Basic footwork and hand shape of aerobics. Due to the improvement of people's living standards, many people begin to pay attention to some exercises that can keep fit, and aerobics is of great help to keep fit. If you want to learn aerobics, you must know the basic movements of aerobics. Then let's learn more about the basic footwork and hand shape of aerobics.
Basic footwork and hand type of aerobics 1 1. Common hand types of aerobics
1, parallel
Fingers straight, close to each other. The thumb is slightly bent and the knuckles are attached to the index finger.
2. Separate type
Straighten your fingers hard and open them completely.
3. Ballet hand type
Five fingers slightly flexed, the last three fingers together, slightly adducted, thumb flexed.
4. Boxing style
Make a fist, thumb outward, knuckles bent, close to the index finger and middle finger.
5, standing palm type
Fingers straight, palms up hard.
6, Spanish dance hand type
The five fingers exert force, and the little finger, ring finger and middle finger bend from the metacarpophalangeal joint in turn, and the thumb bends slightly.
7. Expensive
On the basis of separation, the little finger will bend back to the palm as much as possible, and the ring finger will bend back with the little finger.
Second, the basic footwork of aerobics
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 knees bent, and elastically bend and stretch with the movement.
Basic footwork of aerobics and basic movements of hand aerobics II
Freehand gymnastics movements
Bare-handed gymnastics is the most basic content of aerobics, which consists of the basic movements of head and neck, upper limbs, chest, waist and lower limbs, such as flexion, extension, rotation, winding, lifting, swinging and vibration. Only by mastering the movements of unarmed gymnastics correctly can it be possible to coordinate and accurately complete aerobics movements.
There are great differences between unarmed gymnastics and aerobics in their completion methods, mainly in rhythm, direction, route and modeling. Because of the novel and unique hand shape and step shape, especially hip movements, aerobics movements are more colorful.
Rhythmic gymnastics unarmed movements
Wave action is a typical action of rhythmic gymnastics. In addition, swing, circle, flexion and extension, balance, turn, jump, dance steps and approximate skill movements are also the contents of aerobics movements. Rhythmic gymnastics unarmed exercises can not only cultivate people's aesthetic feeling, but also effectively enhance their physical fitness, improve coordination and increase the difficulty value of complete sets of movements.
Simple movements in modern dance
Aerobics absorbs a lot of movements of upper and lower limbs, trunk, head and neck and feet in disco, jazz and break dancing, especially hip movements, which adds vitality to aerobics, but also helps to reduce the accumulation of fat in buttocks and abdomen and improve the coordination and flexibility of movements.
In addition, many movements in folk dance, queue and formation changes in basic gymnastics are also one of the contents of aerobics.
Moreover, the movements in aerobics are not continuous. You can do some simple movements first, which is healthier when you do it, and you don't need any sports equipment to do aerobics, just master the flexibility of your body, but the movements in aerobics are still rich and won't be boring.