Aerobics basic footwork Aerobics footwork: 1, alternating category.
(1) Step (March)
Lift your legs in place and land in turn.
The ankles, knees and hips are elastically cushioned when you look up, hold your chest out and fall.
(2) Walking
Step forward or backward, and vice versa. When walking forward, the heel touches the ground first and transitions to the whole sole. Walking backwards is the opposite.
Keep your body upright or lean forward slightly at 85 degrees. When landing, the knees and ankles are elastically cushioned.
(3) Take a leisurely stroll
Step forward with one foot, put the other foot on the front foot, and then restore.
When you step forward, follow the ground with your feet and transition to the whole sole. There must be a process for the legs to come back together. The knee joint is always elastically cushioned.
(4) Vertical stepping
Take a step forward with one foot, take a step to the other side with the other foot, open your feet, bend your knees, and then return to your original position in turn.
The knees and ankles of both legs are always elastic. Squat with your legs apart, with your center of gravity between your feet.
(5) Mambo
Step forward with one foot, bend your knees, move your center of gravity forward, lift your other foot slightly, and then fall in place. Or take a step back, move your center of gravity back, lift your other foot slightly, and then fall in place.
The feet always land alternately, and the body center of gravity moves back and forth with the action, but it is always between the feet.
The footwork of aerobics: 2. One step.
(1) Step by step touch
One foot steps outward, the other foot will bend your knees together, and then take a step in the opposite direction.
Keep your body upright or lean forward slightly at 85 degrees. Keep your knees beating.
(2) Step faucet
Take a step to one side with one foot, move the center of gravity with both legs by bending your knees, and point the other leg to the front, side or back with your toes or heels.
Both knees always keep elastic flexion and extension, and the center of gravity moves in an arc. Don't twist your upper body.
(3) Step knee
Take a step with one foot, bend your knees with the other leg, and then take a step in the opposite direction.
After kneeling down, the support leg is slightly bent when lifting the knee.
(4) Step curling after stepping.
Take a step with one foot, bend the other leg backwards, and then take a step in the opposite direction.
After kneeling down, the support leg is slightly bent, and the heel of the back bent leg is close to the hip.
(5) Grapevine
Take a step with one foot, cross the other leg at the back, then take another step to one side, put the other foot together and bend your knees.
In the first step, the heel touches the ground first, and the body center of gravity moves quickly with the footsteps, keeping the knees and ankles bouncing.
The footwork of aerobics: 3. Point to the ground
(1) Touch
Stand with one leg slightly bent, the other leg straight, tiptoe touching the ground, and then return to the leg-together posture.
The support legs always bend their knees and stand, and flex and stretch elastically with the action.
(2) Heel
Stand with one leg slightly bent, the other leg straight, heel on the ground, and then return to the posture of combining legs. Only forward and lateral heel points can be made.
The support legs always stand with knees bent, and elastically bend and stretch with the movement.
The footwork of aerobics: 4. Leg lifts.
(1) leg inspiratory (knee lift/knee pad)
One leg, knee up, down, back.
Keep your knees bent and lift your thighs above the level. Keep your upper body upright.
(2) leg lifts
Stand with one leg slightly bent, lift the other leg, and then return.
Leg lifting does not need to be very high, but it should be controlled. Keep your upper body upright.
(3) Kicking
Stand with one leg slightly bent, lift the other leg, and then return.
Leg lifting does not need to be high, but it needs to be controlled. Keep your upper body upright.
(4) flick
Stand on one leg, bend the other leg backward first, then bounce back and forth to kick and restore. Usually in the form of high impact.
Control your legs when you pop up, and keep your upper body upright.
(5) Leg curl
Stand on one leg, bend your knees backwards with the other leg, and lower your leg to recover.
Support legs are elastic, knees are close together, and heels are close to hips.
The footwork of aerobics: 5. leg
(1) and Jump.
Jump with your legs together.
Landing buffer is controlled.
(2) Squat jump
Stand with your legs apart, kneel down, jump up, and bend your knees when landing with your legs apart.
When kneeling, the angle between the big leg and the small leg should not be less than 90 degrees, and pay attention to the control of the body in the air.
(3) Jack
Jump with your legs together and land with your legs apart. Then jump up from your legs and land on your legs.
When knees are crouched with legs apart, feet are naturally spread out, knees are bent along toes, the included angle of knees is not less than 90 degrees, and heels land.
(4) Squat
Legs have controlled bending and extension. It can be divided into two types: squatting with two legs together and squatting with two legs apart.
When squatting with legs apart, the legs should be slightly larger than the shoulders (or shoulder width), the toes should be slightly spread out, and the joint angle should not be less than 90 degrees when bending the knees. Knees should be aligned with toes, hips should squat 45 degrees to the right, and upper body should be upright.
(5) lunge
Stand with your legs apart and your feet parallel. Get down and get up again.
When squatting, the knees of the hind legs are down and the thighs are vertical to the ground. The center of gravity is always between the feet.
The common hand types of aerobics are 1 and closed.
Fingers straight, close to each other. The thumb is slightly bent and the knuckles are attached to the index finger.
2. Separate type
Straighten your fingers hard and open them completely.
3. Ballet hand type
Five fingers slightly flexed, the last three fingers together, slightly adducted, thumb flexed.
4. Boxing style
Make a fist, thumb outward, knuckles bent, close to the index finger and middle finger.
5, standing palm type
Fingers straight, palms up hard.
6, Spanish dance hand type
The five fingers exert force, and the little finger, ring finger and middle finger bend from the metacarpophalangeal joint in turn, and the thumb bends slightly.
7. Expensive
On the basis of separation, the little finger will bend back to the palm as much as possible, and the ring finger will bend back with the little finger.
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