Chinese name: aerobic dance mbth: aerobic dance Efficacy: Fitness is suitable for the crowd: middle-aged and elderly teenagers, Latin style, FUNK and HIP-HOP style, slimming in aerobic dance, course characteristics, injuries, main causes of injuries, internal and external causes of injuries, and methods to prevent injuries. Aerobic dance can be divided into aerobicdance, hip-hop, funk and SALSA according to the different characteristics of action and music. Aerobic dance appeared in China in many styles, such as fan dance. You don't have to go to a dance classroom to dance aerobic dance. You can dance at home and choreograph according to your age, which gives you more freedom. The earliest Latin-style aerobic dance has Latin-style aerobic dance, such as jazz aerobics; In jazz-style aerobic dance; Later, salsa aerobics appeared, which is also a fast Latin dance style in aerobic dance, and it absorbed many styles such as mambo, cha-cha, tango and samba. These aerobic dance are characterized by a lot of hip movements and graceful movements. The funk, funk style and aerobic dance of hip-hop have a lot to do with funk and hip-hop music, which is cheerful and makes people feel eager to try. FUNK and HIP HOP are aerobic dance, with free dance and black dance styles. Easy, free and changeable movements can improve the coordination of exercisers and achieve the purpose of fitness. After FUNK and HIP HOP, people are very happy. So this kind of aerobic dance is very popular with young people. Aerobic dance has a slim waist, so wearing a navel dress and low-waisted hot pants will make you more attractive to customers. However, a more important reason for having a thin waist is your health. People with a waist circumference of more than 35 inches are more likely to suffer from heart disease and diabetes. Clever diet, aerobic exercise, and the following abdominal exercises can keep you away from this dangerous zone. Aerobic dance, you need to practice your waistline. Let's move quickly. These actions are mainly aimed at the fat on the side of your body. Do it two or three times a week, once every other day. Knee-sitting exercises keep your spine straight and your knees bent. Sit on your ischium with your feet flat on the ground, your ankles together and your hands behind your back as support. Focus on your abdominal muscles, lower your legs to the left until they are about 6 feet off the ground, keep your ankles pressed together and your shoulders forward. Turn your feet, but don't leave the ground. Hold 1 sec, then slowly pull your leg up with your abdominal muscles, and then turn right. Don't put your knees directly on the side, pay attention to control your movements. Do it while doing it 1 min. Lateral pressure exercises lie on the ground, on the right side of your body, with your legs straight. The forearm of the right hand surrounds the waist and the right hand is placed on the left hand. Put your left hand behind your head and point your left elbow at the ceiling. A simple version: don't lift your legs, just lift your upper body. Using your left deltoid (not your right arm), contract your abdomen and your left shoulder about 2 to 3 feet off the ground, and at the same time lift your left leg about 12 feet, keep this action for 2 seconds, and then slowly return to the initial position. At first, do it five to eight times on the left and right sides of your body. Slowly increase to 12 to 15 times on both sides of the body. Do it every time 1 to 2 groups, and rest between each group 1 minute. Course features (1) warm-up stretching (05- 10 minutes) (2) aerobic dance content (20-40 minutes): jazz, salsa, funk and hip hop content. (3) Specialized dance practice (05- 10 minutes): abdominal, hip, arm, waist, hip, leg or other strength. (4) Relaxation and stretching (5- 10 minutes) courses can be divided into learning courses, creative courses and performance courses according to students' conditions. According to the survey, the most vulnerable parts in aerobic dance are tibia, foot, back, knee and ankle. The main causes of aerobics injuries are excessive exercise and sprained feet. Internal and external causes of ligament strain and other injuries: clothing and shoes problems, warm-up activities, relaxation, insufficient stretching, movement problems, poor coaching and teaching methods, etc. Internal causes: insufficient dancing skills, insufficient adjustment, too tight legs, weak hips, and eagerness to achieve success. The methods to prevent injuries can be aimed at external causes: wearing clothes and shoes suitable for sports, preparing for activities, relaxing, fully stretching, following good coaches, etc. In view of the internal factors, we can: choose the courses that suit us, don't rush for success, and pay attention to the improvement of our basic physical fitness.