Explaining the basic movements of aerobics I. Bipedal movements
1. vitality
The knee joint has elastic flexion and extension.
Spread your legs and get down.
Spread your legs. When you bend your knees and squat, your knees are aligned with your toes. Your hips lean forward slightly, moving your hips back and down. When landing, the abdomen is tightened and the upper body posture is maintained. When it is used to improve leg strength, it can be used for squat with shoulder width at a narrow distance, and for squat with wide thigh when it is used for aerobics. Half squatting with your legs apart can give your thighs and hips a good exercise.
The knee joint has elastic flexion and extension.
squat
Stand with your feet back and forth separately, with your back foot on the palm of your front foot, your toes forward, your heels backward, and your center of gravity between your feet. When kneeling, the front knee is aligned with the toes and the rear leg is aligned with the ground. Squats with arrows can exercise thighs, hips and core to stabilize muscle groups.
Second, step action.
1. Synchronization
Action essentials: it means that one foot takes a step first and shifts the center of gravity at the same time, and the other leg can do some actions such as pointing, lifting, merging, bending and kicking.
Action changes: step on the ground, step on the leg, bend the leg after stepping, step on the kick, step on the jump.
Step 2: Step.
Action essentials: one leg steps sideways, the other leg crosses at the back, slightly bends, and then takes a step sideways, and the other foot is close together; And then can be connected in the opposite direction. Spanning is a good step to move sideways, and the range of completing the action should be increased as much as possible. When landing, the knees should be bent downward to cushion, and the waist and abdomen should be kept stable during the action.
Action changes: step sucking legs, step bending legs, step jumping.
3. Pony jumps
Action essentials: the right foot jumps one step to the side, and then the left foot jumps a small step next to the right foot, and the opposite movement is the same.
Action change: you can change the direction, or you can do it continuously in a certain direction.
Third, the lifting action
1. Leg suction
Action essentials: one leg supports the ground, and the other leg bends its knees to lift, recover and move in the opposite direction. Keep the elastic buffer and body stability of the supporting leg.
Action changes: sucking leg jump, webbed leg jump.
Bounce and kick
Action essentials: Bend after lifting the right foot, take off the left foot, and kick the right knee straight forward at the same time; Then the right foot falls to the ground while the left leg bends backwards, and then the direction is reversed or the next action is carried out. When kicking, the thighs should be forced first and the calves should be extended back. The knee joint should not be stiff, but should extend forward and downward in a controlled way.
Action change: side bounce kicks and jumps, and back bounce kicks and jumps.
Fourth, the basic pace.
1. step
Action essentials: raise and lower your legs in turn, alternately. When you bend your legs, your knees move forward, your toes transition to your feet when you land, and your knees and ankles relax. The upper body shows that the control of the waist and abdomen remains natural and upright, and there is no feeling of falling during the whole process.
Motion changes: including changes in angle, height and direction. For example, V-step, twist step and so on.
Step 2 kick back and run
Action essentials: raise and lower your legs in turn, alternately. When you bend your legs, your knees move forward, and your toes transition to your whole feet when you land. The knees and ankles are relaxed, and the upper body shows the control of the waist and abdomen and stays upright naturally. The whole process feels neither heavy nor falling.
Motion change: including motion deformation in various angles and directions.
Suck your legs and jump.
Action essentials: keep the upper body upright and suck the legs, swing the hips and knees of the legs to the maximum extent. When the joint angle is not less than 90 degrees, the calves are vertical to the ground and the toes are straight.
Motion change: including the motion deformation of each space, angle and high and low intensity.
Kicking and jumping
Action essentials: bend your hips and kick your legs straight. Kick to the front or side of the hip. The height of the kicked leg is not lower than the shoulder. Keep your legs straight. During the movement, the upper body naturally stands upright and the foot surface is stretched straight.
Motion change: including the motion deformation of each plane, height, high and low intensity and direction. For example, middle kick, high kick and vertical kick.
