Common sense of aerobics

There are many hand types of aerobics, which are absorbed and developed from ballet, modern dance, disco and martial arts. Hand shape is the extension and expression of arm movements. If used well, it will make aerobics movements more colorful, lively and infectious.

(1) convergence type: the five fingers are straight and close. The thumb is slightly bent and the knuckles are attached to the index finger.

(2) Separate type: the five fingers are forcibly straightened and fully opened.

(3) Ballet hand type: the five fingers are slightly flexed, the last three fingers are close together, slightly adducted, and the thumb is buckled.

(4) Boxing style: clench fist, thumb outward, knuckles bent, close to index finger and middle finger.

(5) Upright palm type: the five fingers are straight and the palms are forced upward.

(6) Spanish dancer's hand type: five fingers exert force, the little finger, ring finger and middle finger bend from the metacarpophalangeal joint in turn, and the thumb is slightly buckled.

(7) Fancy: On the basis of (2) separation, the little finger bends back to the palm to the maximum extent, and the ring finger bends back with the little finger.

Practical common sense

In order to achieve the ideal exercise effect, we must arrange the exercise time and times scientifically and pay attention to exercise hygiene.

First, arrange the practice time and frequency reasonably.

Aerobics practice can be arranged in the morning, day or night according to one's work, study and living habits. Among them, 3 pm to 8 pm is the best time, because physical strength is relatively strong during this time, and exercise after work can also play a role in eliminating fatigue. Weekly schedule 2? Three times, each time 1? 2 hours, if you practice before meals, rest for half an hour before meals and rest for more than 1 hour after meals. Practice at night, two hours before going to bed, so as to avoid excessive excitement and falling asleep.

Second, pay attention to sports hygiene.

Warm-up activities should be carried out before doing aerobics to warm the body and improve the excitement of the nervous system. Because the human body needs to overcome the' physiological inertia' of internal organs from a quiet state to a moving state, the movement should be gradually strengthened, so that blood circulation and gas exchange can be gradually improved; Metabolism can gradually flourish, making joints, muscles and ligaments more flexible and flexible, which can not only prevent injuries, but also prepare the body for functions. After the exercise, you should do finishing activities, so that the blood flowing into the muscles can slowly flow back to the heart during the exercise, the body will gradually return to a calm state, and the tense muscles will be stretched and relaxed. Taking a hot bath after exercise can make the whole body feel comfortable, refreshed and more energetic.

Related details

Aerobics is based on aerobic exercise, which integrates group exercise, dance and music, and is deeply loved by teenagers. However, some details can not be ignored in order to achieve good results in aerobics.

In terms of dress, taking part in aerobics should be changed according to the change of seasons and the temperature of the practice environment. Generally, clothes with good cotton elasticity are suitable for sports. It is especially emphasized that sports shoes and socks with good elasticity and flexibility must be worn during sports, because aerobic exercise has a certain impact on the joints and arches of lower limbs. Wearing comfortable shoes and socks can play a protective role and avoid injury.

Warm-up exercises must be done before aerobic exercise.

When the weather is warm, the body is easy to move, and the warm-up exercise time can be shorter, and when it is cold, the activity time is slightly longer. Under normal circumstances, the time of warm-up exercise should be controlled at about 20% of the total exercise time, and it is appropriate for the body to feel hot.

When doing aerobics, we should arrange the exercise time and intensity reasonably according to our own physique and the endurance of exercise load. Reluctant exercise is not only not conducive to fitness, but will bring adverse effects to the body.

Relaxation exercise is an indispensable link in aerobics.

Relaxation exercise can make the heart quickly return to normal working state, promote the rapid recovery of the whole body, accelerate the elimination of lactic acid, and avoid muscle congestion and stiffness.

Diet will also have an important impact on the effect of aerobics. Generally, the interval after eating should be 1. Five to two. Aerobics can only be done for 5 hours. Take a break after a meal, so you can eat less. In principle, you should not eat too much before exercise. You should eat something easy to digest and rich in sugar, vitamins and phosphorus. At the same time, try to eat as little as possible foods containing fat, cellulose, irritation and allergy. Take a rest for 30 minutes after exercise before eating. Eat more foods with high energy, low fat and low protein after exercise. Sweat a lot during exercise, so you should replenish water in time.