1, alternating class
(1) Step (March)
Lift your legs in place and land in turn.
The ankles, knees and hips are elastically cushioned when you look up, hold your chest out and fall.
(2) Walking
Step forward or backward, and vice versa. When walking forward, the heel touches the ground first and transitions to the whole sole. Walking backwards is the opposite.
Keep your body upright or lean forward slightly at 85 degrees. When landing, the knees and ankles are elastically cushioned.
(3) Walking easily
Step forward with one foot, put the other foot on the front foot, and then restore.
When you step forward, follow the ground with your feet and transition to the whole sole. There must be a process for the legs to come back together. The knee joint is always elastically cushioned.
(4) Step V (Step V)
Take a step forward with one foot, take a step to the other side with the other foot, open your feet, bend your knees, and then return to your original position in turn.
The knees and ankles of both legs are always elastic. Squat with your legs apart, with your center of gravity between your feet.
(5) Mambo
Step forward with one foot, bend your knees, move your center of gravity forward, lift your other foot slightly, and then fall in place. Or take a step back, move your center of gravity back, lift your other foot slightly, and then fall in place.
The feet always land alternately, and the body center of gravity moves back and forth with the action, but it is always between the feet.
2, step class
(1) Step touch
One foot steps outward, the other foot will bend your knees together, and then take a step in the opposite direction.
Keep your body upright or lean forward slightly at 85 degrees. Keep your knees beating.
(2) Step faucet
Take a step to one side with one foot, move the center of gravity with both legs by bending your knees, and point the other leg to the front, side or back with your toes or heels.
Both knees always keep elastic flexion and extension, and the center of gravity moves in an arc. Don't twist your upper body.
(3) Step knee
Take a step with one foot, bend your knees with the other leg, and then take a step in the opposite direction.
After kneeling and squatting, the support legs are slightly bent when lifting the knees.
(4) Curl after stepping.
Take a step with one foot, bend the other leg backwards, and then take a step in the opposite direction.
After kneeling down, the support leg is slightly bent, and the heel of the back bent leg is close to the hip.
(5) Grapevine
Take a step with one foot, cross the other leg at the back, then take another step to one side, put the other foot together and bend your knees.
In the first step, the heel touches the ground first, and the body center of gravity moves quickly with the footsteps, keeping the knees and ankles bouncing.
3. Point to ground class
(1) Touch and click
Stand with one leg slightly bent, the other leg straight, tiptoe touching the ground, and then return to the leg-together posture.
The support legs always bend their knees and stand, and flex and stretch elastically with the action.
(2) Heel
Stand with one leg slightly bent, the other leg straight, heel on the ground, and then return to the posture of combining legs. Only forward and lateral heel points can be made.
The support legs always stand with their knees bent, and elastically expand and contract with the movements.
Classification of aerobics
According to the task of Japan and the practice abroad, aerobics can be divided into fitness aerobics and competitive aerobics.