Developing the body in an all-round way is the purpose of aerobics. Therefore, comprehensiveness is the basic principle of aerobics creation, and the principle of adhering to comprehensiveness is mainly reflected in:
(1) The comprehensiveness of the activities of various parts of the body
In order to achieve the goal of all-round development, when creating a complete set of aerobics, we should fully mobilize the whole group to participate in sports according to the characteristics of human cognition, so that the muscles, joints, ligaments and internal organs of all parts of the body can be fully exercised.
The movements of aerobics generally include the movements of head, neck, shoulders, chest, waist, buttocks, abdomen, back and upper and lower limbs, and consciously, scientifically and reasonably use various movements of each joint, such as bending, stretching, rotating, circling, lifting, sinking, contracting, spreading and circling, and holding, spreading, translating and circling the chest. When editing, we should also pay attention to maintaining the symmetry of the left and right movements of the human body, so that the human body can develop symmetrically, harmoniously and comprehensively.
(2) the richness of temporal and spatial changes of actions
Aerobics is carried out in a certain time and space, and the richness of special time representation (speed, frequency and duration) and spatial representation (direction, route, amplitude and Li Liang) directly affects the effect of aerobics on human exercise. Therefore, when creating aerobics, we should consider the change of action direction, such as up and down, left and right, back and forth, oblique and so on. The route of the action should match the length and straightness, and the amplitude, speed and direction of the action should be compared with the size, speed and strength. The richness of temporal and spatial changes of movements is helpful to improve the function of nervous system. By changing the position, direction, rhythm and route of exercise, different muscle groups can be influenced. By changing single action and compound action, the coordination of human body can be cultivated and the flexibility of joints can be improved.
(2) The principle of pertinence
The creation of aerobics is mainly aimed at different purposes and tasks, the age and gender of the exerciser, the conditions and characteristics of the venue equipment, etc., so that the creation is feasible, focused and targeted, and can achieve practical results.
Adhere to the principle of pertinence is mainly reflected in the following aspects:
< a > create from tasks
Aerobics is created according to different exercise tasks, performances or competitions, and the choice of movements and the distribution of quantity can be emphasized according to the tasks. For example:
1. In order to cultivate correct body posture, we should choose more standardized movements, beautiful posture and modeling, and systematically design the whole routine.
2. In order to prevent occupational diseases, it is necessary to consider the place where a certain part of the body is not easy to move because it has been in a certain posture for a long time, and design more movements and stretching movements when choosing actions to increase the local activity, so as to improve and prevent diseases caused by bad posture.
3. To develop the strength of lower limbs and increase the cardiopulmonary function, it is necessary to create more movements of walking, running and jumping, change the rhythm and speed to adjust the exercise load and increase the activity of cardiopulmonary function.
4. In order to create mass aerobic exercise focusing on fitness, it is necessary to consider the movements of all parts of the body, arrange the formation rules of movements in an orderly manner, and achieve the goal of all-round exercise.
5. If you are creating aerobics for performances or competitions, you can consider creating some performances, which can not only increase the atmosphere, but also reflect people's strength, flexibility, coordination, rhythm, expressiveness and comprehensive abilities such as cooperation, lifting and communication.
(2) Creation varies from person to person.
Practitioners with different age, gender, occupation, physical condition, sports level and education level have different needs, hobbies and acceptance of aerobics. Therefore, according to the physiological and psychological characteristics of different objects, there are differences in the content, mode, speed, difficulty and exercise load of exercises. For example, when creating children's aerobics, we should choose some cheerful, lively and beautiful movements with children's characteristics, and we can also use some game content and imitation movements to improve children's interest. It is suitable for children's psychological characteristics and can achieve the purpose of exercise. According to the physiological characteristics of children's growth and development, choosing some exercises that are conducive to forming children's correct posture and developing the strength of major muscle groups such as back muscles, upper limbs and lower limbs is conducive to promoting the normal development of children's bodies, enhancing their physique and improving their health.
When creating and editing adolescent aerobics, we should choose graceful, positive, energetic, artistic and expressive movements that reflect the characteristics of the times. And the action range is large, the strength is strong, the speed is fast, and the exercise load is large. With the strong rhythm, bright and beautiful music, it can achieve the action with obvious exercise value. In the creation of women's aerobics, we should choose the movements with rich joint activities, soft and graceful movements and some dance movements to show women's vigorous posture and harmonious and flexible characteristics. At the same time, we should pay special attention to creating some movements to develop the strength of waist and abdomen muscles. When creating men's aerobics, we should choose some bodybuilding modeling movements and jumping movements that can reflect masculinity, boldness, strong sense of strength and show men's strong physique.
Source: (/s/blog _ 5f27ffbf010dpfg.html)-Principles of Aerobics Creation _ Qinshui Lily _ Sina Blog
When creating calisthenics for the elderly, we should choose some simple and easy-to-learn movements, slow swing in a small range and elastic stretching movements, so as to facilitate the activities of limbs and joints, thus broadening our minds, invigorating our spirits, stretching our bones and muscles, delaying aging and prolonging life.
(3) Creation and editing according to local conditions
In addition to different tasks and objects, the creation and compilation of aerobics should also consider the actual conditions such as venues and equipment. If there is no indoor or good ground conditions, it is not appropriate to build more ground movements. If you have certain equipment, you can also create some light equipment aerobics to increase exercise load, enhance muscle strength, enrich exercise content, change the creation form and enhance exercise effect. Commonly used fitness aerobics sports equipment include dumbbells, flower balls, silver rings, sand hammers, solid balls, gymnastics sticks, pimps, pedals, chairs, cushions and so on.
