Hip Hop (English name) originated in new york, USA, which is the product of the development of jazz dance in 1990s. Its movements are made up of various extreme changes in walking, running and jumping, as well as the flexion and extension of the joints of the head, neck, shoulders, upper limbs and trunk, rotation, rotation, sparkling, wave-like twisting and so on. Each movement has its own specific fitness effect, not only pay attention to the upper and lower limbs, but also pay attention to the following aspects. Also pay attention to the independent movement of each part of each link (for example, the completion of an upper arm movement is an organic combination of various activities from fingers, palms and forearms to upper arms and shoulders). Therefore, street dance not only has the functions of improving heart and lung function, reducing fat, enhancing muscle elasticity and enhancing ligament flexibility, but also has the functions of coordinating muscle groups in various parts of the human body, shaping beautiful posture, improving human coordination ability and cultivating aesthetic feeling.

Can only young people jump?

On the weak beat between two adjacent strong beats, street dance also adds movements (sometimes even two movements), which makes the rhythm of street dance much faster than aerobics. Seeing that street dance has a strong sense of rhythm, many people think it is a sport for young people and worry that they will not learn it. In fact, the age requirement of street dance is not strict. In the gym, there are both 8-year-old dolls and retired big sisters, and none of them are behind in action. The obvious slimming effect of street dance is more attractive to people who are older and "fat". Often after a class, everyone wipes their sweat and says they are comfortable.

How to lose weight in street dance?

It belongs to aerobic exercise. According to the suggestion of American Sports Medicine Association, exercise 3 ~ 5 times a week for 30 ~ 60 minutes each time, and the weight loss effect is more obvious.

? Some data show that in the process of street dance, with the extension of time, the energy supply ratio of fat is also increasing. For example, if you exercise continuously for 40 minutes, 90 minutes and 180 minutes, the energy supply of fat accounts for 27%, 37% and 50% of the total energy consumption respectively. In order to achieve a better weight loss effect, you should appropriately extend the exercise time and persevere.

What should I pay attention to when practicing street dance for the first time?

Beginners of street dance must not increase the amount of exercise at once, but step by step. Usually do warm-up activities first, fully exercise all joints and ligaments of the body, especially knees and ankles, to avoid injury when jumping; Then enter a certain intensity and time of practice, preferably not less than 30 minutes; Finally, use various stretching exercises to relax the body. Only in this way can we achieve better slimming effect.

Because everyone's age, physique and health are different, everyone's exercise intensity is also different. "Exercise intensity" is generally expressed as "maximum heart rate", so you should calculate the most suitable heart rate when dancing street dance:

If you are 25 years old and don't often take part in physical exercise, and your physical fitness is average, then your maximum heart rate is 220-25 = 195, and the appropriate exercise intensity (exercise heart rate) should be (60-75%) ×195 =195.

(Note: Pulse measurement method-Multiply the pulse number per 10 second during exercise by 6 to get the pulse number per minute. )