Step Aerobics take the health and beauty

Nowadays, in the gym, the most popular women's fitness fashion comes as a Step Aerobics. Step Aerobics is a moderate-intensity exercise, the level of the practitioners of dance without too many demands, suitable for people more widely, is a very suitable for modern women to improve the body of the sport. Step Aerobics, that on the pedal with the dynamic music (120 beat per minute or so) up and down rhythmically dancing, the aerobics movement and pace. It has all the characteristics of aerobics, the same time, most of the action is on the pedal, and therefore more effective in enhancing cardiovascular fitness and coordination. Because the site is mainly for the lower limbs and buttocks, with a significant energy fat loss (a class can consume energy from 1000 to 1500 kcal), hip legs, to improve the effectiveness of female muscles. Step Aerobics general practice pedal length of 100 cm, width 35 cm, height 8 cm. Of course, the pedal movement based on the level of height, pedal technique, to adjust the bending of the knee. Step Aerobics is the most basic action on the plate, the plate, at least 3 times a week exercise, three months for a cycle. Many women worry that exercise training is easy to pedal legs thicker, in fact, this fear is not necessary. According to experts, the pedal operation is a form of aerobics, in the state of adequate oxygen supply for the long, low intensity exercise, will not muscular. On the other hand, the pedal has a certain height, to accomplish the same action on the ground than in the energy to be more appropriate in the case of diet, fat loss effect will be more apparent. Training exercise tips (1) flexibility to wear good clothes, composition of cotton, Lycra is appropriate. Should wear sports shoes, air cushion the better, so you can play a buffer role. Some people dance barefoot pedal operation, it is easy to damage the ankle. (2) the beginning of each lesson in addition to a 10-minute warm-up and the last 10 minutes of relaxation, both have done the main part of Step Aerobics, Step Aerobics, and can also be relatively mild "fitness ball" sports combined, so that movement complement each other, increase freshness. (3) If there training exercise when the leg fatigue caused by lack of coordination, any part of the body have significant pain or dizziness, rapid heartbeat, etc., should immediately stop exercising reasonable rest.

Pedal fuck most classic beauty great consistence

Pedal fuck, just as its name implies is pedal of aerobics. This movement in America has swept 10 years, still much beloved. With a height adjustable pedal through various on then tread down with the swivel and jumping movement, achieve cardiorespiratory function exercise.

Because of its move feeling, the passion, the characteristics and the feminine leg, hip to the good plastic body function, pedal fuck in gym persists, was considered one of the classic fitness methods, but also an increasingly fashionable method reducing weight.

Lian pedal fuck pedal generally long 100 cm wide, 35 centimetres high 8 centimeters. Pedal height also may according to sports level, pedals technology, knee bends degree and adjustment. The most basic action pedal fuck is the upper plate, plates, doing at least three times a week for 3 months fuck, a cycle.

efficacy

Pedal operation for aerobic, in sufficient oxygen under the condition of long, low intensity exercise. With the height of pedal add this exercise intensity, achieving the same action than on the flat land more energy, will give your legs toughen up, muscular line more slender, effectively solve the problem of coxal prolapse, coupled with the openness and pedal fuck action extend, make your movements more agile and more lightsome. At the same time, still can increase the person's heart lungs function.

Appropriate crowd

Pedal fuck suits all people to exercise, especially for a long time in office, leg ministry is lack of exercise of female, and hope his legs become strong and healthy, change of coxal prolapse. This project is not suitable for patients with heart disease, leg have injured (especially knee, ankle ligament, thighs are injured), weak (such as those in the latter, recover) practice.

Sports preparation

1, sports 1 hour before stop eating (if needed, eating a few digestible produces, liquid food).

2, dress, relaxed, permeability of sports rainments.

3, sufficient warm-up exercise. Due to the double footplate main movements are, plates, turn to the board, the springboard, etc, so want to focus on thighs, ankle, and be fully warm-up stretch.

4, a certain amount of drinking water (best is boiled water). Sports half an hour before, can drink 200-500ml drinking water. For double footplate belong to plenty of exercise, will inevitably cause profusely, activists must keep hydrated, with sponsorial body have enough moisture.

note

1, the plates, notice the barycenter moving.

2 and action process, suggest every 15 minutes to drink a few drinking water. Principle: a few times

3, after exercise should be prepared to fully extend, especially on the legs and coxal extend.

Close hint

1, want to wear good clothes, elastic ingredients to cotton, lai advisable. Of course you also should wear sports shoes, air cushion type of better, so can rise to buffer action. Some people barefoot, so easily jump presented.the damaged ankle.

2, 3 times a week at least should do, three months for a cycle (a lesson can consume 1000-1500 kilocalorie).

3, lian fuck when arise if the result of the legs fatigue action is not harmonious, any part of the form has obvious pain or dizziness, heartbeat too fast, etc., shall be immediately stop exercising, reasonable rest.

4, many women worry about practice pedal leg coarsens executer easily, actually, this kind of worry wasn't necessary. According to expert introduction, pedal fuck is in oxygen supply sufficient condition of long, low intensity exercise won't make muscles.