What is aerobics, aerobics classification and characteristics?

Aerobics Introduction

Aerobics is a popular, highly popular, group exercise, dance, music, fitness, entertainment in one of the sports.

Aerobics is a kind of aerobic exercise, characterized by a certain duration, low to medium degree of whole-body exercise, the main exercise practitioners of cardiorespiratory function, is the basis of aerobic endurance qualities. ? Jump aerobics has many benefits, not only can help us effectively strengthen the body, but also has the effect of weight loss, this method of exercise and weight loss set of bodybuilding and fitness in one, especially suitable for women, by the majority of female compatriots favorite.

Aerobics competition programs include men's single, women's single. Mixed double, triple (male three; female three; mixed three), mixed six (male three, female three) cheerleading. The competition is divided into two categories according to the nature of the championships and championships.

Categorization of aerobics

Aerobics can be divided into three categories: competitive aerobics and fitness aerobics, performance aerobics. Competitive aerobics is prepared, trained and competed according to the requirements of the rules of competitive aerobics. Fitness aerobics is popular and has no uniform requirements.

Characteristics of aerobics

1, fitness

2, no age level

3, rich and novel

4, good for physical and mental health

5, the coordination and versatility of movement

6, a wide range of mass

7, distinctive sense of rhythm and rhythm

8, a set of Bodybuilding and fitness in one

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Precautions

One: the normality of the movement

The normality of the movement is based on the standardization of the movement, so the position and direction of the limbs and the routes of the movement must be accurate during practice. Pay attention to the speed of movement, muscle strength and amplitude of movement, is the muscle fully elongated and contraction so as to achieve the overall effect of the movement.

Two: flexibility of movement

Flexible movement is one of the characteristics of aerobics, flexibility of movement involves many parts of the body, so when practicing, we should pay attention to the contraction and relaxation of the muscles to be controlled, is the movement of elasticity, rhythm and uniformity, to avoid excessive rigidity of the movement and joints of the overextension.

Three: the rhythm of the action

Mastering the rhythm of the action is very important to aerobics practice. Practitioners must have a certain degree of muscle control, music rhythm and the ability to complete the movement if they want to perform better movements. Therefore, when practicing, we should pay attention to the development and training of students' rhythmic sense of movement, so that students can slowly master the rhythmic sense of movement on the basis of understanding the rhythm of music.

Four: In the major fitness places, aerobics program is very popular. Senior fitness instructor to remind you, in aerobics exercise, pay attention to the following matters in order to receive a good fitness effect.

Preparatory activities, hundred thumbs medicine

Sufficient preparatory activities can make the joints, ligaments, muscle temperature, increase body flexibility, improve the degree of excitement of the nervous system and the level of cardiovascular activity, so as to prevent the occurrence of sports injuries.

Reasonable arrangement of exercise program

Exercisers should arrange the time, intensity, number of exercise groups, etc. of aerobics exercise according to their own physique. People with chronic diseases should exercise under the guidance of a doctor, patients with cardiovascular disease should reduce strenuous exercise, avoid rapid rotation of the head and sudden movements, it is best to stop aerobics exercise when suffering from a severe cold.

Timely replenishment of water

In the process of exercise should pay attention to timely replenishment of water, in order to ensure the health of the body and the needs of the normal organism. The best way to replenish water is to drink a small amount of water and keep the water balance in the body at all times.

Exercise two hours after eating

Generally two hours interval after eating before aerobics exercise. Because the stomach is full of food after eating, immediate exercise will affect digestion, easy to abdominal pain, nausea and other symptoms. And before exercise should eat some easily digestible food, after exercise should rest 30 minutes before eating.

Exercise on an empty stomach is not desirable

If you exercise on an empty stomach for a long period of time, it will lead to a drastic weight loss, damage to the function of the organs, produce diseases and affect your health.

The choice of clothing during exercise

It is best to choose elastic, cotton, soft, comfortable clothing. After each exercise, you should wash your clothes in time to keep them dry. Shoes should not only be the right size, but also be padded and have a certain degree of elasticity and flexibility. Never wear high heels and thick-soled shoes.

Many MM who want to lose weight are considering what kind of exercise to lose weight is suitable for them at the beginning. And aerobics is one of the popular weight loss sports. How to choose aerobics to lose weight? What details should be paid attention to when jumping gymnastics fit? Yali weight loss network editorial share aerobics essential weight loss common sense, so you can easily understand aerobics, jump out of the perfect curve!

Five:

1, the control of time

It is not the longer the effect of jumping the better. Especially just started to enter the jump aerobics friends, should be based on their actual physical condition to choose the right time. Generally the best time to jump aerobics is in the afternoon. In this hot day, the afternoon sunshine retreat time, the individual's mental vitality began to get up, jump aerobics is most likely to achieve the effect of weight loss and slimming.

2, choose the way that suits you

Some aerobics exercise is very large, which is more suitable for long-term exercise, the pursuit of different goals, jumping aerobics types of choices should also be different. For example, yoga is also divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; there are also women's aerobics and men's aerobics; according to the way of practice, it is divided into unarmed aerobics and aerobics with light equipment or specialized equipment, such as aerobics ball gymnastics; according to the local training, there are also divided into neck aerobics, abdominal aerobics, leg aerobics and so on; the choice of these aerobics should be based on the situation of each person's individual The purpose of the exercise to choose.

3, clothing

Wearing lightweight, pay attention to the protection of clothing. Jump aerobics should choose elastic sportswear, to action is not bound for good. Cotton clothing sweat absorption is strong, suitable for sports when wearing. Some people for weight loss, like to wear plastic leotard exercise, in fact, this is very limited help for weight loss. Plastic tights can make people sweat a lot when exercising, but the weight thus reduced is easy to rebound. So, wearing the right clothes to dance aerobics is quite important.