Aerobics is a mass sport that integrates group exercise, dance, music, fitness and entertainment.

Aerobics is a kind of aerobic exercise, which is characterized by low-level whole-body exercise lasting for a certain period of time. The cardio-pulmonary function of the main exercisers is the basis of aerobic endurance quality. ? Aerobics has many advantages, which can not only help us keep fit effectively, but also reduce weight. This way of losing weight integrates bodybuilding and fitness, which is especially suitable for women and is loved by the majority of female compatriots.

Aerobics competitions include men's singles, women's singles, mixed doubles and threesome (male three; Female three; Mixed three people), mixed six people (male three, female three) cheerleading and so on. According to the nature, the competition is divided into championship and championship.

Classification of aerobics

Aerobics can be divided into competitive aerobics, fitness aerobics and performance aerobics. Competitive aerobics is compiled, trained and competed according to the requirements of competitive aerobics rules. Aerobics is universal and there is no uniform requirement.

Characteristics of aerobics

1, fitness

2. There is no age level.

3, rich and novel

4, good for physical and mental health

5. Coordination and variability of actions

6. Large mass.

7. A clear sense of rhythm and rhythm

8, set bodybuilding and fitness in one

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Attached:

Matters needing attention

One: Normative action

The standardization of movements is based on the standardization of movements, so the position, direction and movement route of limbs must be accurate when practicing. Pay attention to the speed, muscle strength and amplitude of the action, that is to say, the muscles are fully elongated and contracted, so as to achieve the overall effect of the action.

Second, the flexibility of action.

Elastic movement is one of the characteristics of aerobics, and the elasticity of movement involves many parts of the body. Therefore, attention should be paid to the control of muscle contraction and relaxation during practice, so that the movements are elastic and the rhythm is even, and the joints are prevented from being excessively stiff and overstretched.

Three: the sense of rhythm of action

Mastering the rhythm of movements is very important for aerobics practice. Practitioners must have certain muscle control ability, music rhythm and action completion ability if they want to perform better movements. Therefore, in practice, we should pay attention to the development and training of students' sense of rhythm, so that students can master the sense of rhythm slowly on the basis of understanding the rhythm of music.

Four: Aerobics is very popular in major fitness places. Senior fitness coach reminds everyone that when doing aerobics, we should pay attention to the following items in order to receive good fitness results.

Warm-up activities, Mu Bai medicine

Adequate warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activity, thus preventing sports injuries.

Reasonable arrangement of exercise plan

Exercisers should arrange the time, intensity and number of exercise groups of aerobics according to their own physique. Patients with chronic diseases should exercise under the guidance of doctors, patients with cardiovascular diseases should reduce strenuous exercise to avoid rapid head rotation and sudden movement, and it is best to stop aerobic exercise when suffering from a bad cold.

Timely replenishment of water

In the process of exercise, we should pay attention to replenish water in time to ensure good health and normal body. The best way to replenish water is to drink more and keep the balance of water in the body at any time.

Exercise two hours after meals.

Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.

It is not advisable to exercise on an empty stomach.

If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.

Clothing selection during exercise

It is best to choose elastic, pure cotton, soft and comfortable clothes. After every exercise, wash clothes in time and keep them dry. Shoes should not only be the right size, but also be padded and have certain elasticity and flexibility. Never wear high heels and platform shoes.

Many MM who want to lose weight are considering what kind of exercise is suitable for them from the beginning. Aerobics is one of the popular weight-loss exercises. How to choose aerobics to lose weight? What details should be paid attention to when aerobics is suitable? Bian Xiao, Yali Weight Loss Network, shares the common sense of aerobics necessary for weight loss, so that you can easily understand aerobics and jump out of the perfect curve!

Five:

1, time control

The longer you dance, the better. Especially friends who just started aerobic exercise, should choose the right time according to their actual physical condition. Generally speaking, the best time to do aerobic exercise is afternoon. On this hot day, when the sun recedes in the afternoon and personal spiritual vitality begins to rise, aerobics is the easiest way to lose weight.

2. Choose the way that suits you.

Some calisthenics exercise a lot, which is more suitable for people who exercise for a long time. Different goals should be pursued, so should the choice of aerobics types. For example, yoga can also be divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; There are women's aerobics and men's aerobics; According to the practice methods, it can be divided into unarmed aerobics and light equipment or special equipment aerobics, such as fitness ball aerobics; According to local training, there are also neck aerobics, abdominal aerobics and leg aerobics. The choice of these calisthenics should be based on everyone's situation and their own practice purpose.

3, the collocation of clothes

Wear light clothes and pay attention to protect them. Aerobics should choose elastic sportswear, so there is no sense of restraint. Cotton-padded jacket is sweat-absorbent and suitable for sports. Some people like to wear plastic tights for exercise in order to lose weight. In fact, helping them lose weight is very limited. Plastic tights can make people sweat a lot during exercise, but the lost weight is easy to rebound. Therefore, it is very important to wear appropriate clothes to do aerobics.