Lead: What are the precautions for dancing physical exercise? The following are the matters that I need to pay attention to in the dance physical exercise that I have carefully arranged for you. Welcome to refer to!
1. Physical examination and evaluation before exercise.
Health examination generally includes:
(1) Physical examination
Objective: To understand what needs to be improved in the growth and development of one's body shape, and compare the results through a period of training.
Commonly used morphological measurement indicators: height, weight, sitting height, shoulder width, waist circumference, hip circumference, upper arm circumference, leg length and other indicators.
(2) Body composition examination
Objective: To check the fat content and distribution of human body, and to determine whether it is necessary to lose weight and make a weight loss exercise program by measuring the degree of obesity.
(3) Physiological function examination
Objective: To understand the current functional level of body system, provide basis for making exercise plan, evaluate exercise effect, and check the degree of fatigue and recovery after transportation.
Heart rate, blood pressure and vital capacity are usually measured before and after exercise as evaluation indexes.
2. Physical training should follow the principle of gradual progress.
To follow the basic laws of human development and adaptation to the environment, we must determine the training according to the actual situation of the practitioners, and gradually improve it, and don't rush to achieve success.
3. Reasonable arrangement of exercise time and load.
Every time 1- 1.5 hours, practice at least twice a week.
To take part in physical exercise, you should have proper physical and psychological load. Warm-up activities should be arranged with light and moderate exercise from weak to strong, generally 10- 15 minutes is appropriate. It is most appropriate to keep the maximum heart rate at 70%-80% during exercise, and then make adjustments after training.
4. Physical exercise should pay attention to comprehensive exercise.
All-round exercise requires all-round development of body and mind, so that all kinds of physical and psychological qualities of body shape and function can develop harmoniously. On the basis of comprehensive exercise, it is best to strengthen professional practical physical exercise purposefully and consciously.
(1) Strength is combined with speed, endurance, coordination and flexibility to promote the all-round development of physical fitness.
(2) The combination of static and dynamic exercises and the combination of large muscle groups and small muscle groups can promote the symmetrical development of the whole body muscle groups.
(3) Combining weight-bearing exercises with unarmed exercises to promote the coordinated development of body and mind.
(4) The combination of whole body and local exercise should not only focus on a certain part of the body, but also give consideration to the all-round development of the body.
(5) The combination of active part movement and passive part movement.
(6) The combination of anaerobic exercise and aerobic exercise promotes the coordinated development of cardiopulmonary and muscle functions.
5. Pay attention to the coordination of movements and breathing.
Inhale deeply through the nose when exerting or relaxing muscles, and exhale fully through the mouth when exercising or relaxing muscles. Take a deep breath and breathe rhythmically. Breathing in practice is subject to nature, that is, breathing and exercise are rhythmically coordinated.
6. Practice is mainly to cultivate a good form and choose a variety of practice forms.
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