What are the key points of doing aerobics?

What are the key points of doing aerobics? It can be said that aerobics is the favorite sport among female friends. It has the effect of losing weight and shaping the body. , what are the key points of doing aerobics? Below is the relevant information I have compiled for your reference and use. What are the key points of doing aerobics 1

1. Do not do aerobics for more than 1 hour

When doing aerobics, practitioners must control the exercise movements according to their own physique and endurance Speed, intensity, number of repetitions, number of sets, gap time, etc. After performing a set of fast-paced movements, do soothing finishing exercises to regulate your heartbeat and breathing. Beginners, those with no exercise experience, patients with chronic diseases, and people over middle age should sweat a little, feel a little tired, and have a heart rate of about 130 beats/min after each exercise. The total exercise time should not exceed 1 hour. With the improvement of exercise level and physical fitness, exercise intensity and total amount of exercise can be increased appropriately, and the maximum heart rate should not exceed 150 beats/minute.

2. If the pace is too fast, it is easy to overload the amount of exercise.

Aerobics can be divided into "competitive aerobics" and "fitness aerobics". Fitness aerobics is for the purpose of fitness and is more suitable for the public. Competitive aerobics is very demanding on the body and is not suitable for the general public. There are also many styles of fitness aerobics: general aerobics, jazz aerobics, step aerobics, combat aerobics, yoga aerobics, etc.

Generally speaking, aerobics is a continuous, regular exercise with the purpose of keeping fit and healthy. Moderately paced aerobics can refresh people's spirits, make them feel happy, and make their brains more responsive.

However, you must master the rhythm when doing aerobics and should not go too fast. Fast-paced aerobics not only fails to exercise, but also easily overloads the amount of exercise. Scientific research has proven that overloading exercise not only easily makes people tired, but also reduces the body's immune function, which is harmful to the body.

In addition, the rhythm of aerobics is too fast, and it is easy for aerobics practitioners to fail to keep up with the rhythm. In this way, the movements cannot be completed well, resulting in improper movements and sports injuries. Furthermore, too fast a rhythm can easily over-strain the muscles of aerobics practitioners, resulting in fatigue, making strains, sprains and other sports injuries more likely to occur.

3. Keep a happy mood during aerobics

When doing aerobics, you should choose appropriate aerobics clothes and sports shoes. Before exercising, you should prepare all joints, ligaments, and muscles of the body to adapt to the exercise. During training, pay attention to the flexibility of the knee joints, breathe evenly, and do not hold your breath. Maintain a happy mood, be mentally focused, have correct postures, and have accurate movements to ensure the quality and effectiveness of your exercises. If you are thirsty, you can replenish water in an appropriate amount, using the principle of small amounts and often times. After the exercise, you should do some tidying up activities to gradually bring all parts of the body into a quiet state, and then rest for at least 20 minutes before taking a bath and eating. Chronic patients should exercise under the guidance of a doctor.

Aerobics can not only achieve the effect of weight loss, but also have the effect of fitness, and can also make the brain sharper. Therefore, friends who love beauty may wish to do more exercise at ordinary times. What are the key points of aerobics dance 2

Skills of aerobics

1. Set the music first, then program the movements

Music is the soul of aerobics. It directly affects the style, structure, speed and rhythm of aerobics. Well-chosen music can not only easily inspire the creator's creative inspiration, but also inspire students' enthusiasm for exercise. High school girls are lively, cheerful, energetic, and good at expressing themselves. Therefore, when choosing music, you should choose dynamic music with a strong sense of rhythm and enthusiasm.

2. Comprehensiveness of choreographed movements

Comprehensive development of the body is the purpose of aerobics. In order to achieve this goal, when creating aerobics, on the one hand, consider that the movement design of the aerobics should be symmetrical. For example, if you move to the left, you must also move to the right, and if you have a left leg kick, you must also have a right leg kick, so Contributes to the overall and balanced development of the body.

On the other hand, the entire body should be fully mobilized to participate in the movement as much as possible. When the head, neck, shoulders, chest, hips, waist, abdomen, back and upper and lower limbs are moving, the exercises of the hips, waist, abdomen and upper and lower limbs should be strengthened. This not only exercises the body, but also improves the body shape of high school girls.

3. Appreciation of choreographed movements

According to people of different ages, the difficulty of a set of fitness exercises is different. High school girls have better coordination and stronger receptivity. Therefore, the aerobics movements created should be toned and graceful, stretching and graceful, with a balance of hardness and softness, adding more activities of small joints, and paying attention to the artistry and interest of the movements. Design more danceable movements to show off women's beautiful figures and meet the needs of high school girls to express themselves.

4. The rationality of choreographed movements

According to the physiological laws of human movement, the sequence of a set of aerobics movements is generally divided into three parts: the first part is the preparatory movements, and the second part is the main body. Actions, the third part organizes the actions. Its action design follows the steps from the far end to the center of the body, from the part to the whole, from small to large, and from weak to strong and then weak again. The completion of a set of exercises is performed while walking, running, and jumping. of. In order to achieve the amount of exercise for high school girls, when arranging fitness exercises, the main part of the movements can be arranged with more running and jumping movements, so that a set of exercises is arranged more reasonably and scientifically.

5. The artistry of choreographed movements

Aerobics have a strong artistic charm, so the movement style of the entire set of exercises, including the choice of music, must conform to the physical and mental characteristics of high school students and can be widely used for reference. The movements of gymnastics, hip-hop, taekwondo and other sports artistic events are designed to cultivate high school students' standardized and graceful postures and elegant temperaments. The combination and connection of movements should be natural and smooth, and clever design will produce novel visual effects. Therefore, the design of connecting movements should pay attention to the flow and coherence, so that the ending movement of the previous section will naturally transition to the beginning of the next section.