Ask the gym the hottest fitness project is what, I'm afraid most people will answer: hip-hop. Why hip-hop than any other sport more cool? Fat people keep up with the rapid pace of?
Dance originated in the United States of New York, is a jazz dance evolved to 90's products, its action is composed of various walk, run, jump extremely changes, and head, neck, shoulder, upper limb, trunk and other joint flexor extensor, rotation, circling, shimmy, waviness twist, coherent combination, each has its specific fitness effects, not only pay attention to the upper and lower extremities, abdomen and back, head and trunk coordination, and pay attention to the composition of each link of each part of the independence movement ( for example: an upper arm action is completed from the finger, hand, forearm, upper arm and shoulder activities until the organic combination of ).
So dance has not only the general aerobic exercise improves cardiopulmonary function, reduce fat, increase muscle flexibility, enhanced ligament flexibility function, also has to coordinate all parts of the body muscle groups, beautiful body shape, improve the body coordination ability, cultivate aesthetic function.
Aerobic dance on the age requirement is not high
Hip-hop in two adjacent strong moves between the upbeat, also increase the action ( sometimes even increase two movements), which makes the hip-hop beats a lot faster than aerobics. See hip hop that strong sense of rhythm, many people feel that it is young people's movement, worried about their own school. In fact, hip-hop dance on age requirements are not strict, in the gym, both 8 years old baby, also have nearly retired old eldest sister, who are not in the action behind. Hip-hop obvious slimming effect of older age, body "fat" more attractive, often a class comes down, you side with Khan, said.
Aerobic dance weight principle
It belongs to the aerobic exercise. According to the American College of sports medicine, Sports Weekly 3-5 30-60 minutes, every movement, the effect of weight loss is more obvious
The data shows, in hip-hop training process, along with the extension of time, fat metabolism ratio also increases. Such as : in 40 minutes, 90 minutes, 180 minutes of continuous exercise, fat for energy, the total energy consumption of 27%, 37% and 50%, want to achieve better weight loss, it should be properly prolonged exercise time, and persevere.
Initial training hip-hop what to pay attention to
Preliminary study of hip-hop, must not be a sudden increase in the amount of exercise, want successive. Is usually the first to do warm-up activities, the various joints of the body, especially the ligament, knee, ankle to fully open activities, in order to avoid beats injury; then enter into a certain strength and duration of exercises, preferably not less than 30 minutes; finally, adopt various kinds of stretching exercises to relax your body. So three steps to obtain better effect of thin.
Because the people of every age, physical fitness and health status of different, so everybody exercise intensity vary. " Exercise" in general " maximal heart rate," said, you should be so calculation of dance most suitable heart rate:
If you are 25 years old, often take part in physical exercise, physical fitness, selection of hip-hop as thin movement project, then your maximum heart rate for 220-25 = 195, suitable for your exercise ( exercise heart rate ) should be (60--75% ) x 195 = 117--146 ( times / minute ).
