Basic movements of aerobics
Section 1 Basic movements of aerobics
1, head and neck movements
(1) Flexion:: Stand with your feet side by side, with your head in the vertical direction, mainly flexion and extension in the front, back, left and right directions.
Action essentials: when bending back and forth, the action should be full, slow and uniform, not too hasty or too fierce.
(2) Turn: put your feet together, put your hands on your sides, and turn your head 90 degrees left (right) along the vertical axis.
Action essentials: when turning left and right, the jaw is parallel to the shoulder and look forward.
2. Shoulder movement
(1) Shoulder lifting and sinking: the shoulder joint moves up and down along the vertical axis.
Action essentials: when lifting the shoulder, the arms are retracted, and when sinking the shoulder, the force is exerted downwards.
(2) Shoulder buckle shoulder spread: one shoulder or both shoulders are retracted inward, including the chest, and then the shoulders are spread to support the chest.
Action essentials: chest out in front of shoulders and chest out behind shoulders.
(3) Around the ring and around the ring: the shoulder joint moves forward or backward in a circular motion in the sagittal plane.
Action essentials: the winding should not exceed 360 degrees, and the winding should be greater than 360 degrees.
3. Chest exercise
(1) Hold your chest and hold your chest: palm down, bow your head and hold your chest; Palm up, back vibrating, head up and chest out.
Action essentials: bow your head and hold your chest high.
(2) Vibrating chest: shaking back and forth at the shoulder and chest position.
Action essentials: hold your head up and chest out, with clear rhythm and large action range when shaking.
4. Hip movement
(1) Hip lifting, hip swinging and hip lifting: the hip joint moves up and down along the vertical axis.
Action essentials: when the left and right hips are propped up, the support legs are straight, the hip joint is large and elastic, and the upper body is straight.
(2) Around the ring and around the ring: the hip joint moves forward or backward in a circular motion in the sagittal plane.
Action essentials: the winding should not exceed 360 degrees, and the winding should be greater than 360 degrees.
5, arm movements
(1) Flexion and extension: the activity process of joint flexion and extension caused by muscle contraction. Including the bending and stretching of arms, wrists and elbows.
Action essentials: when bending back and forth, the action should be full, slow and uniform, not too hasty or too fierce.
(2) Raise the arm and swing the arm: take the shoulder joint as the axis, and the upper arm and the lower arm swing up and down, back and forth.
Action essentials: the range of motion of the arm should not exceed 180 degrees.
(3) Surrounding: Take the shoulder joint as the axis, and make a circle with two arms or one arm inward, outward, and back and forth above 180 degrees.
Action essentials: the big arm and the small arm stretch hard to make a big rotation, and the center of gravity should be stable.
Section 2 Basic Steps of Aerobics
1, without affecting the pace.
(1) Bounce: The knee joint flexes and stretches elastically, and both feet always touch the ground.
Action essentials: the knee joint should always be in a state of slight flexion from bending to reduction.
(2) Semi-squatting: control the flexion and extension of legs, and the legs can be opened or closed together.
Action essentials: the legs are slightly larger than the shoulders, and the knees cannot exceed the toes.
(3) lunge: one leg bends forward and the other leg is straight.
Action essentials: when stepping and bending your knees, you should stride, move fully, and straighten your hind legs.
2. Low impact speed
(1) Step, Walk, Step: Lift your feet off the ground in turn, move them left and right or back and forth, and turn the forefoot to the whole foot.
Action essentials: the thighs are raised and the ground is soft and elastic. Abdomen in, chest out, arms swinging naturally.
(2) Manbu: Step forward with one foot, bend your knees, and the center of gravity will move forward with it, then the other foot will be slightly lifted and fall back to its original position, or step back, the center of gravity will be moved back, and the other foot will be slightly lifted and then fall back to its original position.
Action essentials: the center of gravity of the left and right feet should keep up with the action, and the upper body should lean forward.
(3)V-step: the left foot takes a step forward obliquely, the right foot takes a step forward obliquely, and then the left foot is retracted and the right foot is restored.
Action essentials: the toes and legs in the previous step are the same, and the upper body faces forward.
(4) Point-to-ground: One leg bends, and the other leg extends forward with the heel and points to the ground.
Action essentials: one toe or foot touches the ground, and the other leg bends slightly.
(5) Step: Take a step sideways with one foot and bend your knees with the other foot together.
Action essentials: the body's center of gravity is lifted high, and the knee joint flexes and stretches rhythmically.
(6) stride: one foot takes a step to the side; The other leg crosses at the back, then takes a step to the side, and the other leg comes together or bends to the ground.
