Aerobic pedal exercise is conducive to healthy weight loss
What is aerobic pedal exercise?
Step aerobics (Step Aerobics), originated in the United States in 1968, and quickly swept the world.
Pedal operation is a form of aerobics, which has gradually become a more fashionable fitness and weight loss exercise internationally.
The main reason is that the most basic movement principle of pedal exercise is to combine step exercises and aerobics steps in a fitness test into a combined action, and perform exercises on a specific pedal-“aerobic pedal exercise”.
Aerobics is a type of aerobic exercise. It is usually performed on a 4-10 inch pedal and on the ground.
Step exercise is a medium-intensity aerobic exercise that is very challenging and enjoyable.
The bodybuilder does not need to perform higher dance skills. During the exercise, the bodybuilder mainly exercises around and on the pedals. Therefore, aerobic pedal exercise is an effective fitness and weight loss exercise.
What is the safety factor?
Some bodybuilders may worry about whether having such a device under their feet during exercise will affect their physical safety.
In fact, there are coaches on the training field that will guide you to warm up before boarding. Every action in the exercise process will be gradually from slow to fast, from simple to complex, and from alternating to connecting.
Professionals think that the safety of pedal exercise is better.
Mainly because the pedal exercise only moves on the pedal constantly, the jumping action is relatively shortened, which makes the lower limb joints have obvious flexion, extension and cushioning, which can greatly reduce the impact force on the joints during exercise, and avoid the high impact jump.Sports injuries.
Choosing the height of the pedal The choice of the height of the pedal depends on: the exercise level of the bodybuilder, the current pedal technology and the flexion of the knee joint of the bodybuilder (generally 60% -90% is more effective). Generally, the height of the pedal is 6-8 inches is more appropriate.
Music selection for pedal exercise Generally, the speed of music selection for pedal exercise is slightly slower than that of general aerobic exercise, with strong drum displacement and clear DISCO music (music speed is generally 118-122 beats / minute).
When the music is fast during the practice, you should pay attention not to move too much and maintain the basic posture of the body.
The basic starting position of a few footwork steps: standing in the center in front of the pedals.
Action essentials: left foot on the board, right heel, left foot on the board, right heel, stand on the ground.
Note: The left foot basic step is the simplest and most basic step in the pedal.
V-Step start position: at the center in front of the pedal.
Simple explanation: similar to the basic steps, but with your feet separated on the board.
Action essentials: left foot on the board, located on the left of the center of the board, right foot on the board, located on the right of the center of the board, so that the two feet are V-shaped; both feet are restored in sequence.
Note: With the feet on the ground in an integrated posture, on the motherboard, the feet are separated with the shoulder width.
Upper board point, Uptapdowntap starting position: hands on hips, facing the pedals.
Action essentials: left foot on the board, right foot on the point board, right and left foot step on the board in sequence, left foot on the ground.
Note: You need to change your feet when going up and down.
Turnstep start position: in front of the board, facing to one side.
Simple explanation: At the beginning of the board, while turning, do the basic step deformation.
Action essentials: left foot on the board, right foot followed by the upper board, while turning to the left, left foot board, turn left slightly, right foot board to the ground, next to the left foot; right foot board, turn to the right and right at the same timeUnderfoot board, turn right slightly, left foot board to the ground and place next to right foot.
Note: The body is rotated by the foot in the direction of the motherboard to avoid sprained foot.
Z-step start position: stand in the center in front of the board.
A simple explanation: the transformation step of the basic step shaped like the letter Z.
Action essentials: the left foot is placed on the left side of the pedal, the right foot is placed on the left side of the pedal (both feet are on the left side of the pedal at the same time), the right foot is placed on the right side of the pedal, and the left heel is placed next to the right foot (Both feet are on the right side of the pedal at the same time, the left foot is slanted down to the ground, the right foot is next to the left foot (at this time both feet are on the left ground in front of the board), and the right foot is over the right ground in front of the board.Up, keep your left foot close to your right foot (both feet are on the ground on the right front of the board).
Tips (1) Wear aerobics when you exercise.
(2) Please pay attention to your wrist, ankle and knee joints before class.
(3) The pedal placement should be correct and stable. Beginners should actively consult the coach.
(4) To ensure safety, beginners choose a junior course.