Type: knee bounce; Knees and ankles bounce; (ankle bouncing).
Form: do elastic exercise with legs; Cheating and jumping.
Direction: there is a forward bounce; 45 degrees left and right; Jump left and right.
Technical points: Knees and ankles naturally flex and stretch.
The movements of aerobics are composed of single movements, which come from unarmed gymnastics, rhythmic gymnastics and dance.
1, unarmed 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.
2, 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.
3. 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.
Matters needing attention
One: Normative action
The standardization of movements is based on the standardization of movements, so the position, direction and movement route of limbs must be accurate when practicing. Pay attention to the speed, muscle strength and amplitude of the action, that is to say, the muscles are fully elongated and contracted, so as to achieve the overall effect of the action.
Second, the flexibility of action.
Elastic movement is one of the characteristics of aerobics, and the elasticity of movement involves many parts of the body. Therefore, attention should be paid to the control of muscle contraction and relaxation during practice, so that the movements are elastic and the rhythm is even, and the joints are prevented from being excessively stiff and overstretched.
Three: the sense of rhythm of action
Mastering the rhythm of movements is very important for aerobics practice. Practitioners must have certain muscle control ability, music rhythm and action completion ability if they want to perform better movements. Therefore, in practice, we should pay attention to the development and training of students' sense of rhythm, so that students can master the sense of rhythm slowly on the basis of understanding the rhythm of music.
Aerobics is very popular in major fitness places. Senior fitness coach reminds everyone that when doing aerobics, we should pay attention to the following items in order to receive good fitness results.