Action essentials: the body's center of gravity is lifted high, and the knee joint flexes and stretches rhythmically.
(7) Leg suction: one leg is supported, and the knee joint of the other leg is bent and lifted.
Action essentials: keep the support legs upright and keep the body's center of gravity high and stable.
(8) Spring kick: one leg is supported and the other leg is lifted.
Action essentials: support your legs to keep your heels straight from the ground, control your raised legs, and keep your upper body upright.
3. High impact speed
(1) Pony jump: One foot is sideways and jumps at the same time, and the other foot quickly harvests the knee bend and jumps at the same time.
Action essentials: keep your legs straight, stand up straight, put your feet together, and then jump.
(2) Opening and closing jump: both feet jump at the same time, and the left and right are separated.
Action essentials: the body's center of gravity is high, and the take-off is high and big.
On Physical Education Teaching of Aerobics
I. Introduction
Aerobics is a new movement that integrates group exercises, music, dance and aesthetics. Because of its passionate music, strong sense of rhythm and rhythm, natural, beautiful and changeable movements, it is favored by students. Not only that, but also because aerobics can enhance students' physique, shape their personal figure, cultivate their personal temperament, cultivate their good sentiments, exercise their good will and quality, and ensure their healthy and happy mental state. This new project has also been widely recognized by physical education teachers in colleges and universities, and has become an important part of physical education teaching in colleges and universities, which is well received by teachers and students. As far as the present situation of ordinary colleges and universities in Wuhan is concerned, almost all schools have introduced aerobics into physical education teaching content, which has been widely loved by students. Reasonable aerobics teaching can improve students' comprehensive quality. However, due to the short development time of aerobics in colleges and universities, as a new teaching course, its own theoretical system and curriculum, the proportion of theory and practice, teaching mode and method are still not perfect, and it is still in the stage of exploration and reform, and there are many problems and deficiencies. This paper hopes to analyze the problems existing in aerobics teaching in colleges and universities in Wuhan, and actively explore the improvement ideas and development countermeasures, hoping to make this course more perfect, so as to mobilize students' learning enthusiasm to the maximum extent and make this course more extensive, lasting and enthusiastic among future students.
Second, the status quo and problems of college aerobics teaching
(A) students' understanding of aerobics is not clear
Take ordinary colleges and universities in Wuhan as an example, almost all students lack a clear and complete understanding of aerobics. Many students have never been exposed to aerobics in senior high school, and teachers have no time to explain the relevant knowledge of aerobics in a special and systematic way because of the course, which leads to students' vague understanding of aerobics, and naturally they will not pay attention to it or appear resistance in the learning process. Generally, girls have a clearer understanding and are easy to accept than boys. They generally think that aerobics can beautify the body and reduce fat and weight, and they are very interested in learning. However, they think that this sport may have a strong rhythm, a large amount of exercise, big movements, hard work and great difficulty in learning, and they are generally afraid of strong emotions. Boys, on the other hand, generally believe that aerobics class, like rhythmic gymnastics, should be the "patent" of girls, and girls generally resist learning because they think that relatively gentle movements are not suitable for masculine boys. In fact, these are all caused by the lack of correct and clear understanding of aerobics.
(B) insufficient theoretical teaching hours
At present, most colleges and universities in Wuhan do not arrange many theoretical courses in physical education courses. Some students even arrange theory classes because of limited space, and there are few or no aerobics theory classes. There is no unified aerobics teaching material in Wuhan universities, and some universities do not have aerobics teaching materials. In this way, in the teaching of aerobics, teachers give priority to imparting skills, and active and avant-garde college students are more and more dissatisfied with learning only skill routines, and need to systematically understand the theoretical knowledge related to aerobics. Moreover, due to the differences in teachers' professional skills, knowledge structure system and teaching organization, there is no unified, scientific and organized guidance on teaching content, and most of them just choose routines as teaching materials out of interest. It leads to students' vague understanding of aerobics and lack of systematic learning skills, which leads to serious polarization in learning, and the phenomena of "not having enough to eat" and "not having enough to eat" are obvious, which is easy to dampen students' learning enthusiasm.
(C) the teaching content is not practical and attractive enough
The teaching content lags behind the development of society and the needs of students. Teaching according to the national college students' aerobics routines does not meet the individual needs of students and is not attractive to students. With the advent of the information society, active and avant-garde college students have obtained the latest and fastest development information of aerobics through the internet, and they are also very eager to learn the most novel, unique and practical aerobics routines. However, the relatively fixed aerobics routine in schools can easily affect students' learning enthusiasm and even produce boredom in order to practice one or two movements repeatedly through exams.
