Learning square dance depends on the time and the situation. Not everyone is suitable for dancing square dance at any time on a whim. Pay attention to several aspects. Square dance plays an important role in society, no worse than urban management! The most important thing is that the uncles and aunts who dance square dance can be healthy and younger!
1, select the appropriate project.
Don't be too blind when choosing square dance, you should know your physical condition and what kind of dance is suitable for you, and don't blindly follow suit. Especially for the elderly, it is best to measure blood pressure and pulse. Even if their blood pressure is within the normal range, they should avoid any dance that is difficult or lasts for more than 2 hours, such as street dance and disco. Generally speaking, it is advisable to start with simple actions, and don't rush for success, as long as? Moving? It will have a fitness effect.
Step 2 choose a good location
Many communities have fixed square dance training places, so why not attend nearby instead of across communities? A long trip? . But there is a lot of dust and automobile exhaust (including many carcinogens) along the driveway; The cement or tile floor on the roadside or in the park is too hard, which may cause some damage to the joints and is not suitable for sports venues. It is best to choose grass or soft sand with broad vision and fresh air, and try to avoid the tuyere.
Step 3 choose the right time
Don't be too early in the morning, it is best to get out of the sun, especially in autumn and winter, and it is best to wait until the fog recedes before starting dancing; It is best to check in at 4 ~ 6 pm, and you must check in at night after dinner for half an hour to 1 hour. If you use parks, Woods and other places as practice places, you should avoid the night and before sunrise in the morning. Smell the chicken dancing? Not desirable, because the surrounding trees, flowers and other plants have no photosynthesis, and emit a lot of carbon dioxide, which reduces oxygen and is not conducive to health.
The general principle is to adjust in time with the changes of solar terms and weather, not too mechanical. In addition, do not do strenuous exercise within two hours before going to bed, especially for the elderly. Because of the early bedtime, excessive exercise before going to bed can easily lead to difficulty in falling asleep or fatigue, thus reducing the quality of sleep.
Step 4: Dance time
Limit 1 hour, shorter in winter, about 30 minutes is appropriate. Don't turn the music too loud. Too loud will not only affect others, but also damage your hearing.
Step 5 prepare before dancing
You shouldn't eat a lot 30 minutes before dancing. But not on an empty stomach, so it is easy to cause hypoglycemia, leading to weakness, dizziness and other discomfort.
Step 6 wear the right clothes
Clothes and trousers should be made of sweat-absorbent cotton-padded jacket, which should be as loose as possible to ensure the circulation of qi and blood in limbs. Shoes should be soft-soled, well-fitting air-cushion shoes and sports shoes. Don't wear leather shoes, high heels or casual shoes with too hard soles to prevent spraining your feet.
7. Do warm-up exercises.
Avoid muscle strain or joint injury caused by sudden exercise. For example, before exercise, you should move your knees and hands, twist your waist and clap your legs for 5 ~ 10 minutes, or sweat slightly.
8. Pay attention to dancing
In the process of dancing, don't move too much, and avoid sudden and large-scale movements such as twisting the neck, turning the waist, turning the hips, and lowering the waist, so as to prevent falling or damaging the joints and muscles. If you can't breathe well, you should rest for a while before deciding whether to continue practicing. Once you feel unwell, such as leg fatigue, dizziness, palpitation, etc. You should stop practicing at once.
9. Prevent colds
It is easy to sweat when exercising in late autumn and early winter. It is best to take a coat to keep warm in time after exercise to prevent catching cold. In addition, you should carry necessary rain gear according to the weather forecast to avoid catching a cold after dancing.
10 to prevent cramps.
Don't call it a day. Go home immediately after the dance. You should do some relaxing activities to relax, such as gymnastics and walking, which can relax your muscles. Because the muscles that have been in a state of tension are easy to get hurt and even cramp.
1 1, men can also join.
As a popular leisure way, men should also actively participate, because square dance is not only a patent for women, but also suitable for middle-aged and elderly men.
12, not suitable for dancing during illness.
Like other sports forms, square dance is not suitable for everyone, nor for any time. All patients suffering from acute diseases (such as acute gastroenteritis, acute tracheitis, acute hepatitis, acute myocarditis, cold and fever) or in the acute episode of chronic diseases should suspend their activities. People with poor blood pressure and heart condition should choose and arrange the intensity and time of activities to avoid accidents.