How to jump the pedal? Do you know that?/You know what? Pedal jumping is very popular in recent years. Jumping can play a role in reducing weight and fat, which is a healthy way to lose weight, but for beginners, jumping should be paid great attention to. Want to know how to jump the pedal? The following is my understanding of how to jump the pedal.

How to jump the pedal 1 article directory

First, how to jump the pedal

Second, the matters needing attention of jumping pedal

Third, the basic requirements of the jump pedal

How to jump the pedal

1, how to jump the pedal

1. 1, left foot basic step

Starting position: standing in the center in front of the pedal.

Simple explanation: upper left and upper right, lower left and lower right.

Decomposition action: put your left foot on the board, keep up with your right foot, put your left foot on the board, keep up with your right foot, and stand on the ground. Note: The basic step of the left foot is the simplest and most basic step in the pedal.

1.2, step v

Starting position: in the middle of the front of the pedal.

Description: Similar to the basic steps, but the feet are separated on the board.

Decomposition action: the left foot is on the left side of the board center and the right foot is on the right side of the board center, so that the feet are V-shaped; Put down your left foot, put down your right foot and enter the starting position. Note: On the ground, your feet are standing. When you are on the board, your feet are shoulder width apart.

1.3, step a

Starting position: stand in front of the board, facing one side.

Description: This is a deformation step like the basic step of A..

Decomposition action: the starting foot is placed on the upper board, standing in the center of the pedal, and the other foot is placed next to the starting foot. The starting foot wants to put down the board, and the other foot follows it. Note: The standing positions at the beginning and end stages are on opposite sides of the pedal.

2, the basic requirements of step aerobics

2. 1. Keep your body upright, head up, shoulders under your back, chest out, abdomen in, buttocks down, and keep your body balanced.

2.2, keep breathing, don't hold your breath. Relax your knees, prevent shock and reduce back tension.

2.3. When learning to coordinate actions, you can put your hands on your waist first.

2.4, action should not be repeated more than 5 times.

2.5. Relax your knees to prevent shock and reduce back tension. Support your legs to avoid excessive twisting.

2.6. Don't change your hands and feet too much in an action, and cross between low and high intensity. High-intensity exercise should not exceed 1 min.

2.7, when the dish, the whole foot in the center of the dish contact with the dish (to prevent Achilles tendon injury), to prevent instability.

3. The benefits of step exercise

3. 1, consumes a lot of energy and fat, and enhances cardiopulmonary function;

Because of overcoming gravity, aerobic exercise consumes more energy than completing the same action on the flat ground, and reasonable increase of exercise load will also be beneficial to the improvement of cardiopulmonary function.

3.2, shaping the legs and hips:

In all the movements of stepping up and down, the muscles that exert the main strength are the thigh and hip muscles, and the resistance they have to overcome is gravity, which is much smaller than the maximum strength. Therefore, the pedal belongs to long-term low-weight resistance muscle exercise, which can consume excess fat in legs and buttocks, highlight muscle lines, and do not increase muscle circumference, which is very helpful for shaping fit legs and buttocks.

3.3, cultivate a good sense of direction:

Because the pedal is a three-dimensional object with height, length and width, you can't do whatever you want when you practice with it, just like on the flat ground. For example, it is too close to the board or it is not easy to kick the pedal when lifting the leg; Too far away from the board to step on; Stepping too hard or stepping on the edge of the pedal is easy to fall. This requires us to have a good sense of position, including our own position and pedal position.

Precautions for jumping pedal

1, fitness clothes, sports shoes.

2. Be sure to exercise your wrists, ankles and knees before class.

3, pedal placement should be correct and stable, beginners should take the initiative to consult the coach.

4. When pedaling, the toes touch the pedal from top to bottom. Do not push the pedal forward, and the center of the body is perpendicular to the pedal.

In order to ensure safety, beginners choose elementary courses.

6. Avoid entering in the middle of a pedaling class, causing unnecessary injuries.

7. If the following situations occur, you can stop practicing (leg fatigue, local pain and discomfort, dizziness, increased heart rate, etc. ).

How to jump the pedal 2 Nowadays, there are more and more fashionable sports, which can make people shape their bodies unconsciously and not feel bored at all. Yoga and aerobics are not uncommon, and words such as Latin, hip-hop and Pilates are endless. As a fashionable and healthy way of exercise, energetic step exercise is more and more popular among women. A small pedal and a dynamic dance music can make you dance up and down, easily get out of the leisure rhythm and get out of shape. No wonder people are fascinated by it.

I-I rely on physical coordination and don't want to do too much mechanical exercise. Think about the vitality pedal should be a good choice. I didn't know until I got to the gym that the seemingly bloated exerciser was actually full of movement on the pedal. He became a master of rhythm and his confident expression permeated everyone's face.

Dancing with the board: the charm of step exercise

What are the advantages of practicing step exercises? Look at the slender and energetic coach Jia Shaoqiong and you will know the answer. Dynamic rhythm, passionate explanation, coach Jia said that the key to step exercises is to make practitioners full of energy and confidence.

According to coach Jia, aerobics, as a form of aerobics, has long been popular around the world and has gradually become a mainstream fitness method. It puts the movements and steps of aerobics on the pedal, so it has all the characteristics of aerobics. At the same time, because most of the movements are completed on the pedal, the coordination of the bodybuilder can be improved more effectively.

Because it is the first time to practice step exercises, I often can't keep up with the rhythm when doing many new moves, and I can't help but feel a little timid, but every time I finish, I can hear the coach's infectious voice: "Very good! You did a good job. Would you like to do it again? " Encouraged, I slowly relaxed while doing the movements. In fact, this is a teaching art of coaches. Coach Jia said that because many people are not familiar with stepping, it is inevitable that they will not let go when doing it, which is of course not conducive to achieving its due effect. At this time, the encouragement of the coach becomes very important.

In the training process, there are many movements of going up and down the board, and many people will worry about such a question: How safe is the "step exercise"? In fact, the stepping movement mainly moves up and down on the pedal, with relatively few jumping movements, which can naturally greatly reduce the impact on various joints and avoid sports injuries caused by aerobics to the greatest extent. In addition, for more information, please read: Actions on Treadmill.