Pedal exercise, as the name implies, is the aerobics on the pedal. What is the role of pedal exercise? What should pedal exercise pay attention to? Xiaobian also wants to know, so let's learn pedal exercise together!
The sport has been popular in the United States for 10 years and is still popular today. With the help of a high adjustable pedal, through a variety of step on and off with a twist and jump action, to achieve cardiopulmonary function exercise, because of its dynamic, passionate characteristics and good shaping effect on women's legs and buttocks, pedal exercise has been in the gym for a long time, is regarded as one of the classic fitness methods, is an increasingly fashionable weight loss method.
The pedals for practicing pedal exercises are generally 100 cm long, 35 cm wide and 8 cm high. The height of the pedal can also be adjusted according to the level of movement, pedal technology, and the bending degree of the knee joint. The most basic action of pedal exercise is to go up and down the board, at least three times a week, three months as a cycle.
effect
Pedal operation for aerobic aerobics, in the state of adequate oxygen supply for a long time, low intensity exercise. The height of the pedal and the intensity of this kind of exercise will consume more energy to complete the same action than on the flat ground. It will make your legs firm, and the muscle lines will be more slender, which can effectively solve the problem of hip sagging. In addition, the stretching and stretching in the pedal exercise will make your movements more flexible and light. At the same time, it can improve people's cardiopulmonary function.
Suitable population
Pedal exercise is suitable for all people to exercise, especially women who have been sitting in the office for a long time and lack of leg exercise, as well as those who want their legs to become strong and healthy, and change the sagging buttocks. This project is not suitable for patients with heart disease, leg injuries (especially knee, ankle, thigh ligament injuries), weak body (such as the latter, the recovered).
Exercise preparation
1. Stop eating one hour before exercise (if necessary, eat a small amount of easily digestible fruits and vegetables, liquid food).
2. Wear relaxed, breathable sportswear.
3. Full warm-up exercise. As the main action of double pedals is up and down board, turning board, springboard, etc., it is necessary to warm up the thighs and ankles and fully extend them.
4. A certain amount of drinking water (preferably plain water). Half an hour before exercise, you can drink 200-500ml drinking water. Because double pedals belong to the practice of large amount of exercise, it is bound to cause a lot of sweating. The athlete must supplement water in time to ensure that the human body has enough water.
matters needing attention
1. Pay attention to the movement of the center of gravity when going up and down the board.
2. During the movement, it is recommended to drink a small amount of drinking water every 15 minutes. Principle: a small number of times
3. After the exercise to do a full stretch, especially leg and hip extension.
Intimacy tips
1. To wear elastic clothes, the composition of cotton, Lycra is appropriate. Of course, you should also wear sports shoes, air cushion is better, which can play a buffer role. Some people jump step barefoot, which is easy to hurt the ankle.
2. It should be done at least three times a week, three months as a cycle (a class can consume 1000-1500 kcal).
3. In case of uncoordinated movements caused by leg fatigue, obvious pain or dizziness, and tachycardia in any part of the body, the exercise should be stopped immediately and a reasonable rest should be taken.
4. Many women are worried that practicing pedal exercise will make their legs thicker. In fact, this worry is unnecessary. According to experts, pedal exercise is a long-time, low-intensity exercise under the condition of sufficient oxygen supply, which will not make muscles developed.
What is the role of pedal exercise? What should we pay attention to? Sihai US body editor answers for you one by one, hoping to help!