Aerobics warm-up action 1. Head and neck movements
(1) flexion: flexion of the joint angle of the finger neck. Include bending forward, backward, left and right.
(2) Rotation: refers to the rotation of the neck around the vertical axis of the body. Including turning left and right.
(3) Circle and circle: fingers move in an arc and move in a circle around the neck. Comprises a left winding and a right winding ring.
Requirements: When doing various forms of head and neck movements, the upper body should be upright, the speed should be slow, the head and neck movement direction should be accurate, and the passive muscles of the neck should be fully extended.
2. Shoulder movement
2. Shoulder movement
(1) Shoulder lifting: refers to the upward movement of the scapula. Includes lifting one shoulder and two shoulders simultaneously and sequentially.
(2) Shoulder sinking: refers to the downward movement of the scapula. Including one shoulder and two shoulders sinking at the same time and sinking in turn.
(3) Around the shoulder: refers to the arc movement with the shoulder joint as the axis less than 3600. Includes the forward and backward winding of one shoulder and the forward and backward winding of two shoulders simultaneously or sequentially.
(4) Around the shoulder: refers to the circular motion of 3600 degrees and above with the shoulder joint as the axis. Comprise a single shoulder, wherein that should is wound in the forward and reverse directions simultaneously or sequentially.
(5) Shoulder vibration: refers to the rapid forward or backward swing of the shoulders when the upper body is fixed. Include simultaneous forward and backward vibration of that shoulder and forward and backward vibration in turn.
Requirements: (1) Try to go up when lifting shoulders, and try to go down when sinking shoulders, with great and powerful movements.
(2) The upper body can't swing around the shoulders, the arms are relaxed, and the head and neck can't lean forward; The action is coherent, the speed is uniform and the amplitude is large.
(3) Shake your shoulders with speed, strength and elasticity.
3. Upper limb (arm) movement
3. Upper limb (arm) movement
(1) Lift: refers to the action of stopping at a certain position with the shoulder as the axis and the arm's range of motion not exceeding 1800. Include front, back, side and different intermediate directions of single arm and double arm (such as front lift, side lift, etc.). ).
(2) Flexion: refers to a certain bending angle of the elbow joint. Including head flexion, head flexion, shoulder flexion, shoulder flexion, shoulder flexion, chest flexion, chest flexion, waist flexion and back flexion.
(3) Winding: refers to the arc motion of the arm or single arm inward, outward, forward and backward, which is greater than 1800 and less than 3600.
(4) Ring: refers to the ring around the shoulder joint, with two arms or one arm moving forward, backward and inward.
(5) Swing: refers to the swing action of the shoulder joint driving the arm. Includes a single arm and two arms that swing forward, backward, left and right simultaneously or sequentially.
(6) Vibration: refers to swinging the arm to the maximum with the shoulder as the axis. Include after boost, after boost and after side boost.
(7) Rotation: refers to the internal rotation or external rotation of the arm with the shoulder or elbow as the axis.
The basic hand shape of aerobics is 1. Hand in hand: the fingers are close together and straight, and the knuckles cannot be bent.
2. Open the palm: separate and straighten the five fingers forcibly.
3. Flower palm: On the basis of separating the palm, the little finger rotates inward in turn to form a fan shape.
4. Standing palm: the palm bends upward forcibly, and the five-finger joint bends naturally.
5. One finger: the thumb overlaps with the middle finger, ring finger and little finger, and the index finger is straight.
6. Sword finger: the thumb overlaps with the ring finger and the little finger, and the middle finger and the index finger are close together and straight.
7. Ring finger: the ring finger, the little finger flexes, and the thumb and middle finger rub hard.
8. Boxing: Four long fingers make a fist, and the first joint of thumb is buckled at the second joint of index finger and middle finger.
9. Dance hand type: Latin, Spanish, ballet and other hand types are quoted.
The benefits of aerobics 1. Strengthen the system and improve health.
Regular aerobic exercise will have a good influence on many organs and systems of the body. Regular aerobic exercise can also improve the flexibility of joints and enhance the elasticity of muscles and collective tissues.
2. Improve body shape and cultivate dignified posture.
The uniqueness of aerobics is that it can have a positive impact on the balance of body proportion, especially it can increase the volume of chest and back muscles, eliminate excess fat deposited on the waist and abdomen, and make the body plump, elegant and beautiful.
3. Adjust psychological activities and cultivate good sentiment.
Aerobics is a kind of sports with music. Through aerobics practice, not only can we form a beautiful figure, but also have a good influence on people's psychological state.