Street dance is a fashionable sport at present, which is loved by people of all ages. Hip-Hop, as an important element, set off a fiery whirlwind in China in the winter of 2003. This heat flow gives people who love hip-hop a support in their hearts. With the holding of the first national hip-hop TV competition, this behavior, which has been very noisy in the eyes of outsiders, has been recognized as a popular fitness method while being standardized.
China's new generation, who spread street dance, once attracted people's attention with their oversized weird clothes, colorful long hair, necklaces and weird accessories. They used to perform pure pop street dance. In recent years, due to the characteristics of the most basic technical movements and the most effective joint activities, popular street dance has been pushed to the people whose main activities range from 10 to 40 years old, and has gradually evolved into fitness street dance, occupying a wider and wider market and possibly becoming the mainstream of street dance.
Experts also generally believe that street dance is characterized by improvisation, frankness, relaxation and passion, which is related to its dynamic rhythm, pleasant rolling and loose dress. It has no particular fixed style and pattern, and everyone feels different when jumping out, so it is easy to release themselves. First of all, physically, it involves exaggerated and explosive body movements. In the case of coherent combination of body movements, exercising more small joints and muscles can enhance the elasticity of muscles that are not easy to move in normal exercise and play a role in losing weight. Hip-hop also helps to improve the coordination and flexibility of the body, which can make people's body proportion more reasonable.
Its psychological adjustment and relief function is mainly manifested in the process of dancers' interpretation of music connotation. Because street dance does not have the prescribed movements like gymnastics, it allows dancers to give full play, broaden the performance space in re-creation, fully display their own style and give play to the characteristics of street dance. Hip-hop dance is interesting, rich and casual, which can improve the cardiopulmonary function in aerobic exercise and relax the depressed nerves and body. The effect of street dance on fitness and mental health can't be compared with other events in the horizontal direction, but moderate street dance is first of all safe for health, and then the effect of pursuing exercise. This project is young, energetic and strong, so it is especially suitable for young people. Its fitness effect is better than low-intensity fitness items.
The experience of most bodybuilders is that although fitness is good, it is difficult to persist. Hip-hop is rich and interesting, so that practitioners can always train with a smile. Therefore, experienced coaches in street dance classes often pay more attention to whether everyone is happy, whether the movements are unrestrained and free, and whether they have achieved complete psychological relaxation, which is also an important reason why urban office workers like it. The exercise of street dance is to vent the pressure of life to the fullest.
To ask what is the hottest fitness program in the gym, I'm afraid most people will answer: street dance. Why is street dance cooler than other sports? Can you keep up with the fast pace?
Hip-hop action is composed of various extreme changes in walking, running and jumping, as well as flexion and extension, rotation, circle, sparkling and wave-like twisting of joints such as head, neck, shoulders, upper limbs and trunk. Each movement has its own specific fitness effect, which not only pays attention to the coordination of movements between upper limbs and lower limbs, abdomen and back, head and trunk, but also pays attention to the independent movements of various parts that make up each link (for example, street dance not only has the functions of improving cardiopulmonary 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.
Street dance is not only a sport for young people, it is suitable for people of all ages and has a good fitness effect for people of all ages. 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.
Street dance belongs to aerobic exercise and has a good weight loss effect. However, according to the recommendation of American Sports Medicine Association, you should 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.
For street dance beginners, we 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. )
Hip-hop can benefit you from relaxation and become your best decompressor. Hip-hop is a street culture deduced from an African-American venting movement, so it is free, smooth and eclectic, which conforms to the nature of a rambling person like me who doesn't want to be bound. Whenever you are tired from work, or encounter unhappy things, just dance street dance and let your limbs make all kinds of exaggerated movements, and you will feel that the vitality of your whole body will bring you a feeling of blood boiling, and those unhappy emotions will be swept away.
Especially when you dance street dance, you will forget the trouble of "age". In class, whenever a "senior member" joins in, the coach will shout with the rhythm of the music: "Dancing is regardless of age, age is not a problem, and figure is not a distance! Jump is heat, jump is passion! Imitate the action first, then keep up with the rhythm! Persistence in the end is victory! " Do you still think you are in your thirties?
Street dance can help you shape your body. Both instrumental exercise and general aerobics stimulate muscles through cyclic exercises, mainly to reduce fat locally, but hip-hop stimulates muscles in all directions, because hip-hop movements are a coherent combination of walking, running, jumping, flexion and extension of joints such as head, neck, shoulders, upper limbs and trunk. And each movement has its own specific fitness effect, not just focusing on the upper and lower limbs. Therefore, street dance has the function of coordinating muscle groups in various parts of the human body and shaping a good figure.
Friendly reminder:
Step by step adaptation: when learning street dance, you must not increase the amount of exercise at once, but step by step. Clothing preparation: It is best to prepare colorful T-shirts, fat pants and elastic sports shoes. If you wear a baseball cap or a floral scarf, it will be even cooler and more dazzling.
Dance time: A street dance class usually lasts 45 minutes. Too long or too short can't achieve the best effect.
Find the feeling in relaxation: Hip-hop emphasizes randomness and requires relaxation, so when practicing, try to relax muscles and joints to make them more flexible.
Pay attention to hydration: Pay attention to hydration during dance practice, and generally choose sugar-free sports drinks.
Because everyone's age, physique and health are different, everyone's exercise intensity is also different.
Hip-hop, as a changed fashion fitness form, enters the gym. Compared with general aerobics, its unique charm lies in its free style and fast and changeable footwork. It can make up for the limitations of other fitness programs, make the exercise more comprehensive and realize the real health of men.