Aerobic pedal drills, you ready?

Aerobic pedal drills (Step Aerobics) originating from the United States, 1968, was quickly swept the world.

Pedals drills is aerobic exercise, it is a free to adjust the height of pedal movement, on a very challenging and enjoyable. Is an effective fitness weight loss exercise.

Aerobic pedal training body coordination

Aerobic pedal key to fitness and aerobic courses use of equipment, professional aerobic courses, will be an aerobics instructor design with an entire set of actions, plus the people together, feeling to have fun, if you own a home do the action, you may feel more boring, then you can do with the rhythm of music, or watching TV while doing, increase the sense of rhythm and fun.

Experts recommend that beginners do aerobic pedal movement, the first best suited to each action under 8 ~ 10, each doing 1 ~ 2 group actions, wait until the action is skilled, each action and then increased to 12 ~ 15, each time 3 ~ 5 groups.

This continuous movement weekly 3 ~ 5 times, 2 ~ 3 weeks later, they will obviously feel lower body and especially the waist hip lines become more solid, use pedals do press-ups action, would make more firm and chest muscles.

Select the pedal height

Pedal height choice depends on your current level, as well as you pedal technique of bending the knee (normally take up to 60% ~ 90% more efficient), typically pedal height in 15-20 cm is appropriate.

Music choice pedals drills

Pedals drills music choice faster than General music with yangcao slightly slower speed, the drums more strong, clear DISCO music (music speed generally 118 ~ 122 beats/minute).

Exercise process faster music, be aware that the action should not be too large, keep your body's basic attitude.

Alternative tool that balance stability

Selection of the pedal, suggested the beginner beginning just pedal without tripod, because the pedals in a tripod, the height will be high, the relative intensity of exercise will also be enhanced, that is doing the same action, it would be more difficult.

Wait until a skilled, then slowly with 1, 2, a tripod, so as to increase the intensity of the exercise. Usually in the fitness centre will provide aerobic pedal that comes with the average person if his own home, you want to buy aerobic pedal in addition to consult professional advice, if you do not want the money to buy equipment, you can also use some of the items alternate, usually a height of about 30 cm of the platform, but pay attention to the balance and stability. Step on up and not be shaking.

Safety factor

Aerobic pedal is knee impulse larger campaign, so be sure to do a warm up, fully active body joints, especially knees and ankle.

If there is joint or spinal problems, it is recommended that you first consult a doctor to determine the joint or knee does not cause pressure.

If you just use the aerobic pedal to do some simple plastic movement, we must pay special attention to control of their own strength, don't force yourself to do a few at a time or several groups of actions that can be segmented, or do, take a break before continuing.

Especially not to race the way to do it, it does not consciously in more than their physical load, cannot but cause physical injury.

(Practice editing: Mr. Zhang yuanhang)

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