sorted out the characteristics of several dances in our Wanzi Garden, so that everyone can make a good choice if they know something.
2. Understand the characteristics of various dances.
Jazz dance
Jazz dance, that is, American modern dance, is a fast and dynamic rhythmic dance, which belongs to an extroverted dance and pursues pleasure, liveliness and vitality. Its characteristic is that it can jump freely, without being confined to one form like traditional classical ballet, and observing the inherent posture. The main characteristics of jazz dance are hip sending, waist twisting and wavy body twisting.
Jazz dance is full of energy and rhythm, allowing you to fully express yourself. The cheerful atmosphere and spirit when dancing can also get rid of all your troubles.
Pole dancing
Pole dance is a new dance derived from steel pipes, which combines jazz dance, modern dance, folk dance, ballet, yoga, belly dance, Latin dance and other different styles, as well as acrobatics, rhythmic gymnastics and fitness.
It is a diversified dance, which can connect many pole skills and movements according to the dancer's sense of dance and physical strength. It can also be combined with other dances to tell a story, a feeling, a situation or highlight a new dance style. Pole dancing, as a fashionable and generous fitness exercise, can bring people confidence and derive more attractive temperament of women.
belly dance
Belly dance, which originated in the Middle East, was originally used as a religious ceremony to describe the endless cycle of nature and human reproduction and praise the mystery of life.
The main action of belly dancing is to swing the abdomen, buttocks and chest and twist the body with the music. It is a very healthy, happy and enthusiastic dance, sometimes crazy and unrestrained, sometimes mysterious and charming.
Belly dancing is good for women's waist and abdomen, and the movements are very concentrated, so that you can sweat and lose fat while practicing sexy.
Classical dance
The strength and rhythm of China classical dance are characterized by "first left and then right" and "first up and then down", and there is a process of gaining momentum, which also coincides with the law that everything in China culture is interdependent and endless.
Classical dance is relatively difficult, which requires high flexibility and softness of the body. But it is also a good choice for students with zero foundation, who can gradually transition from simple body rhyme combination and moderate basic training to complete repertoire.
Tall buildings rise from the ground. As long as the foundation is well practiced, simple movements will be full of charm.
modern dance
Modern dance gets rid of the rigid action pattern of classical ballet, freely expresses people's true feelings with dance movements that conform to the laws of natural movement, and emphasizes that dance art should reflect modern social life.
The outlook on life of modern dance is tolerant, optimistic and happy-go-lucky; Its artistic concept is to seek common ground while reserving differences, and "Eight Immortals cross the sea and show their magical powers". Compared with other dances, modern dance is easier for people to accept and like this kind of dance. This kind of dance is easier to approach people's cognition of life and feel the expression of emotions.