Basic footwork of aerobics
1, leg
(1) and Jump.
Jump with your legs together.
Landing buffer is controlled.
(2) Squat jump
Stand with your legs apart, kneel down, jump up, and bend your knees when landing with your legs apart.
When kneeling, the angle between the big leg and the small leg should not be less than 90 degrees, and pay attention to the control of the body in the air.
(3) Jack
Jump with your legs together and land with your legs apart. Then jump up from your legs and land on your legs.
When knees are crouched with legs apart, feet are naturally spread out, knees are bent along toes, the included angle of knees is not less than 90 degrees, and heels land.
(4) Squat
Legs have controlled bending and extension. It can be divided into two types: squatting with two legs together and squatting with two legs apart.
When squatting with legs apart, the legs should be slightly larger than the shoulders (or shoulder width), the toes should be slightly spread out, and the joint angle should not be less than 90 degrees when bending the knees. Knees should be aligned with toes, hips should squat 45 degrees to the right, and upper body should be upright.
(5) lunge
Stand with your legs apart and your feet parallel. Get down and get up again.
When squatting, the knees of the hind legs are down and the thighs are vertical to the ground. The center of gravity is always between the feet.
(6) Lift the heel.
Raise your heels, lower your heels, and bend your knees slightly.
When lifting the center of gravity, clamp your feet and tighten your abdomen. Bend your knees when you fall.
Step 2 alternate classes
(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.
3, 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.
4. 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.
5. Lift your legs
(1) leg inhalation (knee lift/knee lift)
One leg, knee up, down, back.
Keep your knees bent and lift your thighs above the level. Keep your upper body upright.
(2) leg lifts
Stand with one leg slightly bent, lift the other leg, and then return.
Leg lifting does not need to be very high, but it should be controlled. Keep your upper body upright.
(3) Kicking
Stand with one leg slightly bent, lift the other leg, and then return.
Leg lifting does not need to be high, but it needs to be controlled. Keep your upper body upright.
(4) flick
Stand on one leg, bend the other leg backward first, then bounce back and forth to kick and restore. Usually in the form of high impact.
Control your legs when you pop up, and keep your upper body upright.
(5) Leg bending
Stand on one leg, bend your knees backwards with the other leg, and lower your leg to recover.
Support legs are elastic, knees are close together, and heels are close to hips.
Benefits of aerobic exercise
First, strengthen the system and improve health.
Regular aerobic exercise will have a good influence on many organs and systems of the body. Long-term participation in aerobic exercise can make the myocardium thicker, the volume of the heart cavity larger and the elasticity of blood vessels increased, thus improving the function of the heart, making the heartbeat favorable and increasing the cardiac output, thus improving the oxygen supply capacity of the whole body.
Aerobic exercise also has a good influence on the function of respiratory system. It can improve the breathing depth, increase the gas exchange capacity of each breath, not only benefit the rest of respiratory muscles, but also improve the functional reserve of respiratory system, thus ensuring to meet the needs of gas exchange during strenuous exercise and improving the technical level.
Aerobic exercise can also improve the function of digestive system. Because muscle activity can consume a lot of energy, and aerobics has more all-round hip activity, which stimulates gastrointestinal peristalsis, enhances digestive function, helps to absorb and utilize nutrients, and thus improves the resistance to diseases. Regular aerobic exercise can also improve the flexibility of joints and enhance the elasticity of muscles and collective tissues.
Second, improve the body shape and cultivate a dignified posture.
Body shape mainly refers to whether the proportion of all parts of the body is symmetrical and harmonious, and posture mainly refers to whether the posture of the whole body and main parts is dignified and beautiful. As the saying goes? Stand like a pine tree and sit like a clock? . If we don't pay attention to the correct posture for a long time, it may affect the normal growth and development of some bones, resulting in bad posture such as spinal curvature, hunchback and chest.
The uniqueness of aerobics is that it can have a positive impact on the balance of body proportion, especially it can increase the volume of chest and back muscles, eliminate excess fat deposited on the waist and abdomen, and make the body plump, elegant and beautiful. In addition, through regular normal body movement training, incorrect body posture can be corrected and correct and dignified posture can be cultivated, so that the figure and manners of the exerciser will be well changed.
Third, adjust psychological activities and cultivate good sentiments.
Aerobics is a kind of sports with music. Through aerobics practice, not only can we form a beautiful figure, but also have a good influence on people's psychological state. Through beautiful and lively music rhythm and lively and pleasant body movements, people are intoxicated with the rhythm of beauty, psychological tension and troubles are quickly eliminated, body and mind are fully adjusted, and mental outlook and temperament cultivation will be improved and improved.
Aerobics, in particular, is a group sport, which is carried out in a collective place, so that practitioners can experience the relationship between individuals and groups. Me? Place? we? Among them, it plays a role in coordinating the relationship between people. Through the practice of collective cooperation, it is also helpful to enhance friendship, make friends and improve group awareness.
Fourth, improve the function of nervous system and develop physical fitness.
Aerobic exercise is carried out under the control and regulation of the central nervous system. Conversely, aerobic exercise can also improve the functional level of the central nervous system. It can improve the intensity of nerve process, concentrate manpower, balance ability and flexibility, and has a broad vision, keen sense, enhanced analytical comprehensive ability and vigorous vitality.
At the same time, it can also improve the overall physical quality of the human body. Aerobics is a sport that requires strength and abdomen. Regular participation in aerobics can enhance muscle strength and improve the elasticity of tendons, ligaments and muscles, thus developing the strength and flexibility of the human body.
Matters needing attention in aerobics
1, prepare for the activity
Adequate warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activity, thus preventing sports injuries.
2, reasonable arrangement of exercise plan
Exercisers should arrange the time, intensity and number of exercise groups of aerobics according to their own physique. Patients with chronic diseases should exercise under the guidance of doctors, patients with cardiovascular diseases should reduce strenuous exercise to avoid rapid head rotation and sudden movement, and it is best to stop aerobic exercise when suffering from a bad cold.
Step 3 replenish water in time
In the process of exercise, we should pay attention to replenish water in time to ensure good health and normal body. The best way to replenish water is to drink more and keep the balance of water in the body at any time.
4. Exercise two hours after meals.
Generally, aerobic exercise can only be done two hours after meals. Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms. And eat something easy to digest before exercise, and rest for 30 minutes after exercise.
It is not advisable to exercise on an empty stomach.
If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.
6, the choice of clothing during exercise
It is best to choose elastic, pure cotton, soft and comfortable clothes. After every exercise, wash clothes in time and keep them dry. Shoes should not only be the right size, but also be padded and have certain elasticity and flexibility. Never wear high heels and platform shoes.
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