The basic steps of mass aerobics are 1 and March.
Description of action: In this action, the feet are lifted in turn, and the knees and ankles are elastically cushioned when falling. Technical points: Pay attention to the relative position of legs and the orientation of toes and knees, and pay attention to the elastic buffering of knees and ankles when doing actions. In addition, according to the needs of the movement, the trunk part should have appropriate ups and downs to match the basic pace.
(1) Step: March
Action description: Lift your legs in place and land in turn.
Technical points: when falling, the ankle, knee and hip joint are elastically buffered in turn.
Action changes: step twist, step split legs, step closed legs, bounce step.
(2) Step by step: Walk easily.
Action description: one foot moves forward, the other foot is placed on the front foot, and then it is restored in turn.
Technical points: when stepping forward, the heel touches the ground first and transitions to the whole sole; There must be a process of closing legs before and after; The knee joint is always elastically cushioned in every beat.
Action change: one step forward and one step back.
(3) Step V: Step V.
Action Description: Take one step forward with one foot, take one step to the other side with the other foot, Zhang Kaicheng's feet, bend your knees, and then return to the original position in turn.
Technical points: Both legs, knees and ankles are always in elastic state. Squat with your legs apart, with your center of gravity between your legs.
Action change: reverse step v, turn step v, jump step v.
(4) Walking: Mambo
Action description: one foot moves forward, the knee bends, the center of gravity moves forward, the other foot lifts slightly, and then falls in place; Or take a step back, move your center of gravity back, lift your other foot slightly, and then fall in place.
Technical points: The feet always touch the ground alternately, and the body center of gravity moves back and forth with the movement, but it is always between the feet.
Action changes: a twist and a jump.
2. Peer-to-peer classes connect steps or steps together.
Description of action: this action has elastic flexion and extension of legs. When touching the ground, one leg bends and the other leg straightens.
Technical points: During the whole movement, the knees should be elastically flexed and stretched, including at the end of the movement, the knees of both legs should be slightly flexed, not too straight, which destroys the unique elasticity of aerobics.
Action changes: finger side, finger front, finger back.
(1) Toe point: Tap forward.
Action description: Stand with one leg slightly bent, the other leg straight, the toes touch the ground, and then return to the posture of combining legs.
Technical key points: the support leg always stands with knees bent, and elastically flexes and stretches with the movement.
Movement changes: Toe forward, toe side, toe backward.
(2) The heel is at the heel point
Action Description: 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.
Technical key points: the support leg always stands with knees bent, and elastically flexes and stretches with the movement. Always maintain a high degree of flexibility and rhythm.
Action change: point to the front of the heel and point to the heel side.
Step 3 walk together
Action description: One leg takes a step, the center of gravity moves to this leg, and the other leg touches the ground with heel and toe, or sucks, bends, kicks, etc. , and then walked in the other direction.
Technical points: pay attention to the conversion and follow-up between the centers of gravity.
(1) Step touch
Action description: one foot is out, and the other foot is close to the knee; Take another step in the opposite direction.
Technical points: keep your knees bouncing, and the range and intensity of action depend on the action style.
Action changes: step left and right, step back and forth, step to both sides, turn around and step.
(2) Step top at step point
Action Description: Take one step to one side with one foot, move the center of gravity with both feet by bending your knees, and point the other leg forward, sideways or backward with your toes or heels.
Technical points: the legs are elastically flexed and stretched, and the center of gravity moves in an arc shape; Don't twist your upper body.
Action change: step left and right, step back and forth, step left and right.
(3) Curl after stepping.
Description: Take a step with one foot, bend the other leg backwards, and then take a step in the opposite direction.
Technical points: After kneeling down, the supporting leg is slightly flexed, and the heel of the back leg is close to the hip.
Movement changes: bend your legs sideways, move your legs back and forth, and bend your legs after turning around.
The benefits of aerobics help to improve IQ.
Although IQ depends on heredity, nutritional status, education level and other factors. However, a series of exercises such as aerobics also play an important role in the development of IQ. Aerobics can promote brain development, improve and improve brain function, and contribute to intellectual development.
Doing aerobic exercise can effectively eliminate brain fatigue.
Aerobics is an active way to rest, because when dancing aerobics, the nerve centers related to sports will be excited, and the nerve centers related to cultural learning will enter a state of inhibition. This inhibition will be strengthened with the excitement of the motor center, so that the nerve center related to cultural learning can get a good rest and play a protective role in the nerve center related to cultural learning. Physical exercise after study can not only increase the supply of oxygen and nutrients, but also improve the function of the brain.
Doing aerobic exercise can lose weight.
Doing aerobics is undoubtedly a good way to lose weight healthily. In the process of aerobics, on the one hand, it directly consumes body heat, oxidizes fat and loses weight; On the other hand, it is to improve the body's metabolic consumption ability, increase daily energy consumption, and also achieve the purpose of losing weight. Under the influence of these two aspects, adhering to aerobics can shape a perfect figure. According to the American College of Sports Medicine, the correct aerobics can help you keep healthy, energetic and slim up to 70%.
10 matters needing attention in aerobic diet for reducing fat and increasing muscle 1. Animal protein is better than plant protein in muscle building, because its amino acids are more comprehensive.
2. Is water your muscle? Engine oil? Remember to drink plenty of water.
3. After training, 50g of fast-absorbed carbohydrates can help your muscles grow, such as juice, honey water, glucose and cooked bananas.
4. Eat at least one gram of protein per pound of lean body weight every day.
5. Healthy fat is the material basis of your hormones, such as egg yolk, nuts, coconut oil and fish oil. The daily total fat intake should be at least 0.4g per pound of body weight.
6. Cellulose can ensure the comfort of your stomach, thus promoting your absorption of nutrients.
7. Alcohol will increase your fat and inhibit the secretion of hormones, thus limiting the growth of muscles.
8. prepare homemade food for 3 days to ensure that the muscles are always there? Fuel? .
9. Nuts are a good source of healthy fat and protein, but you should control the quantity because nuts are high in calories.