Pedal exercises, as the name suggests, are aerobics on the pedals. This kind of sport has been popular in the United States for 10 years and is still very popular. With a height-adjustable pedal, you can achieve cardio-pulmonary exercise through various steps of turning and jumping. Because of its dynamic and passionate characteristics, and the good shaping effect on the female legs and hips, the pedal Exercise in the gym for a long time, is regarded as one of the classic fitness methods, is an increasingly fashionable way to lose weight.
The pedals for practicing pedal exercise 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, the pedal technique, and the curvature of the knee joint. The most basic action of the pedal exercise is the upper plate and the lower plate. It is performed at least 3 times a week, and 3 months is a cycle.
efficacy
The pedal operation is aerobic aerobics, and long-term, low-intensity exercises are performed in a state where oxygen supply is sufficient. The height of the pedals plus the intensity of this exercise, the same action is more energy than on the ground, will make your legs firm, the muscles are more slender, effectively solve the problem of hips sagging, plus pedal exercise Stretching and stretching in the middle makes your movements more flexible and lighter. At the same time, it can improve people's heart and lung function.
people suitble
Pedal exercises are suitable for all people, especially those who sit in the office for a long time, lack of exercise in their legs, and those who want their legs to become strong and healthy and change their hips. This program is not suitable for patients with heart disease, those with injuries to the legs (especially those with knees, ankles, and thighs), and those with weak bodies (such as the latter, those who are cured).
Exercise preparation
1. Stop eating 1 hour before exercise (if necessary, eat a small amount of easily digestible fruits and vegetables, liquid food).
2, wearing a relaxed, breathable sportswear.
3, full warm-up exercise. Since the main actions of the double pedal are the upper and lower plates, the rotating plate, the springboard, etc., it is necessary to focus on the warming of the thighs and ankles, and to fully extend.
4, a certain amount of drinking water (preferably boiled water). Half an hour before exercise, you can drink 200-500ml of drinking water. Because the double pedal is a large amount of exercise, it will inevitably cause a lot of sweating, and the athlete must replenish the water in time to ensure that the human body has enough water.
Precautions
1. When moving up and down the board, pay attention to the movement of the center of gravity.
2. During the operation, it is recommended to drink a small amount of drinking water every 15 minutes. Principle: a small number of times
3. Stretch well after exercise, especially the stretching of the legs and hips.
Tips
1, to wear elastic clothes, the ingredients are cotton, Lycra is appropriate. Of course, you should also wear sneakers, and the air cushion type is better, which can play a buffering role. Some people jump barefoot, so it is easy to damage the ankle.
2, at least 3 times a week, 3 months for a cycle (a class can consume 1000-1500 kcal).
3. If there is uncoordinated movement caused by leg fatigue during practice, any part of the body has obvious pain or dizziness, fast heartbeat, etc., should stop exercising immediately and rest reasonably.
4, many women are worried that practicing pedal exercise will make the legs thicker. In fact, this kind of worry is not necessary. According to experts, the pedal exercise is a long-term, low-intensity exercise carried out in a state of sufficient oxygen supply, and does not make muscles develop.
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