Competitive aerobics is accompanied by music, which shows the ability of athletes to complete complex and high-intensity movements continuously through the perfect completion of difficult movements. A complete set of movements must reflect creativity through the perfect integration of all movements, music and expressions. Competitive aerobics can be roughly divided into three kinds of competitions:

(1) National Aerobics Competition;

(2) National Workers Aerobics Competition;

(3) National College Aerobics Competition.

Competitive aerobics has strict and unified standards in practice field size, number of practitioners, specific movements, movement rhythm and so on, which must be carried out according to the rules and cannot be changed without authorization.

Competitive aerobics originated from traditional aerobic aerobics. As a competitive sport, its competition consists of the following events: men's singles, women's singles, mixed doubles, three people (three people can choose their own gender), group gymnastics (five people can choose their own gender), aerobic dance and aerobics.

The time limit for single-player competition is 1 minute and 30 seconds, with a fluctuation of five seconds. Mixed doubles, three people, the collective time is limited to 1 minute 45 seconds, floating for 5 seconds. The single-player competition venue is 7×7 square meters (mixed doubles, three people, collective playground 10× 10 square meter). Competition clothing also has special provisions, generally tight-fitting professional aerobics clothing, the competition has special competition rules, and every specific detail is explained in detail.

2, fitness aerobics

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, jane fonda, a famous American aerobics star, compiled a set of primary aerobics for 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.

3. Latin aerobics

Latin dance aerobics comes from Latin dance in the national standard, but it definitely does not emphasize the basic pace. More accurately, it is a kind of aerobics, which emphasizes energy consumption, does not require high details of movements, and pays attention to exercise and hip, waist, chest and shoulder joint activities.

Latin dance practice is free and unrestrained, enthusiastic and unrestrained, with obvious rhythm. Its exercise focuses on the waist and buttocks, while the inner thighs are fully exercised. Another feature of Latin calisthenics is to feel the South American customs in the passionate Latin music, and at the same time add dance elements to the calisthenics, so that you can enjoy yourself after exercise.

Latin aerobics requires 100% emotional input. The more fully you show your Latin feelings, the more you can release your emotions in music, burn your passion and let your fat burn together.

Suitable for the crowd: white-collar workers with less exercise and excessive waist and hip circumference.

It is best to choose sports shoes with soft soles;

Throw yourself into the music, twist your hips and waist and breathe normally.

4. Hip hop dance

The music used is generally "hip-hop" or "punk", which evolved from the black street improvisation. Now with aerobic dance, I have a clear sense of rhythm, and my whole body swings freely, which is more interesting and can achieve the same weight loss effect.

If we can improve coordination, cardiopulmonary function and even muscle strength. Therefore, professional aerobic instructors also integrate disco, jazz and other types of dances one by one, so that you can constantly absorb new and fun dance steps in a class to achieve the goal of losing weight and shaping. If you like dancing, open your heart and get High together.

Suitable for the crowd: I like European and American pop music and have a certain foundation of aerobics.

The intensity of exercise can be adjusted according to the mastery of movements and the understanding of music. It can be used as a fat-reducing exercise to improve coordination. The most important thing is to adjust your mood, relieve stress and pursue different feelings.

5. Boxing practice

It was first introduced by European fighters and professional aerobics athletes. And its concrete form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, becoming a unique type of aerobic aerobics.

A complete boxing will consume a lot of calories. Because there are many kinds of boxing, including straight fist, hook, swing, forward kick, side kick and side kick, and each action requires rapidity and explosiveness, while exercising every muscle in the whole body, our body's elasticity, flexibility and reaction speed will be improved as never before.

Especially in boxing, almost all movements need to keep the waist and abdomen balanced and exert strength, so the exercise of the waist and abdomen after class exceeds any other fitness method.

Suitable for people:

Young people with excessive fat accumulation

Matters needing attention

Boxing is very intense. If hypoglycemia occurs, please rest for a while before deciding whether to continue.

If the following situations occur, you can stop practicing: leg fatigue, local pain and discomfort, dizziness, increased heart rate, etc.

6. Moderate aerobic exercise

People tend to get fat in middle age, and it is not easy to find out. Regular practice of the following "quasi-"weight loss exercises can prevent the further development of obesity:

1, puppet action: exercise the upper arm and waist and abdomen. Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.

