Aerobics warm-up action 1, style together
Fingers straight, close to each other. The thumb is slightly bent and the knuckles are attached to the index finger.
2. Separate type
Straighten your fingers hard and open them completely.
3. Ballet hand type
Five fingers are slightly flexed, the last three fingers are close together, slightly adducted, and the thumb is flexed.
4. Boxing style
Make a fist, thumb outward, knuckles bent, close to the index finger and middle finger.
5, standing palm type
Fingers straight, palms up hard.
6, Spanish dance hand type
The five fingers exert force, and the little finger, ring finger and middle finger bend from the metacarpophalangeal joint in turn, and the thumb bends slightly.
7. Expensive
On the basis of separation, the little finger will bend back to the palm as much as possible, and the ring finger will bend back with the little finger.
The advantage of aerobics is to enhance the functions of health and beauty.
Aerobics, as an aerobic exercise, has basically reached the understanding of its fitness effect. Some studies believe that aerobic exercise can best develop the cardiopulmonary function of human body. Aerobic exercise not only has the effect of aerobic exercise, but also develops the flexibility and sensitivity of the body. It can be said that aerobics is an ideal exercise to develop the overall physical quality at present.
The function of shaping physical beauty
The movement requirements and body posture requirements of aerobics practice are basically consistent with the state requirements in our daily life. Therefore, practicing aerobics for a long time can improve the bad physical condition and form a beautiful posture, thus showing good temperament and accomplishment in daily life, giving people a feeling of vigor, health and progress. Aerobics can also shape bodybuilding. Aerobic exercise, especially strength exercises, can strengthen bones and increase muscle circumference, thus making up for congenital body defects and making people well-proportioned and fit. Secondly, aerobic exercise can also eliminate excess fat in the body and body surface, maintain the balance of absorption and consumption, and lose weight and keep fit.
Relieve mental stress and entertain physical and mental functions.
As a sport, aerobics is famous for its graceful movements, coordination, comprehensive exercise and strong sense of rhythm in music accompaniment, which is a good way to relieve mental stress. In the relaxed and beautiful aerobics, the practitioner's attention is diverted from the annoying things, forgetting the depression and frustration, enjoying the happiness brought by aerobics, and gaining inner peace, thus relieving mental stress and making people have stronger vitality and the best state of mind. In addition, aerobic exercise enhances people's social interaction. At present, both at home and abroad, people take part in aerobics by going to the gym to practice collectively under the guidance of aerobics coaches. People who take part in aerobics come from all walks of life. Therefore, this form expands people's social interaction, frees people from the single environment of work and family, and can contact and know more people, broaden their horizons, thus opening up another world for life. Everyone dances together, exercises together, enjoys each other and encourages each other, so some people become lifelong friends. Therefore, aerobics can not only strengthen the body, but also have entertainment function, which can make people get a kind of spiritual enjoyment in sports and meet their psychological needs.
Health function
Aerobics, as an aerobic exercise, is characterized by low intensity, high density, large or small amount of exercise and easy control. Therefore, it not only has a good fitness effect for healthy people, but also is an ideal medical means for some patients, the disabled and the elderly. For example, for patients with lower limb paralysis; Can do ground aerobics and water aerobics; So as to maintain the function of the upper body; Promote the recovery of lower limb function. In short, as long as the range and amount of exercise are well controlled, aerobics can achieve the purpose of medical care on the basis of preventing injury.
Precautions for beginners of aerobics 1) When dancing aerobics, the rhythm is too fast and it is easy to overload: aerobics can be divided into competitive aerobics and fitness aerobics. Aerobics is aimed 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 make the brain react more keenly. 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 shows that overloaded exercise is not only easy to make people tired, but also reduces human immune function, which is not good for the body. In addition, if the rhythm of aerobics is too fast, it is easy for the jumpers to keep up with the rhythm and not complete the movements well. In addition, too fast pace is easy to make jumpers nervous, and it is more likely to cause sports injuries such as fatigue, strain and sprain.
2) Do not dance aerobics more than 1 hour: When dancing aerobics, the practitioner must control the speed, intensity, repetition times, number of groups, interval time, etc. Exercise according to your physique and endurance. 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 training 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.
3) Keep a happy mood when dancing aerobics: When dancing aerobics, you should choose appropriate fitness clothes and sports shoes. Before exercise, prepare joints, ligaments and muscles to adapt to exercise. In training, we should pay attention to the bounce of knee joint, pay attention to breathing, have correct posture and accurate action essentials to ensure the quality and effect of exercise. When you are thirsty, you can replenish water in moderation and adopt 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 rest for at least 20 minutes before taking a bath and eating. Patients with chronic diseases should exercise under the guidance of doctors.
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