As a form of aerobics, step exercise has increasingly become a popular way to lose weight internationally. Below, I searched and sorted out the basic movements of step exercises for everyone. Welcome to read, I hope you like it! For more information, please continue to pay attention to our fresh graduates training network!
First, the basic movements of treadmill exercise
The basic movements of pedal kneading method include the movements on the board, the movements under the board and the connection between the upper and lower boards. Independent movements up and down on the board are the basic movements of aerobics and their deformation. Therefore, the basic action of pedaling mainly refers to the action of connecting the upper and lower boards, including the point board, the two legs going up and down in turn, and the two legs going up and down at the same time.
1 point board category
One leg touches the board, but the center of gravity is always outside the pedal, including the punctuality board. Side point plate, intersection point plate.
2 legs up and down in turn.
From the outside of the pedal to the outside of the pedal, the center of gravity mainly falls into the following two categories:
A, the action leading upper plate and the leading lower plate are the same leg, such as stepping upper and lower plates (basic steps), V-shaped upper and lower plates, rotating plates, cross plates, etc.
B, leading the footwall and leading the footwall are opposite legs, such as the footwall sucking leg (footwall lifting leg), footwall kicking leg, footwall bending leg (including changing direction).
3 The legs jump up and down at the same time (jumping up and down) jumping from the outside of the pedal and jumping across the board.
Second, simple action teaching
1 upper plate suction pipe
Action decomposition: first put your right foot on the board, suck up your left foot, and then put it aside! Take a risk and recover your right foot. Otherwise, repeat this operation.
Exercise area: front thigh and buttocks.
2 Kick the upper plate
Action decomposition: put your left foot on the board, kick your right foot sideways, and open your hands to expand your chest at the same time, otherwise repeat this action.
Exercise site: outer thigh and outer hip.
Third, practice raiders
1 Up and down board posture
Many people feel sore in their calves when they do aerobics for the first time. The aerobics coach thinks that dancing aerobics will make the legs and hips feel sore, but it will not be unbearable, which may be related to the incorrect posture of the students. When boarding the bus, the heel touches the ground first, and then the toe touches the ground. If the toes always land first, the calf muscles will be stressed too much, which will not only hurt the calf muscles, but also cause sports impact on the joints.
2 Center of gravity downward
When jumping on the treadmill, try to press down as much as possible, which will also make the body's center of gravity press down and stand more stably. When pedaling, the center of gravity should go up before landing, and you should stand in the middle of the pedal, so that there will be no wrestling caused by stepping empty and unstable center of gravity.
3 Stretching before and after aerobic exercise.
In this way, all joints can move, clothes should be as tight as possible, pants should not be too long, and trouser legs should not be too big, so as not to trip yourself up and down the pedal.
4 pressure point
When you can't keep up with the coach's movements, please hold down the beat of the music first, and then keep up with your feet.
5 pay attention to safety
In the process of aerobic exercise, if you feel dizzy, flustered and short of breath, you'd better stop and walk to rest your body.
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