(D) the competent authorities pay insufficient attention to aerobics
As aerobics is a new sport, the higher authorities do not pay enough attention to aerobics, mainly because the teaching environment and equipment are not perfect enough, which is easy to dampen students' enthusiasm for learning. Students generally report that aerobics equipment is insufficient, there is no professional gym, carpet and mirror, and aerobics bounces a lot, so that students can only jump on the concrete floor for a long time, and their knees and ankles are easily injured. Due to the limited conditions, students can't face up to the quality of their movements without mirrors, which is not conducive to students' better improvement of aerobics level.
Third, college aerobics teaching ideas and countermeasures to improve
(A) the curriculum focuses on theoretical teaching.
Universities in Wuhan had better unify teaching materials. Teaching materials should be compiled by colleges and universities according to the characteristics of Wuhan students and the actual situation of Wuhan universities, and the teaching content should be selected pertinently, and revised every year to integrate the latest trends into the teaching content. The selection and compilation should be based on the principles of easy before difficult, rich theoretical system, clear organization, vivid and meticulous explanation, scientific and reasonable and practical, and choose small combinations and short routines that are suitable for the physiological and psychological development characteristics of college students and easy to learn and train. The course arranges special theoretical class hours to systematically explain the relevant knowledge of aerobics and the naming skills of complete sets of basic movements. Teachers can also use multimedia equipment or blackboard writing or wall charts to make students have a clear understanding and understanding of the names and essentials of each paragraph of the set of movements, and establish a complete concept, which will lay a solid foundation for quickly and accurately mastering the operation skills and learning the set of aerobics in practice.
(B) Pay attention to students' interest and practicality in teaching content.
Interest is the best learning teacher. Nowadays, off-campus commercial fitness training institutions, such as a single spark, can start a prairie fire. Because they can bring innovative and practical aerobics information and training routines to students and arouse their interest, they are favored by many students. Taking college students in Wuhan as an example, we should pay attention to the novelty of teaching mode. According to students' interests and specialties, the school can fully absorb the emerging sports such as Latin dance, light weapons gymnastics, yoga and street dance that students like very much, and reduce the teaching hours of aerobics routines and competitive aerobics. At the same time, in order to stimulate more boys' interest in learning, we can appropriately add fighting, fitness dance, street dance, light weapons sports and' push-ups and sit-ups' that boys are proud of, so as to better improve boys' interest in aerobics and make more students like aerobics.
(C) to strengthen the leadership in charge of the importance of aerobics teaching
Competent leaders at all levels should gradually pay more attention to aerobics teaching, invest in novel teaching equipment and improve teaching facilities, which can also greatly improve students' learning enthusiasm. Generally speaking, in order to meet the learning needs of more and more students, schools are equipped with mirrors, poles, operating tables, audio equipment and other major facilities. Schools with conditions can gradually consider providing carpets and special aerobics rooms to meet the needs of students in class.
(D) Explore new teaching modes and methods of teacher-student interaction.
Traditional aerobics teaching adopts "indoctrination" and "closed" teaching methods, in which teachers take the lead in practice and students passively accept learning, which is not conducive to improving students' interest and learning effect. Nowadays, colleges and universities in Wuhan are gradually exploring and implementing a new teaching model based on teacher-student interaction. Students can take the initiative to express their ideas to the teacher, such as the relatively new aerobics they have been exposed to, and point out the shortcomings in the teacher's teaching, such as unclear explanation. Students can also introduce a practice system of doing exercises with students, that is, each student takes turns to do exercises in class, which not only makes up for the situation that teachers can't cover everything in class, but also allows students to observe each other. Finding out the shortcomings of their own movements can also urge students to study and practice seriously, and at the same time, it can also enhance students' self-confidence, glow their passion, stimulate interest and enhance the feelings between classmates.
Four. conclusion
It will be a long-term and arduous task to continuously improve the teaching ideas and methods, adjust and broaden the teaching content and improve the teaching effect of aerobics in colleges and universities in Wuhan. However, as long as we adhere to the principle of stimulating students' interest in learning, aim at improving students' understanding of aerobics knowledge system, adopt active and effective teaching methods, choose reasonable teaching content, train excellent teachers, choose better venues and equipment, create a good teaching atmosphere, and let students learn interesting and practical aerobics, we will certainly be able to promote the continuous improvement of aerobics teaching level in colleges and universities and promote this healthier, lasting and higher level.