5. Turn jumps on and off
Action essentials: The legs jump to the ground and open, the distance between the feet is greater than the shoulder width, the toes are separated outward, and the knee joint is bent in the direction of the toes. When the legs are close together, the feet are close together, and the whole process keeps the body upright naturally, and the take-off action is forcibly controlled, and the toes transition to the whole foot buffer.
Motion change: including rotation, motion and high and low intensity motion deformation at various angles.
At present, the main categories of popular aerobics at home and abroad are roughly divided into six categories: series aerobics compiled according to different age groups; Male and female calisthenics compiled by different genders; According to the number of people.
Single, double and group aerobics; According to aerobics to shape the body, improve the body posture and posture; Exercise all parts of the body according to aerobics; Aerobic exercise with bare hands or light equipment. To sum up, aerobics is a group exercise, music, dance as a whole, the pursuit of human health and beauty. Therefore, aerobics has many social and cultural functions such as sports, dance, music and aesthetic education. Through the exercise of aerobics, you can strengthen your physique, improve your health, shape your body, control your weight, enjoy your spirit and cultivate your sentiment. Sanjian? Purpose. There are many laurels of aerobics: aerobics, bodybuilding dance, aerobics, aerobics dance, healthy dance, aerobics, aerobic dance, aerobics and so on.
aerobics
Latin aerobics comes from Latin dance in the national standard, but it definitely does not emphasize the basic pace. More precisely, it is a kind of aerobics, which emphasizes energy consumption, does not require high details of movements, and pays attention to exercising buttocks.
body building exercise
Waist, chest and shoulder movements.
Latin dance practice is free and unrestrained, enthusiastic and unrestrained, with obvious rhythm. Its exercise focuses on the waist and buttocks, while the inner thighs are fully exercised. Another feature of Latin calisthenics is to feel the South American customs in the passionate Latin music, and at the same time add dance elements to the calisthenics, so that you can enjoy yourself after exercise. Latin aerobics requires 100% emotional input. The more fully you show your Latin feelings, the more you can release your emotions in music, burn your passion and let your fat burn together.
Suitable for the crowd: white-collar workers with less exercise and excessive waist and hip circumference.
It is best to choose sports shoes with soft soles;
Throw yourself into the music, twist your hips and waist and breathe normally.
street dance
What kind of music do you usually use? Hip hop? Or? Punk? Up to now, it has evolved from black street improvisation. Now with aerobic dance, I have a clear sense of rhythm, and my whole body swings freely, which is more interesting and can achieve the same weight loss effect. If we can improve coordination, cardiopulmonary function and even muscle strength. Therefore, professional aerobic instructors also integrate disco, jazz and other types of dances one by one, so that you can constantly absorb new and fun dance steps in a class to achieve the goal of losing weight and shaping. If you like dancing, open your heart and get High together.
Suitable for the crowd: I like European and American pop music and have a certain foundation of aerobics.
The intensity of exercise can be adjusted according to the mastery of movements and the understanding of music. It can be used as a fat-reducing exercise to improve coordination. The most important thing is to adjust your mood, relieve stress and pursue different feelings.
taekwondo
It was first introduced by European fighters and professional aerobics athletes. And its concrete form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, becoming a unique type of aerobic aerobics. A complete boxing will consume a lot of calories. Because there are many kinds of boxing, including straight fist, hook, swing, forward kick, side kick and side kick, and each action requires rapidity and explosiveness, while exercising every muscle in the whole body, our body's elasticity, flexibility and reaction speed will be improved as never before.
Especially in boxing, almost all movements need to keep the waist and abdomen balanced and exert strength, so the exercise of the waist and abdomen after class exceeds any other fitness method.
Basic joint movements in aerobics (1) Head and neck movements: flexion, rotation, winding and turning.
(2) Shoulder movements: lifting, sinking, spreading, winding and winding.
(3) Upper limb movements: swinging, flexing, winding, vibrating arms, etc.
(4) Trunk movements: chest expansion, body side, body rotation, forward flexion and backward flexion, hip lifting, swinging, winding and turning, etc.