(1) Body warm-up training: including head, shoulders, arms, waist, legs and other parts.
(2) Basic physical fitness exercises: handle exercises, chest and back strength, waist and abdomen strength, arm strength and flexibility exercises.
(3) Personal manners and behavior training: including standing, sitting, walking posture training and daily social etiquette training.
(4) Aerobics and body dance exercises.
Principles of physical exercise
(1) purpose principle
The enthusiasm of physical exercise mainly comes from clear purpose and correct motivation. Therefore, we should first carry out regular ideological education for students, so that they can link physical exercise with improving national quality, professional accomplishment and promoting physical health. This will help students to have positive emotions and consciously overcome all kinds of difficulties encountered in practice. At the same time, the generation of positive emotions will have a good impact on human physiology. According to relevant data, in a good emotional state, the body can secrete some beneficial hormones, which can adjust the blood flow and the excitement of nerve cells to the best state, and add a chemical substance that is conducive to improving the physical activity ability, so that the perception ability will be extremely acute and better practice results can be achieved. Secondly, at every stage of physical exercise, we should strive to achieve the expected goals. Physical exercise is a long-term task, and it is not easy to produce obvious changes in the short term. Therefore, there must be clear purpose requirements in each practice stage, and these requirements should be the expected goals of the practitioners. For example, leg flexibility exercises should aim at splitting legs vertically and horizontally, waist flexibility should aim at the lower waist, and each exercise combination should aim at mastering movements, so as to make practitioners interested in the content, and interest itself will encourage practitioners to practice actively. Through the combination of class and class, as well as the combination of physical strength and mental power, it will inevitably have a good effect on the body, and then change in body shape and temperament. In this way, practitioners will feel something and play an important role in mobilizing and consolidating the enthusiasm of practice.
(2) the principle of proceeding from reality
The principle of proceeding from reality is to formulate the corresponding exercise plan and select the corresponding exercise content according to the different grades, gender, physical foundation and practice level of the practitioners, so that the practitioners can effectively stimulate all parts of the body without fear of difficulties and excessive fatigue during the practice. For example, for students with poor physical fitness, first choose a slightly less difficult sports combination, focusing on basic quality and comprehensive exercise; For students with a certain foundation and good physical fitness, they should choose a combination of moderate and difficult movements, focus on local exercises, focus on carving various parts of the body, and cross-grip and off-grip exercises. In addition, the arrangement of practice content should be grasped at the level that students can "jump up and pick apples". At the same time, it is necessary to combine the overall requirements with differential treatment, put forward the overall requirements for people at the same level, and treat everyone's differences differently, such as the time, times and feelings of action.
(3) adhere to the principle of regularity
Students must carry out aerobics persistently, so that various effective methods in aerobics have a lasting impact on all parts of the human body, and gradually form a "habit", so that all gestures can reflect a "behavioral beauty." Students should have enough time for physical exercise, and qualified schools should offer physical education classes at least twice a week to ensure that students have enough time to receive comprehensive and systematic exercise during their school days. This is not only helpful for students to correctly understand the standard requirements of body posture, master the methods and means of physical exercise, and further improve the practice effect, which is of great significance to cultivate students' concept of "lifelong sports".
(4) the principle of gradual progress
The teaching process of aerobics must follow the principle of from easy to difficult and from simple to complex, and gradually improve the teaching difficulty and requirements. Reasonable and orderly arrangement of contents, methods and exercise load should reflect the objective law of physical exercise teaching process. Specifically, it is necessary to arrange the content of each teaching class reasonably and follow the systematic practice procedures; At the beginning of the class, warm-up activities should be carried out first, and then the contents to be practiced should be carried out, so that the practitioners can enter the practice in the best state, enhance their acceptance, improve the practice effect, and prevent the occurrence of injury accidents; At the end of the course, we should mainly relax and organize activities or play games, so that practitioners can get rid of fatigue and have a happy mood as soon as possible. For students with poor basic quality, we should pay attention to the content of basic exercises. For example, simple movements are often used in basic quality exercises, and single movements are often used in shaking hands or leaving hands. Feeling exercises should be the key content. With the continuous improvement of physical fitness and sense of movement, new requirements are gradually put forward, and sports are gradually transferred to a higher level.
