First of all, the movement of biped
1, Bounce: The knee joint has elastic flexion and extension.
2, split legs and half squat: legs apart. When your knees are bent and crouched, your knees are aligned with your toes, and your hips lean forward slightly, so that your hips move backwards and downwards. When the waist falls to the ground, tighten the abdomen and keep the upper body posture. When used to improve leg strength, you can use a semi-squat, with a narrow distance and shoulder width. If you use a squat in aerobics, you can use a squat with a wide distance and big legs. Half squatting with your legs apart can give your thighs and hips a good exercise.
3. Squat: Stand with your feet apart, with your hind feet and your front feet standing, toes forward, heels backward, and the center of gravity between your feet. When kneeling, the front knee is aligned with the toes and the rear leg is aligned with the ground. Squats with arrows can exercise thighs, hips and core to stabilize muscle groups. Second, step action.
1, Step by Step: Action essentials, which means that one foot moves the center of gravity while taking a step first, and the other leg can do some actions such as lifting, stepping, bending and kicking, step by step, sucking the leg, bending the leg after stepping, stepping and kicking, and moving step by step.
2, stride: the essentials of action, one leg to one side, the other leg crossed behind the back, the knee slightly bent, and then step by step to one side and the other foot 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 down to cushion the movement process to maintain the stability of the waist and abdomen. Action change, stride sucking leg, stride bending leg, stride jumping.
3, pony jump: action essentials, the right foot jumps to the side step and then the left foot steps next to the right foot, and the opposite direction is the same. When the action changes, you can change the direction or do it continuously in a certain direction.
Precautions for aerobic exercise:
1, Health and Wellness: After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toe inflamed. Always keep your feet dry. There are blisters on your feet, don't break them.
2. Step by step: Don't do too much exercise at the beginning, gradually increase the weight and gradually increase the range, and the time of each action should not be too long, 10 minutes is appropriate.
Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it. Remember, haste makes waste.
Aerobics skills
1, music first, then action.
Music is the soul of aerobics, which directly affects the style, structure, speed and rhythm of aerobics. Good music choice can not only stimulate the composer's creative inspiration, but also stimulate students' enthusiasm for exercise.
2. The comprehensiveness of choreography.
When creating aerobics, on the one hand, we should pay attention to symmetry in the action design of aerobics, such as moving left and right, kicking the left leg and kicking the right leg, which will help the overall and balanced development of the body. On the other hand, fully mobilize the whole body to participate in sports as much as possible, and strengthen the practice of buttocks, waist, abdomen, upper and lower limbs when exercising the head, neck, shoulders, chest, buttocks, waist, abdomen, back and lower limbs.
3. Ornamental choreography.
Aerobics movements should be graceful and graceful, combining rigidity with softness, adding more small joint activities, and paying attention to the artistry and fun of movements. Design more dance moves to show women's good figure and meet the needs of high school girls to show themselves.
4. Rationality of choreography
According to the physiological laws of human movement, the movement sequence of aerobics is generally divided into three parts: the first part is the preparatory movement, the second part is the main movement, and the third part is the ending movement. It follows the action design from the far end to the center of the body, from the part to the whole, from small to large in amplitude, from weak to strong and then to weak in intensity, and completes a set of actions in constant walking, running and jumping.