Classification of Basic Steps of Aerobics Ⅰ. Alternating Classes
Step by step, step by step, step by step, step by step, easy to walk, quick to walk, mambo to run and jog.
Second, step class.
Step by step, step by step, step by step, step by step (heel), step by step, step by step, step by step, step by step, knee, step by step, step by step, bent leg, step by step, crossed vine, step by step, jumped pony, step by step, sucked leg, bent leg, crossed vine step by step.
Third, the point and place of class.
Touch on tiptoe, stomp.
Fourth, promotion
Lift the leg step lift the leg (top) swing lift the leg kick the leg inhale jump the knee lift the leg swing lift the leg kick the leg flick and then bend the leg bend.
Five, legs
One-step jump, one-step jump, squat jump, open jump, jack jump, half squat, squat lunge, heel lift and calf lift.
Competitive Aerobics Competitive aerobics is accompanied by music, which shows the ability of athletes to complete complex and high-intensity movements continuously through the perfect completion of difficult movements. A complete set of movements must reflect creativity through the perfect integration of all movements, music and expressions.
Competitive aerobics can be roughly divided into three kinds of competitions:
(1) National Aerobics Competition;
(2) National Workers Aerobics Competition;
(3) National College Aerobics Competition.
Competitive aerobics has strict and unified standards in practice field size, number of practitioners, specific movements, movement rhythm and so on, which must be carried out according to the rules and cannot be changed without authorization.
Competitive aerobics originated from traditional aerobic aerobics. As a competitive sport, its competition consists of the following events: men's singles, women's singles, mixed doubles, three people (three people can choose their own gender), group gymnastics (five people can choose their own gender), aerobic dance and aerobics.
The time limit for single-player competition is 1 minute and 30 seconds, with a fluctuation of five seconds. Mixed doubles, three people, the collective time is limited to 1 minute 45 seconds, floating for 5 seconds. The venue for a single game is 7? 7 square meters (mixed doubles, three people, collective playground is 10? 10 square meter). Competition clothing also has special provisions, generally tight-fitting professional aerobics clothing, the competition has special competition rules, and every specific detail is explained in detail.
Aerobics 1. Get up.
After getting up in the morning, after washing, smile, stand with your feet shoulder width, relax your upper body, squat down slightly in your lower body, grab the ground on your toes and look out.
Second, the head activity.
Write with your head as the nib and shake your head? The word longevity. Then let your head turn around these two words, clockwise first, and then in the opposite direction. The above actions should be slower, and the time is about 2 minutes.
Third, chest expansion activities
Stand in the same posture, legs slightly bent, arms horizontally bent forward through the chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend your legs and extend your legs once, bend your arms flat on your chest, then vibrate once (fist down), and then retract. The time is about 1 minute.
Fourth, cross your palms.