(5) the principle of comprehensiveness
Aerobics should comprehensively develop all parts of the body, all kinds of physical qualities and basic activity ability, and carefully "carve" every part of the human body. Students in school are in the stage of growth and development, so physical exercise should fully influence the human body, highlight the key points in different stages and give consideration to other aspects. At the same time, it is necessary to combine physical exercises with the cultivation of inner temperament, so that students can have a correct aesthetic consciousness through physical exercises, even if their bodies are well developed and have elegant and refined temperament, and grow up healthily in a beautiful artistic environment.
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The research and implementation of dance body training course can promote the all-round development of students' body and mind, develop students' artistic thinking, cultivate students' bodybuilding posture, shape perfect figure, and make students improve their aesthetic ability imperceptibly, thus achieving the goal of improving their comprehensive quality.
As a part of quality education, dance body training course is a newly developed and emerging art course for arts and sciences students in many colleges and universities in recent years. Once this course was opened, it won the emotional recognition and favor of many college students. Theoretically, it has been supported by the teaching and research practice of many educators. This phenomenon shows that the accurate positioning of dance body training discipline itself can promote the all-round development of students' body and mind, cultivate students' bodybuilding posture, shape perfect figure, and make students improve their aesthetic ability imperceptibly, thus achieving the goal of improving their comprehensive quality.
Compared with basic culture courses and professional dance courses, dance body training courses have their own particularity and regularity, which need to be developed, constructed and gradually improved. In order to promote and deepen the teaching and research of college students' dance body training course, the author intends to make a preliminary discussion on the meaning, value orientation, content form and implementation measures of dance body training.
The Significance of Dance Body Training
The basic content of body shape includes three elements: body shape, posture and body language. Body shape refers to the natural form of the human body, that is, the physical characteristics and physique types of the human body. Body posture refers to a habitual posture formed in people's daily life, that is, people's standing, walking, sitting and lying, manners and other body postures. Body language is an auxiliary silent language that uses body posture, body movements and facial expressions to convey information and communicate feelings. It is a conventional natural body language formed by people in long-term communication. With the use of audio language in communication, it is a kind of reinforcement, supplement and enrichment of audio language.
Body type can be called "static body type" and body type can be called "dynamic body type". There are both connections and differences between them, and they will influence each other to some extent. Generally speaking, the body shape is more congenitally observable, while the acquired plasticity of the body shape is greater; Body shape mainly reflects the basic condition of human body, and posture mainly reflects people's cultivation and taste.
Dance body training refers to the scientific and graceful training of basic movements such as standing, sitting, lying, walking, running, jumping and supporting through sports training. Dance body training includes two aspects:
1. Based on human anatomy and human sports science, guided by the theory of physical education, we adopt scientific methods to change the original, natural and rough body movements of trainees, improve the flexibility and flexibility of human sports bodies, enhance the plasticity and beauty of body shapes, and gradually improve the body movements of trainees.
2. Under the guidance of the basic aesthetic principles, cultivate the trainees' aesthetic taste, enhance their understanding, discovery and expression of beauty, thus creating aesthetic feeling, gradually improving the trainees' elegant temperament and freely using body skills, shaping themselves and expressing beautiful bodies.
Dance body training is a science based on the theory of human body science and guided by aesthetic principles. It is a comprehensive basic quality training. Simply put, physical training is the training of beauty, that is, the training of physical beauty and inner beauty. It is to improve the body, enhance physical fitness, improve physical beauty, enhance aesthetic awareness, and turn people's unconscious sports activities into conscious physical fitness exercises, so as to obtain a more bodybuilding physique, elegant and dignified posture, symmetrical and harmonious figure, and chic demeanor. Body movement training is the carrier and foundation; The consciousness of beauty is the soul, and the two cannot be neglected; The consciousness of beauty can only be cultivated in body movements.