How to do square dance full body exercise

Now everyone must be familiar with square dancing. Sometimes when you walk in some squares after get off work in the evening, you will see a group of people dancing happily. This kind of square dance is more suitable for many people to dance. For everyone, square dance can be a good exercise for the body. At the same time, it can also help the elderly find fun and relieve loneliness. Let’s learn how to do full-body square dance exercise.

Aerobics is a sport that uses a lot of lower limb running, jumping, shoulder breaks and other movements with a large range of joint motion, to the accompaniment of rhythmic music. As an emerging sport, aerobics has only been around for more than 20 years. Currently, there are many forms and schools of practice. Aerobics is a sport that requires an athlete to demonstrate flexibility, strength, physical fitness, and expressiveness.

Through the perfect completion of difficult movements, the athlete demonstrates the ability to perform complex and high-intensity movements continuously. The routine must demonstrate creativity through the perfect integration of all movements, music and performance. The characteristics of the exercise are that it is whole-body exercise of medium to low intensity that lasts for a certain period of time. It mainly exercises the cardiopulmonary function of the practitioner and is the basis of aerobic endurance.

Aerobics is created according to the needs of the exercisers. The movements are simple and easy to learn, with a slow rhythm and varying durations. It is suitable for exercise for different age groups to achieve the purpose of fitness. The new form of fitness has enriched the content of aerobics, made it suitable for a wider range of people, and provided better fitness effects while reducing the possibility of injury. It is in this environment that aerobics has developed rapidly, showing a more diversified and scientific development trend.

How to dance square dance well?

1. Location. Many communities have fixed training venues for square dancing, so it is better to participate nearby without having to travel long distances across communities. However, there is a lot of dust and car exhaust (containing various carcinogens) on the side of the driveway; the cement or tile floors on the roadside or in parks are too hard and may cause certain damage to the joints, so they are not suitable as sports venues. It is best to choose a place with a wide view and fresh air, and try to avoid drafts.

2. Time. Don't exercise too early in the morning, it's best to wait until the sun comes out, especially in foggy weather, you have to wait until the fog clears before starting dancing; in the afternoon, it's best to exercise between 4 and 6 o'clock, and in the evening, you have to wait 1 hour after dinner before exercising. If you choose parks, woods and other places as practice places, you should avoid the night and early morning before sunrise. It is not advisable to "get up and dance at the sound of the cock-crow" because the surrounding trees, flowers and other plants will emit a lot of carbon dioxide without photosynthesis, which will reduce oxygen and is not good for health. The general principle is to make timely adjustments as the solar terms and weather change, and don't be too mechanical. In addition, do not engage in strenuous exercise within two hours before bedtime, especially for the elderly, because they go to bed early and exercise before bedtime can easily cause fatigue and insomnia, thereby reducing sleep quality.

3. Clothing. When dancing in the square, some people wear hard-soled shoes or slippers, while others wear tight pants, which are not good for health. Although square dancing is not like professional dance, it is also a full-body exercise and the frequency of leg and foot movements is also very high. Therefore, the shoes must be comfortable. It is best to wear soft-soled non-slip shoes to avoid falling. Good sports shoes can also cushion the impact generated when dancing and protect the heart and brain. Wearing slippers can lead to the risk of falling, while wearing hard-soled shoes may injure your legs and feet and have no cushioning effect. As for pants, it is best to wear cotton pants or sports pants of moderate thickness, which will make exercise more comfortable.

4. Disease duration. Like other forms of exercise, square dancing is not suitable for everyone or at all times. Patients with acute diseases (such as acute gastroenteritis, acute bronchitis, acute hepatitis, acute myocarditis, colds and fever) or those during acute attacks of chronic diseases should suspend activities. Those with poor blood pressure and heart condition should choose and arrange the intensity and time of activities carefully to avoid accidents.

From the above introduction, everyone knows how to do full-body exercises in square dancing. In fact, square dancing does not have very complicated steps. As long as you follow the rhythm and everyone's pace, you will definitely learn well. Moreover, square dancing has many benefits. So if you don’t have time to learn professional aerobics, you can just dance square dancing during your breaks after get off work. Square dancing is suitable for all ages.