★ Main body-building effects of aerobics
1. Regular aerobics exercises are beneficial to the development of the symmetry and harmony of muscles, bones, and joints, and are conducive to the formation of correct postures and bodybuilding shapes.
2. Through aerobic exercise in long-term aerobics, it improves the functions of the internal organs of the human body and promotes its metabolism, thereby enhancing physical fitness.
3. Aerobics plays a very obvious role in psychology. Fitness is performed under the accompaniment of music, which enables the practitioner to feel a pleasant taste, thereby mobilizing the person's spiritual strength and physical strength, cultivating and helping people to enter an optimal psychological state, and generating aspirations. And the pursuit of beauty's psychological trend.
4. Aerobics have greater exchange value. Men, women, children, and young people go out of their homes to perform communion together and communicate emotions between people. They can develop more pleasant and natural social relationships.
★ Matters needing attention when practicing aerobics
1. Before the exercise, prepare the joints, ligaments, and muscles of the various departments of the body to make it fit for exercise. At the end of the exercise, organize the activities so that the various parts of the body gradually turn into a quiet state, and then take a rest for at least 20 minutes before taking a bath and eating.
2. Practitioners should control and arrange the speed, strength, number of repetitions, number of groups, and gap time for fitness exercises based on their physical fitness and ability to withstand activities. After each exercise, the beginner should sweat a little, have a slight sense of fatigue, and have a heart rate of around 130 beats per minute. The total exercise time should not exceed 1 hour. With a certain fitness base, the fitness time can be appropriately extended, and the perspiration and fatigue are increased, and the heart rate can be as high as 140 beats/min. With the improvement of fitness level, the increase of physical fitness, exercise intensity and total amount of exercise can be appropriately increased, fitness is full of emotions, fatigue can be satisfied, and heart rate is no more than 150 beats/min.
3. If you arrange for fitness in the morning and evening, exercise should not be too large, so as not to affect learning, work, and normal sleep.
4. Fitness venues choose fresh, quiet outdoor locations. Fitness can also be done at home.
5. According to the individual's specific conditions, determine the purpose of fitness and choose targeted exercises.
6. In the exercise, you will have a good mood, mental focus, correct posture, and accurate movements to ensure the quality of your practice and your fitness.
7. Chronic patients should exercise under the guidance of a doctor.
8. Make regular physical measurements to check for periodic fitness effects and adjust inappropriate fitness plans.
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Skipping rope is divided into two types of single skipping rope and multiple people skipping ropes, which are usually performed outdoors.
★ Sports Features
(1) The action is single and has some fun.
(2) The amount of exercise can be controlled by itself, and the movement speed and interval of movement can be adjusted in time according to physical conditions.
(3) The requirements for the site conditions are low, and the exercise equipment is simple. You can use the small spaces in the front room, back room of the house to exercise, and you can exercise all year round.
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★ physiological role
(1) It can slowly improve heart and lung function, improve blood circulation and blood vessel elasticity, regulate blood lipids and lower blood pressure.
(2) Develop explosiveness and endurance of lower extremity muscles and enhance the stability of hip joints, knee joints, ankle joints, and toe joints.
(3) promote blood circulation of lower extremity bones, increase calcium calm, strong bone tissue, prevention and treatment of osteoporosis.
(4) Exercise coordination and flexibility, and promote the central nervous system's ability to control limb movement.
★Precautions
(1) Rope skipping is easy to learn, but you must skillfully master the skills before you can perform fast movements. If the skills are unskilled, the joints that are shifted due to shifting of the center of gravity and body instability are likely to occur during exercise.
(2) The rope skipping action is the vertical movement of the human body up and down, and it has a greater impact on the viscera, especially the hanging organs such as heart, lung, stomach, liver, spleen, and pancreas. If the continuous exercise is too long, it is easy to make the suspension. The ligaments of the viscera undergo fatigue and relaxation, causing the visceral sagging and causing various diseases. Due to degenerative tissue changes in the elderly, these ligaments have slackened and the internal organs have different degrees of sagging. If this exercise is performed, it will increase the sagging of the internal organs, which is extremely detrimental to the body.
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★ suitable crowd
Appropriate for all people, but frail elderly people and those suffering from diseases of the spine, hips, knees, and joints cannot participate.
Ningbo Yinzhou Hengxi Winbate Household Product Manufacturer , https://www.winbate.com