(1) National Aerobics Competition;
(2) National Workers Aerobics Competition;
(3) National College Aerobics Competition.
Competitive aerobics has strict and unified standards in practice field size, number of practitioners, specific movements, movement rhythm and so on, which must be carried out according to the rules and cannot be changed without authorization.
Competitive aerobics originated from traditional aerobic aerobics. As a competitive sport, its competition consists of the following events: men's singles, women's singles, mixed doubles, three people (three people can choose their own gender), group gymnastics (five people can choose their own gender), aerobic dance and aerobics.
The time limit for single-player competition is 1 minute and 30 seconds, with a fluctuation of five seconds. Mixed doubles, three people, the collective time is limited to 1 minute 45 seconds, floating for 5 seconds. The single-player competition venue is 7×7 square meters (mixed doubles, three people, collective playground 10× 10 square meter). Competition clothing also has special provisions, generally tight-fitting professional aerobics clothing, the competition has special competition rules, and every specific detail is explained in detail.
Special requirements for action
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 three-person (six-person) sets, a maximum of three lifts or supporting actions are allowed, including the beginning and 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. The purpose of aerobics is to improve health, which can be adopted by people of different ages in society. According to the needs of the practice object, the movement is simple, the rhythm is slow, and the time is different, and it can be arranged for 5 minutes to 1 hour. For example, jane fonda, a famous American aerobics star, compiled a set of primary aerobics for 27 minutes. In Japan, the general duration of aerobics is around 1 hour. At present, aerobics is widely carried out in China, and there is no uniform standard for the practice time, venue, quantity, content, action name and rhythm of each set of aerobics movements, which can be arranged according to the needs of practitioners. In addition to the above classification, aerobics can also be divided into the following categories according to certain characteristics:
(1) According to the main purpose and task of exercise, it can be divided into mass aerobics and competitive aerobics;
(2) According to the form of exercise, it can be divided into unarmed aerobics, light equipment aerobics and special bodybuilding equipment aerobics;
(3) According to the gender characteristics of practitioners, it can be divided into women's aerobics and men's aerobics;
(4) According to the characteristics of practitioners of different ages, it can be divided into infant aerobics, children aerobics, teenagers aerobics, teenagers aerobics, middle-aged aerobics and elderly aerobics;
(5) According to the anatomical characteristics of human body, it can be divided into neck aerobics, shoulder aerobics, arm aerobics, chest aerobics, waist and abdomen aerobics, hip aerobics, leg aerobics and foot aerobics.
(6) According to the characteristics of movements, it can be divided into body-building exercises, body-building exercises, running exercises and cushion exercises.
Main categories
At present, popular aerobics at home and abroad can be roughly divided into six categories: a series of aerobics compiled according to different age groups; Male and female calisthenics compiled by different genders; Single, double and group aerobics compiled according to the number of people; According to aerobics to shape the body, improve the body posture and posture; Exercise all parts of the body according to aerobics; Aerobic exercise with bare hands or light equipment. To sum up, aerobics is a group exercise, music, dance as a whole, the pursuit of human health and beauty. Therefore, aerobics has many social and cultural functions such as sports, dance, music and aesthetic education. Through the exercise of aerobics, we can achieve the "three healthy" goals of strengthening physique, promoting health, shaping body, controlling weight, enjoying spirit and cultivating sentiment. There are many laurels of aerobics: aerobics, bodybuilding dance, aerobics, aerobics dance, healthy dance, aerobics, aerobic dance, aerobics and so on. Latin dance aerobics comes from Latin dance in the national standard, but it definitely does not emphasize the basic pace. More accurately, it is a kind of aerobics, which emphasizes energy consumption, does not require high details of movements, and pays attention to exercise and hip, waist, chest and shoulder joint activities.
Latin dance practice is free and unrestrained, enthusiastic and unrestrained, with obvious rhythm. Its exercise focuses on the waist and buttocks, while the inner thighs are fully exercised. Another feature of Latin calisthenics is to feel the South American customs in the passionate Latin music, and at the same time add dance elements to the calisthenics, so that you can enjoy yourself after exercise. Latin aerobics requires 100% emotional input. The more fully you show your Latin feelings, the more you can release your emotions in music, burn your passion and let your fat burn together.
Suitable for the crowd: white-collar workers with less exercise and excessive waist and hip circumference.
It is best to choose sports shoes with soft soles;
Throw yourself into the music, twist your hips and waist and breathe normally. The music used is generally "hip-hop" or "punk", which evolved from the black street improvisation. Now with aerobic dance, I have a clear sense of rhythm, and my whole body swings freely, which is more interesting and can achieve the same weight loss effect. If we can improve coordination, cardiopulmonary function and even muscle strength. Therefore, professional aerobic instructors also integrate disco, jazz and other types of dances one by one, so that you can constantly absorb new and fun dance steps in a class to achieve the goal of losing weight and shaping. If you like dancing, open your heart and get High together.
Suitable for the crowd: I like European and American pop music and have a certain foundation of aerobics.
The intensity of exercise can be adjusted according to the mastery of movements and the understanding of music. It can be used as a fat-reducing exercise to improve coordination. The most important thing is to adjust your mood, relieve stress and pursue different feelings. It was first introduced by European fighters and professional aerobics athletes. And its concrete form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, becoming a unique type of aerobic aerobics. A complete boxing will consume a lot of calories. Because there are many kinds of boxing, including straight fist, hook, swing, forward kick, side kick and side kick, and each action requires rapidity and explosiveness, while exercising every muscle in the whole body, our body's elasticity, flexibility and reaction speed will be improved as never before.
Especially in boxing, almost all movements need to keep the waist and abdomen balanced and exert strength, so the exercise of the waist and abdomen after class exceeds any other fitness method.
Suitable for people:
Young people with excessive fat accumulation
Matters needing attention
Boxing is very intense. If hypoglycemia occurs, please rest for a while before deciding whether to continue.
If the following situations occur, you can stop practicing: leg fatigue, local pain and discomfort, dizziness, increased heart rate, etc. People tend to get fat in middle age, and it is not easy to find out. Regular practice of the following "quasi-"weight loss exercises can prevent the further development of obesity:
1. Puppet action: exercise the upper arm and waist and abdomen. Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
2. Kneel and squat: strengthen the strength of the back and buttocks to the thighs. Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.
3. Buckling control: exercise calf muscles and improve leg flexibility.
(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
(2) Bend down further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
4. Side leg lift: adjust the hip joint.
(1) Starting posture: Hands on the ground, right knee on the ground, left leg straight to the side.
(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.
5. Kicking back: exercise hips, thighs, abdomen and upper back.
(1) Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.
6. Side leg pressure: improve the contour of the inner thigh.
(1) The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.
(2) Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.
7. air pedaling: exercise your legs and abdomen.
Lie on your back, with your lower back on the ground, support your body with your elbows, bend your right leg to your chest, then extend your leg to keep it off the ground 15 cm, and bend your left leg to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.
8. Waist arching: improve the shape of the abdomen and make the waist curve.
(1) Lie on your back with your knees bent and your feet firmly on the ground. Hands behind your head.
(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.