2, kneel down: strong back, hip into the thigh. Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.

3, bending control: exercise calf muscles and improve leg flexibility.

(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.

(2) Bend down further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.

4. Side leg lift: adjust the hip joint.

(1) Starting posture: Hands on the ground, right knee on the ground, left leg straight to the side.

(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.

5, kick back: exercise hips, thighs, abdomen and upper back.

(1) Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.

(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.

6. Side leg press: Improve the contour of the inner thigh.

(1) The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.

(2) Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.

7, air pedaling: exercise the legs and flatten the abdomen.

Lie on your back, with your lower back on the ground, support your body with your elbows, bend your right leg to your chest, then extend your leg to keep it off the ground 15 cm, and bend your left leg to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.

8, back arch: improve the shape of the abdomen, so that the waist curve.

(1) Lie on your back with your knees bent and your feet firmly on the ground. Hands behind your head.

(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.

Extended data

In order to achieve the ideal exercise effect, we must arrange the exercise time and times scientifically and pay attention to exercise hygiene.

First, arrange the practice time and frequency reasonably.

Aerobics practice can be arranged in the morning, day or night according to one's work, study and living habits. Among them, 3 pm to 8 pm is the best time, because physical strength is relatively strong during this time, and exercise after work can also play a role in eliminating fatigue.

2-3 times a week, each time 1-2 hours. If you practice before meals, rest for half an hour before meals and rest for more than 1 hour after meals. Practice at night, two hours before going to bed, so as to avoid excessive excitement and falling asleep.

Second, pay attention to sports hygiene.

Warm-up activities should be carried out before doing aerobics to warm the body and improve the excitement of the nervous system. Because the human body needs to overcome the physiological inertia of internal organs from a quiet state to a moving state, and the beginning of movement should be gradually strengthened, so that blood circulation and gas exchange can be gradually improved; Metabolism can gradually flourish, making joints, muscles and ligaments more flexible and flexible, which can not only prevent injuries, but also prepare the body for functions.

After the exercise, you should do finishing activities, so that the blood flowing into the muscles can slowly flow back to the heart during the exercise, the body will gradually return to a calm state, and the tense muscles will be stretched and relaxed. Taking a hot bath after exercise can make the whole body feel comfortable, refreshed and more energetic.

1, for details

Aerobics is based on aerobic exercise, which integrates group exercise, dance and music, and is deeply loved by teenagers. However, some details can not be ignored in order to achieve good results in aerobics.

In terms of dress, taking part in aerobics should be changed according to the change of seasons and the temperature of the practice environment. Generally, clothes with good cotton elasticity are suitable for sports. It is especially emphasized that sports shoes and socks with good elasticity and flexibility must be worn during sports, because aerobic exercise has a certain impact on the joints and arches of lower limbs. Wearing comfortable shoes and socks can play a protective role and avoid injury.

2. Warm-up exercises before aerobic exercise must be done.

When the weather is warm, the body is easy to move, and the warm-up exercise time can be shorter, and when it is cold, the activity time is slightly longer. Under normal circumstances, the time of warm-up exercise should be controlled at about 20% of the total exercise time, and it is appropriate for the body to feel hot.

When doing aerobics, we should arrange the exercise time and intensity reasonably according to our own physique and the endurance of exercise load. Reluctant exercise is not only not conducive to fitness, but will bring adverse effects to the body.

3. Relaxation is an important part of aerobics.

Relaxation exercise can make the heart quickly return to normal working state, promote the rapid recovery of the whole body, accelerate the elimination of lactic acid, and avoid muscle congestion and stiffness.

Diet will also have an important impact on the effect of aerobics. Generally, the interval after eating should be 1. Five to two. Aerobics can only be done for 5 hours. Take a break after a meal, so you can eat less.

In principle, you should not eat too much before exercise. You should eat something easy to digest and rich in sugar, vitamins and phosphorus. At the same time, try to eat as little as possible foods containing fat, cellulose, irritation and allergy. Take a rest for 30 minutes after exercise before eating. Eat more foods with high energy, low fat and low protein after exercise. Sweat a lot during exercise, so you should replenish water in time.