Choose the right clothes
It is very important to do aerobics, and the venue for aerobics should avoid being too hard and uneven. Wear appropriate clothes and shoes when doing aerobic exercise. Among them, don't wear hard shoes or thin shoes when dancing ballet. The best shoes are those with good elasticity, good air permeability, light weight and suitable size.
Clothing can choose clothes that absorb sweat, have good breathability and have enough elasticity to complete various actions. T-shirts, vests, short sleeves, stretch shorts and trousers are all good choices. Socks should also be breathable cotton socks. Don't choose nylon stockings, nylon stockings feels smooth and doesn't actually absorb sweat.
Improper exercise can easily cause knee injuries.
In the process of aerobics, the number of repetitions of a single movement should not be too much, so as not to have too many joints. At the same time, it is necessary to master the control of muscles well and try not to do rigid stretching actions such as buckling or overstretching. Too straight and overstretched can easily damage joints.
In addition, when you are overweight or lack of muscle strength, it is easy to cause too strong impact on your joints during aerobic exercise, thus causing sports injuries to your knees. In addition, insufficient relaxation, insufficient or incomplete warm-up before aerobic exercise, incorrect grasp of fitness essentials, hunching over during aerobic exercise and other basic movements will all cause knee joint injuries. If you feel unwell, you should stop exercising and consult a professional coach.
How to grasp moderation
So how many times a week is it appropriate to do aerobics? Generally, it is more appropriate to do aerobic exercise two or three times a week, which is a relatively safe exercise frequency, and the time of each exercise should be controlled within 1 to 2 hours. If the purpose is to lose weight and fat, five times a week can have a more obvious effect.
The change of exercise mode is not achieved overnight, and the body needs an adaptation process. The most important thing is persistence, and the most taboo is impatience or. Jumpers should pay attention to the signals sent by their bodies and appropriately increase the number and time of practice according to their own specific conditions, instead of overtraining.
So how do you know if you are moderate in the training process? The most scientific method is based on the heartbeat intensity. Exercise intensity should be between% and 90% of the maximum heart rate.
Another trick is to evaluate the appropriateness of exercise according to whether you can speak freely during exercise. If it is difficult to speak during exercise, it means that the intensity is a bit high and needs to be adjusted. If breathing is difficult, it means that the exercise intensity is too high, and it needs to be adjusted immediately to reduce the exercise intensity.
Warm-up and relaxation are important contents of aerobics.
Attention should be paid to warm-up exercise before jumping practice and relaxation exercise after jumping practice, which is an important content of an aerobics class.
Warm-up exercise can speed up blood circulation and heart rate, and promote the body to enter the state of exercise from the usual posture. If the human body suddenly enters a state of exercise without preparation, it will inevitably cause adverse reactions and even strain.
It is also wrong to take a hot bath after exercise and leave in a hurry without paying attention to relaxation. Suddenly stop exercising, because the blood is still accumulated in the muscle, and it does not flow back to the heart, so it is easy to faint. Full relaxation can not only promote blood to return to the heart and restore the normal working state of the heart, but also avoid muscle soreness, stretch muscles and make the body recover quickly.
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