1. Back exercises
Use the table or chair beside you as a support, grab the support with both hands, then slowly lower the center of gravity and move backwards. At this time, you can feel the stretching of your back muscles. When stretching to the back limit position, keep this posture for about 15 seconds.
be seated
Chest out and abdomen in, hands straight back, palms inward and locked, then slowly move backward and upward, statically stretch the deltoid muscle of shoulder, and keep this posture for about 15 seconds.
Do leg exercises
Stand on one foot, chest out and abdomen in, and bend the other foot backwards. Press the ankles of knees and calves with the same hand to statically stretch the quadriceps of thighs and thighs, and keep the action for 15 seconds, and then practice with the other foot.
Take a prone position, stand with your feet shoulder-width apart, keep your knees slightly flexed, let your hands droop and relax naturally, and press your center of gravity down. Keep this posture, and stretch the biceps femoris statically, and keep this posture for about 15 seconds.
Office calisthenics can be completed in 3~5 minutes, and the practice order and number of groups can be arranged according to the physical condition of the practitioners. It should be noted that office aerobics should be carried out slowly, and it is forbidden to stretch and press hard.
4. Neck exercises
Keep your body in a sitting position, chest out and abdomen in, and slowly raise your head back until you reach the limit position of head back, feel the contraction and compression of cervical vertebra, and keep this position for about 15 seconds.
5. Strength exercises
Similarly, you should sit in a sitting position, chest out and abdomen in, and exercise the trapezius muscles of your neck with your shoulders. You should touch your ear with your shoulder as slowly as possible during the whole movement. After pausing 1 s at the top of your shoulder, you can do it several times in a row.
Classification of aerobics
Aerobics can be divided into fitness aerobics and competitive aerobics according to Japanese tasks and foreign practices.
Fitness aerobics
The main purpose of aerobics is to "exercise and keep healthy". The action of aerobics is simple and practical, and the music speed is slow. In order to ensure a certain exercise load and comprehensive exercise, the movements are repetitive and appear in a symmetrical form. The exercise time of aerobics can be long or short, and the requirements of exercise can also be changed according to personal circumstances. Strictly follow the principle of' health and safety', prevent sports injuries, and achieve the purpose of exercising on the basis of ensuring safety.
Second, competitive aerobics
Competitive aerobics is developed on the basis of fitness aerobics. At present, the accepted definition of competitive aerobics in the world is "competitive aerobics is the ability to complete continuous, complex and high-intensity movements with music." This project originated from the traditional aerobic fitness dance. " Competitive aerobics adopts the form of complete sets of movements, in which continuous action combination, flexibility, strength and the comprehensive application of seven basic steps must be demonstrated, combined with the perfect completion of difficult movements. The main purpose of competitive aerobics is "competition", and its competition events include men's singles, women's singles, mixed doubles, three-person and group five-person exercises. Competitive aerobics must be carried out in strict accordance with the rules in terms of the number of participants, venue, complete set of action time and so on. The rules also have strict regulations on the arrangement of complete sets of movements, the completion of movements and the number of difficult movements.
Because the main purpose of the competition is to win from the inside, the design of actions is more diversified, and repetitive actions and symmetrical actions are strictly avoided. In recent years, in order to strive for good results, athletes have added many difficult moves to the competition set, such as jumping into push-ups and turning into push-ups in the air. This puts higher demands on athletes' physical quality, technical level and expressive force.
Aerobics is produced under the theoretical guidance of physiology, anatomy, human modeling, sports aesthetics and other disciplines. Its actions and procedures are clearly aimed at overall and regional goals. Practice has proved that it is one of the effective means to shape the body. People pay attention to it because of its effectiveness. College students are in the period of growth and development, which is the best stage to shape their bodies. It plays a great role in all aspects of college students.
Special requirements of aerobics movements
First, artistry
The artistic requirements of the whole set of movements are: full of vitality and creativity, expressing the movement design and smooth transition movements in the way of aerobics. A set of movements must show the strength and flexibility on both sides of the body, and the same movement cannot be repeated.
B, complete
Any action that is not completed according to the definition of competitive aerobics will be deducted. In mixed doubles and threesome and sixer competitions, a maximum of three lifts or supports are allowed, including the beginning and the end.
C, difficulty
There is at least one difficulty movement, and the difficulty score will be 10, the total score of the highest difficulty movements.