In the gym, the most popular fitness exercise for fashionable women is step exercise. Below, I searched and sorted out the basic knowledge and requirements about the step movement for everyone. Welcome to read, I hope you like it! For more information, please continue to pay attention to our fresh graduates training network!
Step aerobics is to perform rhythmic dynamic music and dance on the pedal and the movement rhythm of aerobics (about 120 beats per minute). It has all the characteristics of aerobics, and at the same time, the most important thing is that it can improve cardiopulmonary function and coordination more effectively. Because stepping exercises exercise lower limbs and buttocks, it has obvious effects of consuming energy, reducing fat and improving muscles.
Treadmill exercise, as an aerobic exercise to lose weight, is a long-term, low-intensity exercise with sufficient hydrogen supply. With the height of the pedal and the intensity of this exercise, it takes more energy to complete the same action than on the flat ground, which will make your legs stronger and your muscles more slender, effectively solving the problem of sagging hips. In addition, stretching and stretching in treadmill exercise will make your movements more flexible and light. At the same time, it can also improve people's cardiopulmonary function.
Stepping exercise is carried out on a special pedal with adjustable height, which is helpful for exercisers to reasonably arrange the amount and intensity of exercise according to their own conditions and fully meet the different needs of different exercisers. In addition, its jumping movements are relatively few, which can avoid excessive impact on the joints of lower limbs and provide safety guarantee for exercisers.
Treadmill exercise is rich in content, different boards are placed in different ways, and the exercise content changes accordingly. Exercise is full of fun, so that the exercise process is not boring and easy to adhere to.
Warm-up method before stepping exercise
(1) Spread your feet and take a deep breath to provide enough oxygen for your blood.
(2) Stand still, move left and right, and cross backwards, including opening your feet and patting the ground with your toes up and down.
Pedal exercise requirements
Treadmill exercise has some basic postures and sports requirements that need attention:
(1) The basic movement mode of the step movement is up and down, and the basic movement is done at least three times a week, with a movement period of 1 for three months. Before stepping, you should use simple methods to move your body, especially the joints of your thighs and feet, and fully stretch them; After all the exercises, you should also do relaxation exercises to reduce physical fatigue.
(2) When practicing step exercise, the height of pedal can be adjusted according to the exercise level, pedal technique and knee joint curvature. In order to increase the intensity of exercise, you can increase the height of the pedal appropriately, or cooperate with the arm movements to increase the range, but it cannot exceed the body's endurance.
(3) In order to increase the interest of sports, the four corners of the board surface and the pedal can be used to complete the connection between boards respectively; These plates can also be placed in different positions as required. If conditions permit, you can also practice with two or three boards at the same time. If we combine dumbbell lifting, fitness ball exercise, climbing stairs and other exercise methods at the same time, the exercise effect will be more comprehensive.
(4) Pay attention to balance when stepping on the board, and step on the center of the board to prevent the center of gravity from shifting and causing falls. Don't lift the heel off the pedal to avoid spraining the Achilles tendon E. Toe first touches the ground, and then the foot touches the ground, which can cushion the pressure on the leg joints and reduce sports injuries.
(5) When lifting legs on the practice board, first lift one leg, and then touch the ground, and the touch time is as short as possible; When the exercise board bends back, the upper body leans forward slightly, one leg bends back, and the heel is as close to the hip as possible; When kicking forward on the practice board, kick forward with one leg and try to keep your legs straight.
Although treadmill exercise is simple and safe, there are still some places that need special attention in practice, so that exercise can achieve better results and will not endanger health.
Stop eating before exercise 1 hour (if necessary, eat a small amount of digestible liquid food) to avoid affecting the normal function of gastrointestinal tract and causing stomach pain.
Increasing exercise is easy to sweat a lot, so you must pay attention to replenish the water your body needs. Half an hour before exercise, you can drink 200-500ml of water. During exercise, you can drink a small amount of water every 15 minutes. It is not advisable to drink water immediately after exercise. You should have a rest before drinking water or eating. Always keep the posture of abdomen in the process of exercise, and pay attention to the coordination of breathing and movement.
If you feel obvious discomfort, such as severe pain, dizziness, tachycardia, etc. You should stop exercising immediately and have a reasonable rest until your body returns to normal. In addition, patients with heart disease, leg injury (especially knee joint, manic joint and thigh ligament injury) and weak constitution (such as postpartum and rehabilitation period) are not suitable for treadmill exercise, and the exercise process may be dangerous and need special attention.
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