Pedal exercises let you step out your sexy butts and safety manual

Pedal exercise is to dance rhythmically with dynamic music (about 120 beats per minute) on the pedal. It has all the characteristics of aerobics. At the same time, because most of the movements are completed on the pedal, it can more effectively enhance cardiopulmonary function and coordination.

　　Pedal exercise is a movement mainly aimed at the lower limbs and hips, which has also caused some MMs to worry about the thighs becoming thicker after practicing. In fact, it is not the case. According to professional coaches, pedal exercise is just a medium- and low-intensity exercise and will not make the muscles too much. Developed. On the other hand, the pedal has a certain height. If you want to complete the same movement, it will consume more energy than on the flat ground. With dietary attention, not only will it not be developed, but also lose fat.

　　　Pace pedal is the most basic movement of pedal exercises. It is up and down, and combined with some hand movements. With the dynamic music, your balance and flexibility will be better.

　　On-board moves

　　singleknee (lift the leg once): raise one leg, and then click the ground. The touch time should be short.

singleside (side kick once): stretch your hips sideways, and try to straighten your legs when kicking.

singlecurl (bend back once): lean slightly forward on the upper body, bend back with one leg, and try to move the heels toward the buttocks.

singlekick (once kick) For a single leg front kick, the leg should be straightened.

　　Each set of movements can be performed in multiple combinations and practice repeatedly (generally, one set of movements is repeated 3 times).

Persevere, lift your buttocks and strengthen your legs, and be beautiful and visible!

　　Safety Manual

　●When stepping on the pedal, you should pay attention to balance and step on the center of the board to prevent the center of gravity from shifting.

●Do not lift your heel off the pedal, as "hanging" can easily sprain your 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 buffered.

●Keep abdomen-closing posture so that the muscles are active.

●Keep breathing evenly.