The basic hand shape of aerobics is 1. Hand in hand: the fingers are close together and straight, and the knuckles cannot be bent.
2. Open the palm: separate and straighten the five fingers forcibly.
3. Flower palm: On the basis of separating the palm, the little finger rotates inward in turn to form a fan shape.
4. Standing palm: the palm bends upward forcibly, and the five-finger joint bends naturally.
5. One finger: the thumb overlaps with the middle finger, ring finger and little finger, and the index finger is straight.
6. Sword finger: the thumb overlaps with the ring finger and the little finger, and the middle finger and the index finger are close together and straight.
7. Ring finger: the ring finger, the little finger flexes, and the thumb and middle finger rub hard.
8. Boxing: Four long fingers make a fist, and the first joint of thumb is buckled at the second joint of index finger and middle finger.
9. Dance hand type: Latin, Spanish, ballet and other hand types are quoted.
Classification of basic movements of aerobics 1. Head and neck movements
(1) flexion: flexion of the joint angle of the finger neck. Include bending forward, backward, left and right.
(2) Rotation: refers to the rotation of the neck around the vertical axis of the body. Including turning left and right.
(3) Circle and circle: fingers move in an arc and move in a circle around the neck. Comprises a left winding and a right winding ring.
Requirements: When doing various forms of head and neck movements, the upper body should be upright, the speed should be slow, the head and neck movement direction should be accurate, and the passive muscles of the neck should be fully extended.
2. Shoulder movement
2. Shoulder movement
(1) Shoulder lifting: refers to the upward movement of the scapula. Includes lifting one shoulder and two shoulders simultaneously and sequentially.
(2) Shoulder sinking: refers to the downward movement of the scapula. Including one shoulder and two shoulders sinking at the same time and sinking in turn.
(3) Around the shoulder: refers to the arc movement with the shoulder joint as the axis less than 3600. Includes the forward and backward winding of one shoulder and the forward and backward winding of two shoulders simultaneously or sequentially.
(4) Around the shoulder: refers to the circular motion of 3600 degrees and above with the shoulder joint as the axis. Comprise a single shoulder, wherein that should is wound in the forward and reverse directions simultaneously or sequentially.
(5) Shoulder vibration: refers to the rapid forward or backward swing of the shoulders when the upper body is fixed. Include simultaneous forward and backward vibration of that shoulder and forward and backward vibration in turn.
Requirements: (1) Try to go up when lifting shoulders, and try to go down when sinking shoulders, with great and powerful movements.
(2) The upper body can't swing around the shoulders, the arms are relaxed, and the head and neck can't lean forward; The action is coherent, the speed is uniform and the amplitude is large.
(3) Shake your shoulders with speed, strength and elasticity.
3. Upper limb (arm) movement
3. Upper limb (arm) movement
(1) Lift: refers to the action of stopping at a certain position with the shoulder as the axis and the arm's range of motion not exceeding 1800. Include front, back, side and different intermediate directions of single arm and double arm (such as front lift, side lift, etc.). ).
(2) Flexion: refers to a certain bending angle of the elbow joint. Including head flexion, head flexion, shoulder flexion, shoulder flexion, shoulder flexion, chest flexion, chest flexion, waist flexion and back flexion.
(3) Winding: refers to the arc motion of the arm or single arm inward, outward, forward and backward, which is greater than 1800 and less than 3600.
(4) Ring: refers to the ring around the shoulder joint, with two arms or one arm moving forward, backward and inward.
(5) Swing: refers to the swing action of the shoulder joint driving the arm. Includes a single arm and two arms that swing forward, backward, left and right simultaneously or sequentially.
(6) Vibration: refers to swinging the arm to the maximum with the shoulder as the axis. Include after boost, after boost and after side boost.
(7) Rotation: refers to the internal rotation or external rotation of the arm with the shoulder or elbow as the axis.
Office aerobics training 1. Back exercises
Use the table or chair beside you as a support, grab the support with both hands, then slowly lower the center of gravity and move backwards. At this time, you can feel the stretching of your back muscles. When stretching to the back limit position, keep this posture for about 15 seconds.
be seated
Chest out and abdomen in, hands straight back, palms inward and locked, then slowly move backward and upward, statically stretch the toe muscles of the deltoid muscle of the shoulder, and keep this posture for about 15 seconds.
Do leg exercises
Stand on one foot, chest out and abdomen in, and bend the other foot backwards. Press the ankles of knees and calves with the same hand to statically stretch the quadriceps of thighs and thighs, and keep the action for 15 seconds, and then practice with the other foot.
Take a prone position, stand with your feet shoulder-width apart, keep your knees slightly flexed, let your hands droop and relax naturally, and press your center of gravity down. Keep this posture, and stretch the biceps femoris statically, and keep this posture for about 15 seconds.
Office calisthenics can be completed in 3~5 minutes, and the practice order and number of groups can be arranged according to the physical condition of the practitioners. It should be noted that office aerobics should be carried out slowly, and it is forbidden to stretch and press hard.
4. Neck exercises
Keep your body in a sitting position, chest out and abdomen in, and slowly raise your head back until you reach the limit position of head back, feel the contraction and compression of cervical vertebra, and keep this position for about 15 seconds.
5. Strength exercises