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What are the warm-up exercises for aerobics?

Competitive aerobics competitions include men's singles, women's singles, mixed pairs, trios (no gender limit), group aerobics, aerobic dance, aerobic step, cheerleading, etc. Below, the editor of SmartView will learn aerobics warm-up movements with everyone.

Aerobics warm-up movements 1. Close together

Five fingers straightened and close together. The thumb is slightly flexed, with the knuckle next to the index finger.

2. Split style

Stretch the five fingers forcefully and fully open them.

3. Ballet Hand Posture

Five fingers are slightly bent, the last three fingers are close together and slightly adducted, and the thumb is buckled inward.

4. Fist style

Make a fist with the thumb outside and the knuckles bent close to the index finger and middle finger.

5. Standing Palm Pose

Straighten your five fingers and raise your palms with force.

6. Spanish Dance Hand Pose

Use five fingers, bend the little finger, ring finger, and middle finger in sequence from the metacarpophalangeal joint, and buckle the thumb slightly inwards.

7. Fancy style

Based on the split style, the little finger is straightened and bent back to the palm to the maximum extent, and the ring finger will bend back with the little finger.

The benefits of aerobics improve health and beauty

Aerobics is an aerobic exercise, and its fitness effects have basically reached universal understanding. Some studies believe that aerobic exercise can best develop the human body's cardiopulmonary function, while aerobics not only has the effect of aerobic exercise, but also develops body flexibility and sensitivity. It can be said that aerobics is currently an ideal sport for developing overall physical fitness.

Shape the body and beautiful functions

The movement requirements and body posture requirements of aerobics exercises are basically consistent with the state requirements in our daily lives. Therefore, long-term aerobics exercises can improve unhealthy The body's physical condition forms a graceful posture, thereby showing a good temperament and cultivation in daily life, giving people a feeling of vitality, health and progress. Aerobics exercises can also create a toned body. Through aerobics exercises, especially strength exercises, bones can be made thicker and muscles can be enlarged, thereby making up for congenital body defects and making people more symmetrical and toned. Secondly, aerobics exercises can also eliminate excess fat in the body and on the body surface, maintain the balance of body absorption and consumption, reduce weight, and maintain a toned body shape.

Relieves mental stress and entertains physical and mental functions

Bodybuilding is a sport, famous for its graceful movements, coordination, comprehensive physical exercise, and strong rhythmic music accompaniment. A great way to relieve mental stress. In the relaxed and beautiful aerobics exercise, the practitioner's attention is diverted from troubles, forgetting frustration and depression, enjoying and enjoying the joy brought by aerobics, gaining inner peace, thereby relieving mental stress. Make people have stronger vitality and the best mentality. In addition, aerobics exercise enhances people's social interactions. At present, whether abroad or domestically, the way people participate in aerobics exercise is to go to the gym and practice collectively under the leadership and guidance of aerobics coaches. People who participate in aerobics exercise come from all walks of life. Therefore, this form expands people’s social interaction, frees them from the single environment of work and family, allows them to contact and get to know more people, broadens their horizons, and thus opens up another world for life, where everyone can dance together , exercise together, have fun and encourage each other, and some people become lifelong friends. Therefore, aerobics exercise can not only strengthen the body, but also have entertainment functions, which can provide people with a kind of spiritual enjoyment during exercise and satisfy people's psychological needs.

Medical and health care functions

Bodybuilding is an aerobic exercise, which is characterized by low intensity, high density, large or small amount of exercise, and easy control. Therefore, it is not only suitable for healthy people In addition to having good fitness effects, it is also an ideal means of medical care for some patients, disabled people and the elderly. For example, patients with lower limb paralysis can do ground aerobics and water aerobics to maintain the function of the upper body and promote the recovery of lower limb function. In short, as long as the range and amount of movement are controlled well, aerobics exercises can achieve the purpose of medical care on the basis of preventing injuries.

Things to note when learning aerobics for the first time: 1) If you dance aerobics at a too fast pace, 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 aimed at keeping fit and healthy. Moderately rhythmic aerobics can make people refreshed, happy, and make the brain more responsive. 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 shows 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, if the rhythm is too fast during aerobics, it is easy for the aerobics to be unable to keep up with the rhythm, so that they cannot complete the movements well. Furthermore, too fast a rhythm can easily over-strain the muscles of aerobics practitioners, causing fatigue, strains, sprains and other sports injuries, which are also more likely to occur.

2) Do not do aerobics for more than 1 hour: When doing aerobics, practitioners must control the speed, intensity, number of repetitions, number of groups, and interval time of the exercise according to their own physique and endurance. wait. 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/minute 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.

3) Keep a happy mood when doing aerobics: When doing aerobics, you should choose suitable 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 joint, focus on breathing, correct posture, and accurate movement essentials to ensure the quality and effect of the exercise. When you are thirsty, you can add an appropriate amount of water, using the principle of small amounts and often times. After the exercise, you need to do tidying up activities so that all parts of the body gradually transition into a quiet state. You should rest for at least 20 minutes before taking a bath and eating. Chronic patients should exercise under the guidance of a doctor.