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.
Basic movements of aerobics
1, lift the legs in turn.
When practicing this action, stand on your legs, try not to move your upper body, lift your knees to your chest as much as possible, and hold your legs with your hands for 50 times.
Step 2 sit-ups
Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard in the upper body, then lean forward and touch their toes with their hands for several times in a row.
3. Rub your abdomen
When practicing this movement, the practitioner lies on his back on the bed with his hands folded and placed on his abdomen clockwise. His nephew turns his hands 50 times each, opens his hands in his abdomen, and then goes up and down 50 times each. You can also hold your breath and lift your abdomen, in a group in the morning and evening.
Matters needing attention in aerobics
1, make preparations and adjustments after exercise.
Good warm-up activities can effectively prevent sports injuries. After aerobic exercise, don't stop immediately, but do some tidying activities, let all parts of the body gradually turn into a quiet state, and then rest for at least 20 minutes before engaging in other matters.
2. The aerobics plan should be reasonable.
Practitioners should control and arrange the speed, intensity, frequency, number of groups and interval time of jumping practice according to their own physique and endurance. Practice should follow the principle of step by step and persevere. Under normal circumstances, the total training time of a long jump athlete should not exceed 1 hour, and it is advisable to sweat a little and feel a little tired, and the heart rate is about 130 beats/minute. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, but the maximum heart rate should not exceed 150 beats/min.
3. Grasp the rhythm of aerobics.
The speed and intensity of music rhythm and the beauty and harmony of timbre are directly related to the speed and amplitude of action rhythm, the ups and downs of action and the size of exercise load. Aerobics movements should be consistent with the rhythm of music as far as possible, not too fast. Fast-paced aerobics can not only play the role of exercise, but also make people overload, make people easily tired and reduce human immunity.