Common sense: Dance with the pedal

Hey, this is not an elevator! A small pedal can still let you step out of casual beats while "dance" up and down, and enjoy the refreshing feeling! What are the benefits of practicing pedal exercises? Look at the tall and tall Coach Lu (Sunshine) and you will know the answer! Come on, hurry up and "dance" with her!

Looking and walking

　■The pedal can first study this wonderful board: it is generally 100 cm long, 35 cm wide, and 10 cm high. Of course, it can also adjust the height. The higher the height, the greater the intensity of the practice. Accompanied by dynamic music (1 minute 120 Shoot left and right), dance up and down rhythmically on the plastic board, and your coordination will naturally go up to a step!

　　■The most basic movements of step pedal exercises are the upper and lower plates. One is called "basic step", which is facing the upper and lower plates on the plate. Another is "side point step", which is the right rotation 45 degrees up and down plates.

On the board moves

　　The first group

　● Single Knee (lift the leg once): raise one leg, then click the ground, and touch the ground time should be short; ● Single Side (side kick once): stretch the hip side, and the leg of the side kick should be straightened; ● Single Curl (behind bend once): lean forward slightly, bend one leg backward, and try to move the heels to the hips as close as possible; ● Single Kick (Pick up front once): kick one leg in front, the legs should be straightened.

　　Second group

　　● Three Knee (lift the leg three times): refer to Single Knee, you can cross points; ● Three Curl (bend back three times): refer to Single Side;

　　● V - step (V step): The two legs are separated after the upper plate, forming a V-shaped character with the station position behind the lower plate; ● J umping (jumping with legs): jumping under the plate is a bit like a jumping movement in broadcast exercises.

　　Each set of movements can be performed in multiple combinations, such as pressing A ＋ B → C ＋ D → A ＋ B ＋ C ＋ D ＋ A ＋ B ＋ C ＋ D ＋ Practice repeatedly in the order, using basic steps in the middle.

Safety Manual

　　●The pedal should be flat and step on the center of the board to prevent the pedal from being unstable.●Do not lift the heels off the pedal, as "hanging" is easy to sprain the Achilles tendon.●When lowering the board, the toes should first touch the ground and then the heels should fall to the ground, so that the body can be cushioned.●Do not be too "stiff" in the knees, but maintain elasticity, which is also to provide cushioning to prevent back sprains.●When doing tilting movements, do not tilt the waist, and the ankle should be tilted.●Keep the abdominal slant shape so that the muscles are in a normal active state.●Keep breathing evenly and do not hold your breath.