Notes on square dancing

Square dance is a group of people automatically and spontaneously for the purpose of fitness, in the square, community, playground and other places to carry out the dance movement. Not only does it increase the effect of recreational activities, but it is also a very good way to exercise the body. Is there anything to note about this type of exercise? What are the precautions for square dancing?

Select a suitable venue

Square dance is best to choose a view of the open, fresh air grass or soft sand. Parks, squares and other places such as concrete or tile ground is too hard, may bring some damage to the joints.

Choose the right dance

There are many forms of dance in square dance, some strong and some simple and light. Before choosing a square dance, do not blindly follow others. Especially for the elderly, it's best to take your blood pressure and pulse before choosing the right dance to perform.

Choose the right time

Do not dance in the morning on an empty stomach, may lead to hypoglycemia, and do not be too early in the morning activities, to the sun out as the best, especially the foggy weather, shall wait for the fog to recede before starting to dance. And dancing late at night may disrupt their biological clock of rest. Especially the square dance of the elderly is more, pay attention to the elderly digestive function is poor, if just eaten to dance, easily lead to gastrointestinal diseases. It is recommended that it is best to choose to exercise after dinner, half an hour to an hour after the meal is appropriate.

Warm up before square dance

Before dancing, you can first carry out some simple warm-up exercises. Like active wrist joints, knee joints around the action, kicking legs, twisting waist, etc.. Let all parts of the body and muscle joints to move to avoid sudden movement caused by muscle strains or joint damage. Do 5-10 minutes is enough, the body slightly sweating.

Choose the right attire

Square dance clothes and pants should be selected to absorb sweat cotton clothing, and as loose as possible, to ensure the circulation of blood in the limbs. Shoes with soft soles and fit air cushioned shoes, sports shoes is preferred, do not wear leather shoes, high heels or shoes with too hard soles casual shoes to prevent twisting feet.

Avoid sudden and drastic movements during dancing

During the dance, do not move too much, avoid sudden large twisting neck, turn waist, turn hip, lower back and other actions to prevent falls, or joint and muscle injuries. If you are not breathing well, you should rest for a moment before deciding whether to continue practicing. Once there is discomfort, such as leg fatigue, dizziness, panic, etc., should immediately stop practicing.

Square dance time control in 30-60 minutes

Each time the square dance time should not be too long, too long intensity than their own tolerance range, easy to cause harm to the body.

Square dance times 3-5 times a week

Some people are going to square dance every day, in fact, 3-5 times a week exercise can achieve the effect of exercise and fitness. Too many times may instead make the body feel fatigue.