The basic movements of aerobics are divided into five categories:
1, alternating classes: step, step, word step and v step.
2. Walking and stepping: step by step, step by step, step by step, bend your legs after stepping.
3. Types of side intersections: toe point and heel point.
4, lifting: sucking legs, swinging legs, kicking.
5. legs: jump with your legs together, jump with your legs apart, open and close, squat, sprint and lift your heels.
Benefits of aerobic exercise:
1, shaping the body:
Aerobics can exercise muscles in all parts of the body, including arms, chest, waist, buttocks, legs and so on. Long-term practice can not only burn body fat, but also shape the body and make it more beautiful.
2, enhance physical fitness:
Aerobics moves up and down, which requires jumping and turning. These activities can promote the improvement of cardiopulmonary function and enhance physical fitness.
3. Improve your mood:
The music and neat movements of aerobics can make people relax and release their happy mood, thus improving their mood.
Matters needing attention in practicing aerobics:
1, step by step.
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.
2. Hygiene and health.
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. 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.
3. Suitable clothes.
When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.