1. Stretch generously
Aerobics began to spread, also known as rhythmic gymnastics. It combines various dance shapes to show human posture. According to the characteristics of various parts of the human body, it arranges complete sets of movements such as stretching, unfolding, bending, vibrating, winding, turning and jumping, and shows the youthful vitality and artistic appeal of physical exercise with music. Rhythm is also named after it.
The characteristics of rhythmic gymnastics are more prominent:
(1) Rhythmic gymnastics is a combination of basic gymnastics and graceful dance movements, with generous movements, cheerful and bright rhythm and outstanding performance in body improvement. It is called "the movement of sculpting the body".
(2) Rhythmic aerobics is accompanied by cheerful, unrestrained and rhythmic music, which can give people passion and encouragement and make people energetic and energetic.
(3) Rhythmic exercises have great randomness and self-selection, which can not only make the body and mind develop in an all-round way, but also improve aesthetic ability and cultivate sentiment.
Rhythm is a comprehensive embodiment of health, strength and beauty. It aims at improving health, expressing body shape, beautifying body shape, regulating mood and developing body coordination and flexibility. As long as you master some typical movements, you can edit and practice with the rhythm of music. Therefore, it has become a popular and relatively simple mass entertainment and fitness project.
2. Cheerful rhythm
Rhythm exercises for mass entertainment and fitness can be written and practiced by yourself, and there is no need for fixed complete sets and graphic exercises. However, it is necessary to master some basic movements in order to do aerobics well.
(1) Head and shoulder exercises. The key point of head and shoulder exercises is to bend the head and neck back and forth and turn the shoulders left and right according to the cheerful and bright music rhythm.
① Head and neck flexion: the feet are about shoulder width apart, the hands are akimbo, the body is upright, the legs are slightly crouched, the head and neck are flexed forward, and the body remains upright. Head and neck flexion: stand side by side with your feet, your arms drooping freely, your left foot moving to the left, your legs squatting slightly, your left arm lifting horizontally to the left, and your palms facing down; The right arm is perpendicular to the body, and the head and neck are bent to the left and restored. In the opposite direction, make a right turn.
(2) Shoulder lifting: open your feet, hang your arms to your side, squat your legs slightly, sink your shoulders, push your legs straight, shift your weight to your left leg, and lift your shoulders. Repeat in the opposite direction.
③ Turn your shoulders left and right: open your feet, raise your arms horizontally, open your fingers, palm up, sink your left shoulder and turn your right shoulder forward. The right arm rotates with it, at the same time, the hip pushes to the left, and the right knee flexes slightly and flexes. Repeat in the opposite direction.
④ Around the shoulder: feet open, arms droop, center of gravity moves to the left leg, the left shoulder sinks forward, upward and backward, and the right shoulder relaxes and sinks. Repeat in the opposite direction, then both shoulders sink at the same time, and then move backwards, upwards and forwards for one week.
(2) Upper limb exercises. The main point of upper limb exercise is to stretch, swing and bend your arms with the rhythm of music, and then move your chest together and sideways. Arm extension: open your feet, make a fist and bend your elbow to the side, the heart of the fist hangs forward, the left shoulder sinks, the right arm is straight, the fingers are open, the palm is forward, and the left medulla is locked with the right knee joint in the opposite direction. Say it again.
① Swing your arms and bend your elbows: open your feet, hang your fists on your side, and bend your legs once. When your arm swings forward to a horizontal position, bend your elbow. After the center of the fist turns, keep your arms level and bend your legs once. Keep your arms straight down to your sides, lift them sideways to a horizontal position and bend your elbows. Keep your arms level and fists facing each other.
(2) Raise your arms and close your chest: your feet are open, your arms are drooping, your legs are slightly flexed, your arms are lifted from the lower body side to the level, and you are fused forward (your arms are forward) until your wrists are close to each other, and your head is lowered and your chest is closed.
③ Open your arms and expand your chest: move your shoulders forward as far as possible, keep your legs straight, palms up, open your arms horizontally to the side and move back as far as possible, and push your chest forward.
④ Move the chest sideways: open your feet, hang your arms, lift your left arm sideways, open your fingers, move your palms forward, move your chest sideways as far as possible, and fix your legs and hips. Restore, reverse direction, repeat.
