First, know how to walk.

Pedal can first study this wonderful board: generally, it is 100 cm long, 35 cm wide and 10 cm high. Of course, the height can also be adjusted. The higher the height, the greater the intensity of practice. With dynamic music (1 min, about 120 beat), dance rhythmically up and down on the plastic board, and your coordination will naturally go up a step!

The most basic action of step exercise is to go up and down the board. One is called "basic step", that is, going up and down the board right against the board surface. There is also a "side step", just turn the upper and lower boards 45 degrees.

Second, the chessboard moves.

the first group

● One knee: lift one leg, then touch the ground, and touch the ground for a short time;

● Unilateral (side kick once): the hips are spread to the side, and the legs of the side kick should be straight;

● Single: The upper body leans forward slightly, one leg bends backward, and the heel is as close to the hip as possible;

● Kick with one foot: Kick forward with one foot and straighten your legs.

the second group

● Three knees (leg lift three times): refer to one knee; You can cross points.

● Three curls: refers to one side;

● V step (V step): After the upper plate, the feet are separated, which just forms a V with the standing point after the lower plate;

●J umping: legs jump under the board, which is a bit like jumping in radio practice.

● Grapevine step: Take a step to the right with your right foot, and step back with your left foot. Then take another step from the side with your right foot and retract your left foot together.

Three, each group of movements can have a variety of combinations, such as repeated practice in the order of A+B → C+D → A+B+C+D, and the basic steps are connected in series.

Basic requirements for step exercises:

1. Keep your body upright, tighten your abdomen and hips, and keep your body balanced.

2. When boarding the board, the body center of gravity should be directly above the board, the feet are not on the board, and the body center of gravity is behind.

3. When boarding the board, the sole of the foot should be on the board, and the toes or heels should not be hung on the edge of the pedal.

4. When the board is put on, the heel touches the board and then transitions to the whole sole.

5. When getting off the board, the sole of the foot touches the ground first to cushion the whole sole.

6. When the upper and lower boards move, you can't jump on the lower board with both feet.

7. When installing the upper plate, the support legs should not be twisted to avoid damaging the knee joint.

8. When one leg is on the board, the supporting leg keeps a certain degree of curvature.

9. When sprinting or repeatedly kicking the ground, the center of gravity of the human body should be on the front leg of the board.

10, keep breathing, don't hold your breath. Keep the knee elastic, reduce the damage to the legs and reduce the back tension.

1 1. Any exerciser who has had knee problems before must have a physical examination before attending the aerobics class.

12. When the body faces the board side by side, get on the side leg near the board first, and don't cross the upper and lower legs.