Stepping exercise, that is, dancing up and down rhythmically with dynamic music on the pedal, is a form of aerobic exercise and is becoming a fashionable way to lose weight. Here I search and sort out the benefits and basic skills of stepping exercises for your reference, hoping to help you! For more information, please continue to pay attention to our fresh graduates training network!
As aerobic aerobics, the movements and steps of doing aerobics on the pedal are different from general aerobics. Treadmill exercise has all the characteristics of aerobics, and its height can be adjusted, so that bodybuilders can easily maintain effective exercise intensity to lose weight according to their own situation, and then improve the weight loss effect and coordination more effectively.
As aerobic exercise, step exercise is a long-term, low-intensity exercise with sufficient oxygen supply. This intensity of exercise will make your legs stronger and your muscles more slender, effectively solving the problem of sagging hips. In addition, stretching and stretching in step practice will make your movements more flexible and light.
(1) consumes a lot of energy and fat, and enhances cardiopulmonary function;
Because of overcoming gravity, aerobic exercise consumes more energy than completing the same action on the flat ground, and reasonable increase of exercise load will also be beneficial to the improvement of cardiopulmonary function.
(2) shaping effect on legs and buttocks:
In all the movements of stepping up and down, the muscles that exert the main strength are the thigh and hip muscles, and the resistance they have to overcome is gravity, which is much smaller than the maximum strength. Therefore, the pedal belongs to long-term low-weight resistance muscle exercise, which can consume excess fat in legs and buttocks, highlight muscle lines, and do not increase muscle circumference, which is very helpful for shaping fit legs and buttocks.
(C) cultivate a good sense of direction
As a form of aerobics, board operation has increasingly become a fashionable way to lose weight. Pedal aerobics is a kind of aerobic aerobics, and the actions and steps of doing aerobics on the pedal are different from general aerobics. Treadmill exercise has all the characteristics of aerobics, and its height can be adjusted, so that bodybuilders can easily maintain effective exercise intensity to lose weight according to their own situation, and then improve the weight loss effect and coordination more effectively.
Step exercises have three basic skills:
1, center of gravity moves
The movement of the center of gravity in sports is one of the important factors to ensure the safety, balance and fluency of the body. The center of gravity of the body changes with the movement. To successfully complete the transition between boards, the timely and accurate movement of body center of gravity is the premise and foundation of this exercise. When completing the movement, the alternating force of the feet and the synchronous follow-up of the trunk to the movement direction of the feet can completely move the center of gravity of the whole body, which is the key to the center of gravity movement in stepping movement.
Step 2 reduce
Buffer technology is the basis of step exercise and even aerobic exercise. Depending on the flexion and extension of ankle joint, knee joint and hip joint, reasonable cushioning technology can ensure the safety of the body. Such as: buffering when getting off the board, greatly reducing the impact and resistance to the body; The cushioning during boarding can make the leg muscles fully contract and fight, and the connection between movements is safe and natural. For step movement, buffering can also accumulate strength for completing the next movement.
3. Body control
Control is the coordination of muscle tension and relaxation. In the whole exercise process, we should control the basic posture of the body and keep the body natural and straight. The most important step is the control of waist and abdomen, especially when the body's center of gravity is on the pedal. The control of waist and abdomen can play a balanced, fixed and safe role, laying a good foundation for the lower limbs to complete various movements.
;