The basic action name of aerobics is 1, forest style.
Stand with your feet together, stand up straight, put your arms at your sides naturally, and take a deep breath.
2, tiptoe forest style
Feet together, arms together straight, arms stretched upward, body stretched hard. Slowly, the heel is off the ground and the center of gravity is on the toes. Keep your balance, look at a certain point ahead, and keep your balance.
3. Types of residual limbs
Look at a certain point in front, so as to keep your body balanced, and then slowly lift your right foot and put it on the inside of your left leg. Take five deep breaths, then slowly lower your right foot and stand up straight.
Then slowly lift your left foot and put it on the inside of your right leg. Repeat this action to keep balance. As the number of exercises increases, try to raise your feet as high as possible.
4. Flexion posture
Find a waist-high table, stand facing the table, bend over, put your hands and palms flat on the table, palms down.
5. Half squat
Feet shoulder width apart, knees relaxed and bent, hands flat on knees, upper body straight. Bend your back into an arch, and then bend your back into a circle. These two actions alternate. Inhale when you bow, and exhale when you turn.
The purpose of aerobics is to improve health, which can be adopted by people of different ages in society. According to the needs of the practice object, the movement is simple, the rhythm is slow, and the time is different, and it can be arranged for 5 minutes to 1 hour. For example, the famous American aerobics star Jane? Primary aerobics compiled by Fang Da, a set of 27 minutes. In Japan, the general duration of aerobics is around 1 hour. At present, aerobics is widely carried out in China, and there is no uniform standard for the practice time, venue, quantity, content, action name and rhythm of each set of aerobics movements, which can be arranged according to the needs of practitioners.
In addition to the above classification, aerobics can also be divided into the following categories according to certain characteristics.
(1) According to the main purpose and task of exercise, it can be divided into mass aerobics and competitive aerobics;
(2) According to the form of exercise, it can be divided into unarmed aerobics, light equipment aerobics and special bodybuilding equipment aerobics;
(3) According to the gender characteristics of practitioners, it can be divided into women's aerobics and men's aerobics;
(4) According to the characteristics of practitioners of different ages, it can be divided into infant aerobics, children aerobics, teenagers aerobics, teenagers aerobics, middle-aged aerobics and elderly aerobics;
(5) According to the anatomical characteristics of human body, it can be divided into neck aerobics, shoulder aerobics, arm aerobics, chest aerobics, waist and abdomen aerobics, hip aerobics, leg aerobics and foot aerobics.
(6) According to the characteristics of movements, it can be divided into body-building exercises, body-building exercises, running exercises and cushion exercises.
Precautions for calisthenics 1, step by step
At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate.
Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes.
Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise.
Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
2. Hygiene and health
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
People who often do aerobics should pay attention to their feet and often trim their toenails. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry.
Step 3: Suitable clothes
When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.
4. Women should pay attention to the following points.
(1) Wear a bra when doing exercises, especially those with strong support.
(2) menstrual exercise, the amount of exercise should not be too large.