Origins, benefits and characteristics of pedal exercise

The origin, benefits and characteristics of pedal exercise

The origin of pedal

Step Aerobics (Step Aerobics), originated in the United States in 1968, and soon became the world-wide. Pedal operation is a form of aerobics and is increasingly becoming a fashionable fitness and weight loss exercise internationally. The reason is mainly because the most fundamental exercise principle of pedal exercise, which is to turn the step exercises in physical fitness tests into a combination of movements, and practice on specific pedals - "Aerobic pedal exercises".

Pedal benefits

*Comprehensive improvement of exercise level

* Improve coordination ability

* Burn calories

*Shaping the perfect body

*Make the core more tight pedal exercise training

*Mount-body exercises to enhance cardiovascular and cardiopulmonary functions

*Enhance bone density and make bone healthy

(I) Consume a lot of energy and enhance cardiopulmonary functions:

Since you need to overcome the action of gravity, complete the same movements, aerobic exercises. Aerobic exercises. Precautions: 1. Step by step. At the beginning, you should take steps to allow the body and lower limbs to adapt to it. Do not do it for too long at the beginning, and it is appropriate to 10 minutes. 2. After aerobic exercises, change sweaty clothes in time to avoid catching a cold, especially in an air-conditioned room, exercise more exercises than on the flat ground. At the same time, a reasonable increase in exercise load will also be conducive to the improvement of cardiopulmonary functions.

(2) Shaping effect on legs and buttocks:

In completing all the upper and lower pedal movements, the main muscles that are used are the thigh and buttocks. The resistance they have to overcome is gravity, and this resistance is much smaller than the maximum force. Therefore, the pedal is a long-term small-weight resistance muscle exercise, which can consume excess fat in the legs and buttocks, and achieve the function of highlighting the muscle lines without increasing the muscle circumference. It is very good for shaping a toned leg and buttocks. Help.

(3) Cultivate a good sense of orientation:

Since the pedal is a three-dimensional object with height, length and width, when practicing with it, you cannot do whatever you want as you want on the flat ground. For example, if you are too close to the board or not lift your legs enough, you can easily kick the pedal over; if you are too far away from the board and cannot step on the board; if you step too big or step on the edge of the pedal, you can easily fall. This requires us to have a good sense of position, including the feeling of our own position and pedal position.

Pedal characteristics

(I) Controllability of exercise load

Aerobic fitness requires that exercise intensity always be maintained at medium and low levels, while pedal exercise can adjust the exercise intensity by adjusting the height of the pad under the pedal. If the same action is completed, if the pedal height is high, the exercise intensity will be high and the energy consumption will be large. Otherwise, it will be small. In this way, fitness practitioners can choose pedals of different heights according to their own conditions and exercise purposes.

There are three ways to increase exercise intensity:

·Increase the height of the pedal.

·Increase the amplitude of the arm

·The coordination exercises of hands and feet

(II) Good safety

Pedal exercises can protect joints and ligaments by increasing the height of the center of gravity, exerting force on the legs and hips, and controlling the muscles, so as to reduce damage during exercise. There are also significant reductions in running and jumping exercises with greater impact on the joints, providing safety guarantees for exercisers.

(III) There are many changes in movements and strong entertainment

Due to the use of the pedal, the content of the movement has been greatly increased, such as the original simple pedal and point can be turned into upper and lower plates; we can make full use of the board surface and four corners of the pedal to complete the connection movement on the board and under the board or simple movement on the board; we can also put the board as needed Place it in different positions, such as horizontal boards and vertical boards: we can even use two boards to practice at the same time when conditions permit. In this way, it provides a three-dimensional and all-round moving space for the pedal, making it diverse and more interesting.