Basic movements of aerobics 1. Bipedal movements
1. vitality
The knee joint has elastic flexion and extension.
Spread your legs and get down.
Spread your legs. When you bend your knees and squat, your knees are aligned with your toes. Your hips lean forward slightly, moving your hips back and down. When landing, the abdomen is tightened and the upper body posture is maintained. When it is used to improve leg strength, it can be used for squat with shoulder width at a narrow distance, and for squat with wide thigh when it is used for aerobics. Half squatting with your legs apart can give your thighs and hips a good exercise.
The knee joint has elastic flexion and extension.
squat
Stand with your feet back and forth separately, with your back foot on the palm of your front foot, your toes forward, your heels backward, and your center of gravity between your feet. When kneeling, the front knee is aligned with the toes and the rear leg is aligned with the ground. Squats with arrows can exercise thighs, hips and core to stabilize muscle groups.
Second, step action.
1. Synchronization
Action essentials: it means that one foot takes a step first and shifts the center of gravity at the same time, and the other leg can do some actions such as pointing, lifting, merging, bending and kicking.
Action changes: step on the ground, step on the leg, bend the leg after stepping, step on the kick, step on the jump.
Step 2: Step.
Action essentials: one leg steps sideways, the other leg crosses at the back, slightly bends, and then takes a step sideways, and the other foot is close together; And then can be connected in the opposite direction. Spanning is a good step to move sideways, and the range of completing the action should be increased as much as possible. When landing, the knees should be bent downward to cushion, and the waist and abdomen should be kept stable during the action.
Action changes: step sucking legs, step bending legs, step jumping.
3. Pony jumps
Action essentials: the right foot jumps one step to the side, and then the left foot jumps a small step next to the right foot, and the opposite movement is the same.
Action change: you can change the direction, or you can do it continuously in a certain direction.
Third, the lifting action
1. Leg suction
Action essentials: one leg supports the ground, and the other leg bends its knees to lift, recover and move in the opposite direction. Keep the elastic buffer and body stability of the supporting leg.
Action changes: sucking leg jump, webbed leg jump.
Bounce and kick
Action essentials: Bend after lifting the right foot, take off the left foot, and kick the right knee straight forward at the same time; Then the right foot falls to the ground while the left leg bends backward, in the opposite direction or in the next movement. When kicking, the thighs should be forced first and the calves should be extended back. The knee joint should not be stiff, but should extend forward and downward in a controlled way.
Action change: side bounce kicks and jumps, and back bounce kicks and jumps.
Precautions for aerobics 1. Do not jump more than 1 hour.
Practitioners must control the speed, intensity, repetition times, number of groups, interval time and so on according to their own physique and endurance when dancing aerobics. After a group of fast-paced movements, you should make a soothing ending action and adjust your heartbeat and breathing. Beginners, people with no exercise experience, people with chronic diseases, and people over middle age should sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.
2. Keep a happy mood during aerobic exercise.
When dancing aerobics, you should choose appropriate aerobics clothes and sports shoes. Before exercise, you should make preparations for joints, ligaments and muscles in all parts of your body to adapt to exercise. Pay attention to the bounce of knee joint during training, breathe evenly and don't hold your breath. Keep a happy mood, concentrate, have correct posture and accurate action essentials, and ensure the quality and effect of exercise. If you are thirsty, you can replenish water in moderation and take the principle of small amount and multiple times. After the exercise, you should do finishing activities, let all parts of your body gradually turn into a quiet state, and then rest for at least 20 minutes before taking a bath and eating. Patients with chronic diseases should exercise under the guidance of doctors.
How to eat after aerobic exercise 1 includes a lot of liquid foods, such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).
2, including foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruit, yogurt.
3, including the right amount of lean meat, supplement protein.
4, including some foods rich in potassium, such as potatoes, bananas, oranges, orange juice, raisins and so on.
Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating.
Note: you can't just eat one kind of food, because you consume a lot of things during exercise, such as calcium, vitamins and energy. These should be made up in time, otherwise it will be harmful to your health.
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