(3) the principle of rationality
Aerobics pays more attention to the effectiveness of physical exercise, and the exercise effect of a set of aerobics depends on the selection of exercises, the design of action sequence and the reasonable arrangement of exercise load. Therefore, the principle of rationality is an important principle to embody the scientific nature of aerobics and achieve practical results. Adhere to the principle of rationality is mainly reflected in:
< a > choose the movement reasonably.
The choice of aerobics movements is beneficial to health, respects the natural development law of human body, is safe and reliable, and is not easy to cause injury. Choosing different sports has different effects on the body. Therefore, we should pay attention to choose the actions that have practical effect on completing the exercise task in each section and highlight the characteristics of a certain section. If every movement can make some parts of the human body fully move, then the whole exercise will exercise the human body comprehensively, fully and effectively.
(2) Reasonable design of action sequence
According to the physiological laws of human movement, a complete aerobics movement design is generally divided into three parts. The first part is the preparation part, which often focuses on deep breathing and stretching, so that all systems, muscles and joints of the body can enter the working state. Its purpose is to deepen breathing, mobilize the body and prepare for entering an appropriate exercise intensity. The second part is the basic part. It is mainly aimed at the exercises of various parts of the body, generally from limbs, bald head or feet far away from the heart to the whole body exercises involving shoulders, chest, waist, buttocks, trunk and upper and lower limbs. Body movement from local to whole, movement speed from slow to fast, movement range from small to large, exercise intensity from weak to strong, climax is jumping. The purpose of this part is to increase exercise load, reduce fat through energy consumption, improve the basic quality of human exercise, and exercise all parts of the body and internal organs. The third part is the ending part. Generally, deep breathing and slow stretching are the main actions to complete relaxation and pacing, with the purpose of relaxing the body, gradually reducing the exercise load and gradually restoring the heart rate to a quiet state.
(3) Reasonable arrangement of exercise load
The total time of aerobics can be arranged according to tasks, objects and requirements. Generally, a whole set of aerobics takes 3-5 minutes, and the competition takes 2 minutes, 30 seconds to 3 minutes, while aerobic aerobics in fitness centers usually takes 30 minutes to 45 minutes. No matter what kind of aerobics, the exercise load should be strictly controlled in small and medium intensity to ensure breathing and oxygen supply during exercise. In order to achieve the best exercise value effectively, the exercise intensity should meet the requirements of the physical fitness index area. According to Professor Yiren Waiyuan of Kobe Women's University in Japan, the heart rate is used as a measure of exercise load, and the highest exercise heart rate of the same age group is compared with the actual exercise heart rate, which is divided into three intensity regions (see table 1-2 in Chapter 1). When the athlete's heart rate reaches the highest average heart rate of the same age group, and the exerciser's heart rate reaches more than 80%, it is an intensive training area of exercise intensity. The greater the exercise intensity, the stronger the influence on physical exercise. If the heart rate is 60%, it only plays the role of general activity in the subordinate entertainment area.
The arrangement of aerobics exercise load should also conform to the physiological curve of human movement, so that the heart rate changes gradually from low to high in a wave form, then slowly decreases and gradually returns to a quiet state.
Exercise load is affected by the following factors: speed, frequency, repetition times, duration, exercise range, muscle exertion and so on. In the same time, the faster the action, the more repetitions, the faster the frequency, the greater the amplitude, the greater the muscle strength and intensity, and vice versa.
Artistic principle
Aerobics is a comprehensive physical exercise project that combines the characteristics of gymnastics, dance and music. It absorbs new dances and unique movements in dance and adapts them to form aerobics with different styles and unique forms. Because of its unique artistic charm and fitness effect, it was quickly accepted by people. People get great pleasure from it, and adhering to the artistic principles is mainly reflected in the following aspects:
(1) The artistry of music selection
Music is the soul of aerobics, which affects the style, structural speed, rhythm and complete set of effects of aerobics. Good music choice can easily stimulate the creative inspiration of the director and the exercise passion of the exerciser. Therefore, when choosing music, we should pay attention to the unity of music and sports style. The melody of music should be beautiful, innovative, changeable, rhythmic, powerful and contemporary. In order to enhance the strength of the action and the performance effect, sometimes we can choose music with national style and characteristics to better reflect the national culture.
(2) the artistry of action design
The action design of aerobics should conform to the characteristics of fitness beauty, which should not only reflect healthy and powerful movements, but also reflect beautiful dancing and modeling. In the whole set of action design, we should pay attention to the unity of dance action style as much as possible, and at the same time pay attention to the combination of dance action and aerobics characteristics. The characteristics of movements should be enthusiastic, clear, powerful and distinctive, and the connection between movements should be natural, smooth and ingenious, and not chaotic.
(3) the artistry of formation transformation
If the soul of an action is music and the action is its skeleton, then the change of its formation mode is its muscles and ligaments. The novel and changeable formation changes will make the whole set of movements full of vitality and colorful, and improve the performance effect of the whole set of movements. But we can't blindly pursue the diversity of formation and ignore the overall action characteristics. When arranging formation changes, we should grasp the angle, route and order of formation changes, the reasonable degree of action arrangement and the connection between actions according to the overall action characteristics, and the connection between formations should give people a natural, smooth, ingenious and novel feeling in order to strive for the best effect of the whole set of actions.
Group calisthenics formation includes entrance formation, performance formation and exit formation. In the performance and competition of aerobics, the performance formation is the main part, which is generally completed by various actions such as walking, running and jumping. Through a variety of colorful formation changes, a beautiful main pattern is formed, which adds atmosphere to the whole set of exercises. Formation transformation requires fast, neat, natural and accurate. The commonly used formations are horizontal, cylindrical, oblique, figure-eight, T-shaped, cross, cross, circle, square (rectangle), diamond, trapezoid, triangle, various symmetrical or asymmetrical formations and comprehensive formations.