Bodybuilding is a purposeful and planned teaching and exercise process based on human science, which exercises healthy physique, trains manners and instruments, and cultivates moral quality through bare hands or equipment practice.

First, the content of physical exercise

Physical exercise is a complete and systematic exercise system, and its content is divided into the following aspects according to the parts and functions of exercise:

(A) the correct feeling exercises of all parts of the body

Correct sensory perception is one of the necessary conditions to form and maintain a beautiful figure, including the sensory perception of the head and neck, trunk, upper limbs and lower limbs and the basic posture of standing. It is an indispensable part of physical exercise to experience the muscle sensation necessary to maintain the correct posture of the body and improve the self-control ability of the body through sensory exercises in various parts of the body.

(b) basic form exercises

Basic form refers to the congenital form and acquired form of the most basic body posture. Its exercises include basic direction, basic parts, hand holding posture, hand holding posture and expressive force. In the practice of basic posture and basic parts, the cognition of direction is standardized for the basic parts of feet and hands; In the hand-holding exercise, arrange the exercise content according to the physical condition of ordinary college students and put forward the normative requirements; Unarmed posture exercises, including various basic footwork and arm movements, emphasize the beauty of gestures and are rich in content; The expressive exercise focuses on cultivating people's graceful posture and the ability to express emotions with body movements and facial expressions, which is one of the most important exercises in body exercises.

(3) Basic quality exercises

Basic quality is a necessary condition for controlling and maintaining body posture. In this part, flexibility, strength and coordination are selected, and their exercise methods are classified and introduced.

Second, the characteristics of physical exercise

Compared with other sports, aerobics has different characteristics. Only by understanding these characteristics can we give full play to the role of aerobics, choose training methods purposefully and pertinently, and achieve the purpose of effective fitness.

(a) for employees at different levels.

The content of aerobics is compiled according to the physiological and psychological characteristics of teenagers, taking into account the needs of teenagers at different ages and according to the law of action formation. The content is divided into three groups: high, medium and low.

(2) Effectively exercise all parts of the human body.

Aerobics pays attention to the method of combining the whole exercise with some exercises in content, which is a comprehensive and focused exercise and "carving"

The conditions provided by the human body can not only enhance the control ability of muscles, but also cultivate correct sensory perception, exercise a certain part of the body or develop a certain quality, and further improve the health level of the body while exercising physical beauty.

(C) in line with young people's desire to pursue beauty

It is human nature to love beauty. Nowadays, teenagers demand not only better health, but also more bodybuilding. Physical exercise is to consciously inject the meaning of "beauty" into exercise, based on human science, and improve muscle control, movement expression, coordination and flexibility through various exercise means and methods, so as to obtain a strong body. Satisfy teenagers' desire for beauty.

(4) There are certain artistic requirements.

Physical exercise requires accuracy, coordination, large amplitude, strong sense of rhythm, beautiful posture and music. Both local exercises and overall exercises should fully reflect the rhythm and feeling of beauty, and fully reflect the artistic requirements of dynamic beauty and static beauty in the process of completing exercises.

(5) It can cultivate people's inner temperament. "Sports create human beauty, not only by shaping the body, but also by instilling a cheerful, open-minded, sincere and enterprising spirit into people's hearts through sports, so that people's actions and gestures are full of beautiful charm, thus truly demonstrating the cultural quality of the human body. Generally speaking, teenagers who have undergone systematic physical exercise are not only well-proportioned, but also well-behaved, sitting, standing and walking gracefully, which can fully show their youthful vitality. The physical beauty obtained through physical exercise can reflect a person's mental outlook and temperament, and it is a window to show people's inner beauty.

Third, the principle of physical exercise

Adolescence is at a critical stage of physical growth and development, and it has not yet been finalized. Great plasticity is the key period to form a good figure and posture and improve bodybuilding. Therefore, we should seize this opportunity and follow the following exercise principles to carry out bodybuilding for a long time, systematically and scientifically.

(A) the purpose principle

The enthusiasm of physical exercise comes from clear purpose and correct motivation. Therefore, we should first carry out regular ideological education and link the purpose of physical exercise with improving the quality and national image of the whole Chinese nation and promoting the correct development and health of the body. The determination of this goal is helpful to generate positive emotions and consciously overcome various difficulties encountered in the practice process. 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 should be clear purpose requirements in each practice stage, and these requirements should become the expected goals of the practitioners. For example, leg flexibility exercises should aim at vertical and horizontal splits, and each exercise combination aims at mastering movements, thus making practitioners interested in the content. Interest itself will promote practitioners to practice actively. Through the combination of class and class, physical strength and brain power, it will inevitably have a good influence on the body, and then change in body shape and temperament. In this way, practitioners will feel something, which plays an important role in mobilizing and consolidating the enthusiasm of practitioners.

(2) the principle of proceeding from reality

The principle of proceeding from reality is to make corresponding practice plans and select corresponding practice contents according to the different ages, genders, physical foundations and practice levels of practitioners. So that practitioners can effectively stimulate all parts of the body in the process of participating in sports, and are not afraid of difficulties or excessive fatigue. For example, when dealing with children, we should choose a combination of exercises with lower difficulty-focusing on basic quality exercises, focusing on all-round exercises, and appropriately selecting content with strong gameplay; For teenagers with a certain foundation, we should choose the movements in the middle and high difficulty group-mainly local exercises, mainly carving various parts of the body, and crossing the grip and leaving the grip. At the same time, we should combine general requirements with differential treatment, put forward general requirements for the similarities of people at the same level, and treat everyone's differences differently. Such as the number of exercises, time, feeling of action, etc.

