Introduction: Aerobics exercises a lot and is also effective for friends who want to lose weight. Of course, skills are also needed to play an effective role. So, how can aerobics make the weight loss effect better? Come and have a look with me.
First, don't skip more than 1 hour.
Practitioners must control the speed, intensity, repetition times, number of groups, interval time and so on according to their own physique and endurance when dancing aerobics. After a group of fast-paced movements, you should make a soothing ending action and adjust your heartbeat and breathing. Beginners, people with no exercise experience, people with chronic diseases, and people over middle age should sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.
Second, the pace is too fast and it is easy to overload.
Aerobics can be divided into? Competitive aerobics? And then what? Aerobics? . Aerobics aims at fitness and is more suitable for the public. Competitive aerobics, on the other hand, has high physical requirements and is not suitable for the general public. Aerobics also has many styles: general aerobics, jazz aerobics, pedal aerobics, fighting aerobics, yoga aerobics and so on.
Generally speaking, aerobics is a continuous and regular exercise, with the purpose of strengthening the body and strengthening the heart. Aerobics with moderate rhythm can make people refreshed and happy, and can make the brain react more keenly.
But aerobics must master the rhythm, not too fast. Fast-paced aerobics can not only play the role of exercise, but also easily overload the amount of exercise. Scientific research has proved that overloaded exercise not only makes people very tired, but also reduces human immune function, which is not good for the body.
In addition, the rhythm of aerobics is too fast, which makes it easy for high jumpers to keep up with the rhythm. In this way, the action can not be completed well, which leads to the improper action and sports injury. In addition, too fast pace is easy to make the muscles of high jumpers tense, causing sports injuries such as fatigue, strain and sprain.
Third, keep a happy mood when doing aerobics.
When dancing aerobics, you should choose appropriate aerobics clothes and sports shoes. Before exercise, you should make preparations for joints, ligaments and muscles in all parts of your body to adapt to exercise. Pay attention to the bounce of knee joint during training, breathe evenly and don't hold your breath. Keep a happy mood, concentrate, have correct posture and accurate action essentials, and ensure the quality and effect of exercise. If you are thirsty, you can replenish water in moderation and take the principle of small amount and multiple times. After the exercise, you should do finishing activities, let all parts of your body gradually turn into a quiet state, and then rest for at least 20 minutes before taking a bath and eating. Patients with chronic diseases should exercise under the guidance of doctors.
Aerobics can not only achieve the effect of losing weight, but also the effect of fitness, and it can also make the brain more acute. Therefore, friends who love beauty may wish to jump more in peacetime.
Fourth, set the music first, then edit the action.
Music is the soul of aerobics, which directly affects the style, structure, speed and rhythm of aerobics. A good choice of music can not only stimulate the composer's creative inspiration, but also stimulate the students' enthusiasm for exercise. High school girls are lively, cheerful, energetic and good at expressing themselves. Therefore, when choosing music, we should choose dynamic music with strong rhythm and enthusiasm.
Fifth, the comprehensiveness of choreography
Developing the body in an all-round way is the purpose of aerobics. In order to achieve this goal, when creating aerobics, on the one hand, we should pay attention to the symmetry of aerobics movement design, such as moving left and right, kicking left leg and kicking right leg, which will help the overall and balanced development of the body. On the other hand, fully mobilize the whole body to participate in sports as much as possible, and strengthen the practice of buttocks, waist, abdomen, upper and lower limbs when exercising the head, neck, shoulders, chest, buttocks, waist, abdomen, back and upper and lower limbs. This not only exercises the body, but also improves the body shape of high school girls.
Sixth, the appreciation of choreography.
According to different age groups, the difficulty of a set of aerobics is different. High school girls are well coordinated and receptive. Therefore, the creation of aerobics movements should be graceful and graceful, combine rigidity with softness, add more activities of small joints, and pay attention to the artistry and interest of movements. Design more dance moves to show women's beautiful figure and meet the needs of high school girls to show themselves.
Seventh, the rationality of choreography.
According to the physiological laws of human movement, the movement sequence of aerobics is generally divided into three parts: the first part is the preparatory movement, the second part is the main movement, and the third part is the ending movement. It follows the action design from the far end to the center of the body, from the part to the whole, from small to large in amplitude, from weak to strong and then to weak in intensity, and completes a set of actions in constant walking, running and jumping. In order to achieve the exercise of high school girls, when arranging aerobics, we can arrange more running and jumping movements for the main movements, so that the arrangement of a set of aerobics is more reasonable and scientific.
Eight, the artistry of choreography.
Aerobics has a strong artistic charm, so the action style of the whole set of aerobics, including the choice of music, should conform to the physical and mental characteristics of high school students. We can widely learn from the movements of gymnastics, street dance, taekwondo and other sports art projects to cultivate high school students' standardized and beautiful posture and elegant temperament. The combination and connection of movements should be natural and smooth, and ingenious design will produce novel visual effects. Therefore, the design of connection action should pay attention to the trend and consistency, so that the end of the last exercise can naturally transition to the beginning of the next exercise.
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