The basic method of jumping 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. ).
Basic requirements for pedal jumping
1. Keep your body upright, head up, shoulders down, chest out, abdomen in, buttocks down, and keep your body balanced.
Keep breathing, don't hold your breath. Relax your knees, prevent shock and reduce back tension.
3. When learning to coordinate actions, you can put your hands on your waist first.
4. Do not repeat the action more than 5 times.
5. Relax your knees, prevent shock and reduce back tension. Support your legs to avoid excessive twisting.
6. Don't change your hands and feet too much in an action. Low intensity and high intensity should cross. High-intensity exercise should not exceed 1 min.
7. When mounting the plate, the whole foot should contact the plate in the center of the plate (to prevent Achilles tendon injury) to prevent the plate from being unstable.
8. When getting off the board, the feet are next to the board, and the toes and heels can contact the ground first to help pad the feet.
9. Up and down the board, the lunge should not exceed 12 inch, and the heel should be raised.
10, up and down the board, try not to jump on the board.
1 1. When boarding the board, lean forward with your legs instead of your abdomen (to avoid waist injury).
12. When lunging or repeatedly pedaling, the center of gravity of the human body should be on the front leg of the board.
13. Try not to use dumbbells when doing dangerous actions.
14. Any exerciser with knee problems before must have a physical examination before taking aerobics class.
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