(3) Adhere to the principle of regularity.

When doing calisthenics, we must insist on regularity and perseverance, so that various effective methods in calisthenics can have a lasting impact on all parts of the human body, gradually form a "habit" and make every gesture reflect a "behavioral beauty." Teenagers should have enough time for physical exercise, and qualified schools should set up physical education class at least twice a week to ensure that students have enough time to receive comprehensive and systematic exercise during their school days. This not only helps students to correctly understand the standard requirements of body posture in concept, but also helps students to master the methods and means of physical exercise in practice, and also helps to form biological rhythm, so that the human body can gradually adapt to and prepare for participating in exercise, further improving the effect of exercise, which is of great significance to cultivating students' idea of "lifelong sports".

(4) the principle of gradual progress

In the process of teaching physics exercises, we must follow the principle of from easy to difficult, 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, warm-up activities should be carried out before class, and then the content to be practiced should be carried out, so that practitioners can enter the practice in the best state, enhance their acceptance, improve the practice effect, and prevent injury accidents; At the end of the course, there should be relaxation activities or games, so that practitioners can eliminate fatigue as soon as possible and produce happy emotions. For those who have just participated in the exercise, they should pay attention to the content of basic exercises, and gradually put forward new requirements with the continuous improvement of physical fitness and sense of action, and gradually transition to higher-level movements.

(5) the principle of comprehensiveness

Aerobics should comprehensively develop all parts of the body, all kinds of physical qualities and basic activities, and carefully "carve" every part of the human body. Teenagers are in the stage of growth and development, and physical exercise should strive to influence the human body in an all-round way, highlight the key points in different stages and give consideration to other aspects. At the same time, it is necessary to combine physical exercise with the cultivation of inner temperament, so that teenagers can have a correct aesthetic consciousness through physical exercise, even if they are well developed and have an elegant and refined temperament, they can grow up healthily in a beautiful artistic environment, making physical exercise an effective means to improve the comprehensive quality of teenagers.

Four forms of evaluating beauty

(1) Physical beauty mainly refers to the physical beauty, body symmetry and harmonious proportion of the human body. Characterized by good development (height, weight, chest circumference, hip circumference, shoulder width, thigh circumference, etc.). ), strong bones, muscular and healthy skin color. It is generally believed that the joints are thick and protruding, and O-legs, X-legs and chicken breasts are not beautiful. People's body shape can be changed by improving the nutritional structure, physical exercise and various strength endurance exercises, because people's motor organs have different degrees of plasticity. After long-term exercise, bones, joints, muscles and ligaments can undergo some adaptive deformation, especially muscle changes, which can change people's external morphology and affect people's body shape. The proportion of human body shape indexes affected by heredity and environment is inconsistent, such as height, sitting height, head width, leg length and arm length, which are greatly influenced by heredity, while chest circumference and leg circumference are less influenced by heredity. People's physical beauty should generally meet the following requirements:

1, equilibrium. The so-called balance refers to the appropriate proportional relationship between the parts. This proportional relationship should conform to the basic characteristics of people of the same family, the same kind and the same age.

2. symmetry. Man's symmetry refers to left-right symmetry, that is, from front to back to achieve left-right balanced development. Shoulder line, hip line and eyebrow line are kept in a horizontal position.

3. Contrast. In order to achieve the effect of comparative relationship, human physical beauty must first achieve the effect of gender contrast and obtain the natural characteristics of gender. Secondly, we should pay attention to the comparison between trunk and limb parts, upper limbs and lower limbs. The third is the color contrast of different parts of the body, such as hair and skin, white eyes and pupils.

4. curve. People's figure has also reached the sensory effect of curvy beauty, that is, the contour is smooth, vivid and concise, the lines are undulating and the contrast is just right, with gender characteristics, and the curves of women are slender, coherent and smooth; Men have rough and stiff curves and distinct muscle blocks. The curves of women should show the beauty of softness, and the curves of men should show the beauty of strength.

(2) Physical beauty refers to the beauty of posture and movement, which is the external formal beauty presented by the cooperation of various parts of the body and has modeling factors. Physical beauty is based on physical beauty, which has more profound significance than physical beauty. Posture, action and behavior of human body are mostly acquired. Correct and graceful posture can be cultivated through physical exercise, so that you can sit up straight, stand up straight, walk naturally and act generously.

1. Stand straight, hold out your chest, hold out your chest, that is, when standing, stretch all parts of your body as far as possible, hold out your chest, retract your chin slightly, keep your neck straight, and don't bend your hips and knees. Straight means that the spine is as vertical as possible to the ground when standing. Height means that the center of gravity of the body should be raised as high as possible when standing, and the legs should not be separated too much.

2, sitting posture: sitting posture is correct and generous.

3, walking posture: walking with waist strength, must have a sense of rhythm. When walking, the waist is slack and you will feel heavy and unsightly; Procrastination is even more ugly. The graceful posture of walking should be driven by the chest to swing the shoulder shaft, lift the hips, knees and calves, push the toes down with the palm of your hand and relax your eyes. The aesthetic feeling of walking comes from the frequent movement of lower limbs and the stability of upper body, as well as the contrast and coordination between balance and symmetry of the body.