Walking is a moderate-intensity aerobic exercise, which is very challenging and ornamental. The following are the benefits and precautions I have found for you about step sports. Welcome to read, I hope you like it! For more information, please continue to pay attention to our fresh graduates training network!
Dance with the board
The charm of step movement
What are the advantages of practicing step exercises? Look at the slender and energetic coach Jia Shaoqiong and you will know the answer. Dynamic rhythm, passionate explanation, coach Jia said that the key to step exercises is to make practitioners full of energy and confidence.
According to coach Jia, aerobics, as a form of aerobics, has long been popular around the world and has gradually become a mainstream fitness method. It puts the movements and steps of aerobics on the pedal, so it has all the characteristics of aerobics. At the same time, because most of the movements are completed on the pedal, the coordination of the bodybuilder can be improved more effectively.
Because it is the first time to practice step exercises, many new moves often can't keep up with the rhythm, and I feel a little timid, but I can hear the coach's infectious voice every time I finish. Very good! You did a good job. Do it again, will you? Encouraged, I slowly relaxed while doing the movements. In fact, this is a teaching art of coaches. Coach Jia said that because many people are not familiar with stepping, it is inevitable that they will not let go when doing it, which is of course not conducive to achieving its due effect. At this time, the encouragement of the coach becomes very important.
In the process of training, there are many movements of going up and down the board, and many people will worry about such a question:? Step movement? What is the security of? In fact, the pedal movement mainly moves up and down on the pedal, with relatively few jumping movements, which can naturally greatly reduce the impact on various joints and avoid sports injuries caused by aerobics to the greatest extent.
Know the chessboard and walk
Main action essentials of step exercise
Generally, the pedal length 100 cm, width 35 cm and height 10 cm used in energetic stepping exercise. Of course, the height can also be adjusted. The higher the height, the greater the intensity of exercise.
The most basic action of vitality walking is to go up and down the board. One is called? Basic steps? , that is, the upper and lower boards facing the chessboard. There is another one? Step aside? Just turn the upper and lower plates 45 degrees.
Coach Jia kept reminding everyone while leading them to practice: Come on! Next step: sideways! ?
Entertainment and fitness
Enjoyment on the pedal
The use of pedals provides a three-dimensional and all-round activity space for bodybuilders, which greatly increases the action content of fitness activities and is more diverse and interesting. The whole fitness process is full of entertainment and fitness happiness.
However, it is undeniable that due to the different times and comprehension ability of the practitioners, the coach has to make a lot of efforts in the action arrangement. Coach Jia said that in order to make members who often come to practice feel fresh, they must make a variety of combinations on the basis of basic movements, and the coach will add some different dance movements according to their own and members' specific conditions to increase freshness and entertainment.
Because the pedal is a three-dimensional object with height, length and width, you should overcome the effect of gravity when practicing, so you can't do whatever you want when practicing with it, just like on the flat ground. Long-term treadmill exercise helps us improve our cardiopulmonary function and sense of direction. After all the movements of the upper and lower pedals are completed, it also has a good shaping effect on the legs and buttocks.
security manual
Keep the pedal flat and step on the center of the board to prevent the pedal from being unstable.
● Do not lift the heel off the pedal. Hanging? It's easy to sprain the achilles tendon.
● When getting off the board, the toes should land first, and the heels should land later, so that the body can be buffered.
● Don't be too knee-deep? Stiff? In order to maintain elasticity, this is also to provide cushioning and prevent back sprains.
Keep the abdomen closed, so that the muscles are in a normal state of activity.
● Keep breathing evenly and don't hold your breath.
Practical skills
■ Wear elastic clothes, cotton and lycra are suitable. Of course, you should also wear sports shoes. The air cushion is better and can play a buffering role. Some people like barefoot aerobics, but it's easy to hurt their ankles.
■ In addition to the first 65,438+00 minutes of warm-up and the second 65,438+00 minutes of relaxation, the main part of each class can be used for both stepping exercises and relatively peaceful stepping exercises. Fitness ball? The combination of exercise can achieve dynamic and static complementarity and increase freshness.
■ Do it at least three times a week, with a cycle of three months.
■ Exercise more at ordinary times, such as climbing stairs when you have time, which can be well combined with stair exercise.
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