⑤ Bend the waist: When the waist bends back and forth, your feet are wider than your shoulders, your arms droop, your upper body leans forward, and your arms are lifted back. Then the upper body is lifted and bent backward, and the right hand touches the back of the right leg down behind the back, and the left arm is lifted. Move your hands in the opposite direction. Repeat. When bending sideways, open your feet, raise your arms horizontally, palm down, squat your legs slightly, and keep your left arm hanging to the front of your abdomen in an arc shape with your palms up. Put your right arm on your head, palm to the left, waist to the left. Restore. Repeat in the opposite direction.
⑥ Hip-lifting: When lifting hips, open your feet, put your hands on your hips, lift your hips to the left, keep your left foot upright, and bend and buckle your right knee. The action is repeated in reverse. When lifting your hips, stand with your feet side by side with your hands akimbo. 1 Pat your left foot and stretch it to the left and front, button your toes, and at the same time, put your hips forward and straighten your legs. 2 clap the left foot to retract, the forefoot falls on the inner side of the right foot, the knee flexes slightly, the hip relaxes and retracts, and naturally swings to the right. 3 shoot left with your left foot, buckle your toes, lift your hips to the left and straighten your legs. Four beats is the same as two beats. 5 Take the left foot to the left, button your toes, push your hips back and forth, and straighten your legs. Six beats is the same as two beats. Seven beats is the same as three beats. Eight beats to restore. The third eight beats is the action of 1-8 beats for the right foot.
(3) Lower limb exercises.
① Footsteps rolling and flexion and extension: when rolling, stand with your feet together, with your hands akimbo, your left heel lifted with 1, your knees buckled slightly, and your center of gravity moved to your right leg. 2 Put down the left heel and lift the right heel at the same time, buckle the knee slightly and shift the center of gravity to the left leg. Stand side by side with your hands akimbo when performing flexion and extension steps. 1 clap your left leg with your knees raised and your right leg slightly crouched. When the left foot straightens forward and the forefoot touches the ground, the right leg straightens at the same time. Pat the left leg slightly up, bend your knees and retract. The whole foot will land side by side with the right foot, and the right leg will bend and stretch once. The action of 3-4 beat is the same as that of L-2 beat, and the right foot is extended to practice. 5-6 Clap your left foot to the left. 7-8 Clap your right foot to the right and bend it. The second eight beats do backward and lateral flexion and extension steps.
② Running, jumping and kicking: Stand side by side with your feet akimbo. When running and jumping 1 clap your right foot and jump in place once, and at the same time lift your left leg with your knees bent, and then land. Jump once with your left foot, bend your knees and lift your right leg at the same time, and then land. Then do forward, backward and sideways running and jumping exercises. When jumping and kicking, I clap my right leg to jump in place and kick my left leg straight forward (the foot is higher than the shoulder height). 2 clap your right foot and jump in place once, with your left leg falling and your forefoot touching the ground on the inside of your right foot. Repeat in 3-4 beats 1-2. The action of the 5-8 beat is the same as that of the 1-4 beat, except that the right leg is kicked instead.
3. Popularization for the public
Aerobics is a kind of exercise that uses body movements to express posture, and it is a kind of aerobic exercise with whole heart. Extensive stretching exercise, including changes in strength and speed, is beneficial to improve nerve regulation, joint flexibility, cardiopulmonary function, body flexibility, muscle strength and elasticity. Because of the colorful movements of aerobics, the rhythm and melody of music are constantly changing, it can stimulate people's youthful vitality and vigor, help to cultivate sentiment, express themselves, enjoy joy, adjust their spirits, bring people into a beautiful situation and cultivate a good mood.
Good physical condition can cheer people up and help to ensure the normal operation of various organs and systems of the body. Regular practice of aerobics can play a very good role in maintaining the normal physiological curvature of the spine, which is not only conducive to the bodybuilding of the head, neck and back posture, but also conducive to the elegance of standing, sitting and walking. It can also be used to stretch the chest, waist and buttocks and twist the joints, which is more conducive to the processing and transformation of beautiful postures.