aerobic exercise
1, it takes 20 12*** minutes to pump 100 minutes. Excluding the prologue of 4 minutes, the pure exercise time is 96 minutes, which is quite long, but the advantage is that you can freely combine and control the time, and you can tailor the exercise plan more flexibly and conveniently.
All three parts of the dance are faster than each other. 1 and 2 are better. If you use 3, you have to keep up with it several times.
This part of the leg belongs to the anaerobic exercise of the waist, abdomen, buttocks and thighs, and the waist strength is not enough, so it is difficult to do it.
3.* I have been doing DANCE2 from WARM UP in order for a few days, and I feel that I can keep up. When I do DANCE3, I will find that my hands and feet can't keep up, so I can pass and stretch after *.
4. Remember new dance steps when you are a little tired after dancing, and the effect is not good. Remember the new dance steps when you have good physical strength, and then follow the order, so you can basically keep up. Do this sequence twice, and you will feel familiar with the movements.
Therefore, if you feel anxious, you will attack alone. If you are skilled, there will be no pressure.
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brick by brick
At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs.
When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
Health and health
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toe inflamed.
The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry. There are blisters on your feet, don't break them.
Suitable clothes
When doing aerobics, you should wear fitness clothes that fit and sweat, and don't wear ordinary leather shoes barefoot. Aerobics should have a thick pad to slow down the vibration caused by the impact between the feet and the ground. Don't be too soft, you can use a half-height tube to strengthen your ankle.
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Characteristics and influence of PIU
(1) the combination of sports and dance movements.
Aerobics combining sports and entertainment "Come on!" Based on the famous Eric Prydz aerobic exercise series, it uses today's spicy electronic dance music combined with dance, so there are many movements and it is not very boring to do.
Pump it up is an aerobic exercise that will jump higher and higher. The natural explosive force and rhythm of Europeans and Americans are worth learning. A pleasant fitness experience can make the slimming effect better!
With dynamic dance steps and enthusiastic music as the main theme, it is full of enthusiasm and stimulation from Europe and America, and slightly biased towards strength, including boxing, Latin dance and other movements, from strength to physical flexibility can be fully exercised.
In addition to explosive power, the control of strength and muscles in PIU calisthenics is also something we need to master in exercise.
②PIU has strong pertinence and relatively simple movements.
The movements are relatively simple, leading the audience into the world of aerobic exercise step by step. Both beginners and experts can gain new knowledge of aerobic exercise, and they can easily keep fit and protect themselves at home.
PIU exercise is more targeted, moves more vigorously and sweats more than Duoyan Zheng.
Pumping can help your body burn body fat faster when it adapts to exercise.
Generally speaking, this exercise is not difficult. Generally speaking, mm with medium physical quality and poor flexibility who can't dance will feel lighter after practice. Therefore, novices can boldly try, and as long as they persist, they will find that their coordination ability and endurance have improved.
③ Pay attention to stretching and relaxation at the end of ③PIU aerobics.
PIU series, every * end of a section, there is stretching. Stretching after exercise is very important for plastic molding.
The final relaxation exercise is combined with yoga movements to fully relax the body and avoid the harm of excessive exercise to the body.