1, step March
Description of action: In this action, the feet are lifted in turn, and the knees and ankles are elastically cushioned when falling. Technical points: Pay attention to the relative position of legs and the orientation of toes and knees, and pay attention to the elastic buffering of knees and ankles when doing actions. In addition, according to the needs of the movement, the trunk part should have appropriate ups and downs to match the basic pace.
1 step: March
Action description: Lift your legs in place and land in turn.
Technical points: when falling, the ankle, knee and hip joint are elastically buffered in turn.
Action changes: step twist, step split legs, step closed legs, bounce step.
Step by step: walk easily
Action description: one foot moves forward, the other foot is placed on the front foot, and then it is restored in turn.
Technical points: when stepping forward, the heel touches the ground first and transitions to the whole sole; There must be a process of closing legs before and after; The knee joint is always elastically cushioned in every beat.
Action change: one step forward and one step back.
3V word step: vertical step
Action Description: Take one step forward with one foot, take one step to the other side with the other foot, Zhang Kaicheng's feet, bend your knees, and then return to the original position in turn.
Technical points: Both legs, knees and ankles are always in elastic state. Squat with your legs apart, with your center of gravity between your legs.
Action change: reverse step v, turn step v, jump step v.
4 Walking: Mambo
Action description: one foot moves forward, the knee bends, the center of gravity moves forward, the other foot lifts slightly, and then falls in place; Or take a step back, move your center of gravity back, lift your other foot slightly, and then fall in place.
Technical points: The feet always touch the ground alternately, and the body center of gravity moves back and forth with the movement, but it is always between the feet.
Action changes: a twist and a jump.
2. Peer-to-peer classes connect steps or steps together.
Description of action: this action has elastic flexion and extension of legs. When touching the ground, one leg bends and the other leg straightens.
Technical points: During the whole movement, the knees should be elastically flexed and stretched, including at the end of the movement, the knees of both legs should be slightly flexed, not too straight, which will destroy the unique elasticity of aerobics.
Action changes: finger side, finger front, finger back.
1 Toe point: Tap forward.
Action description: Stand with one leg slightly bent, the other leg straight, the toes touch the ground, and then return to the posture of combining legs.
Technical key points: the support leg always stands with knees bent, and elastically flexes and stretches with the movement.
Movement changes: Toe forward, toe side, toe backward.
2 heel pointed heel
Action Description: 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.
Technical key points: the support leg always stands with knees bent, and elastically flexes and stretches with the movement. Always maintain a high degree of flexibility and rhythm.
Action change: point to the front of the heel and point to the heel side.
Step 3 walk together
Action description: One leg takes a step, the center of gravity moves to this leg, and the other leg touches the ground with heel and toe, or sucks, bends, kicks, etc. , and then walked in the other direction.
Technical points: pay attention to the conversion and follow-up between the centers of gravity.
1 step touch
Action description: one foot is out, and the other foot is close to the knee; Take another step in the opposite direction.
Technical points: keep your knees bouncing, and the range and intensity of action depend on the action style.
Action changes: step left and right, step back and forth, step to both sides, turn around and step.
Step by step to the top
Action Description: Take one step to one side with one foot, move the center of gravity with both feet by bending the knees, and point the other leg forward, sideways or backward with toes or heels.
Technical points: the legs are elastically flexed and stretched, and the center of gravity moves in an arc shape; Don't twist your upper body.
Action change: step left and right, step back and forth, step left and right.
Bend your legs after stepping.
Description: Take a step with one foot, bend the other leg backwards, and then take a step in the opposite direction.
Technical points: After kneeling down, the supporting leg is slightly flexed, and the heel of the back leg is close to the hip.
Movement changes: bend your legs sideways, move your legs back and forth, and bend your legs after turning around.
4-step inspiratory leg stepping knee
Description: Take one step with one foot, bend your knees with the other leg, and then take a step in the opposite direction.
Technical points: After kneeling down, the support legs are slightly bent during reduction.
Movement changes: forward leg suction, sideways leg suction, sideways leg suction, and turn legs.
5-step playback step flick
Six-sided cross-step grapevine
Description of action: Take one step to the side with one foot, put the other foot behind, and take another step to the side, with the other foot together and knees bent.
Technical points: the first step is to land the heel first, and the center of gravity of the body moves quickly with the footsteps, keeping the knees and ankles bouncing.
Action changes: left and right cross steps, turning cross steps.
4. Step on one leg or lift your legs together.
Action description: the action of standing on one leg and lifting the other leg.
Technical points: This action requires the supporting leg to bend its knees and bounce in a controlled way, while the other leg is lifted in various forms, while the abdomen is closed and the waist is upright.
Precautions for beginners to learn aerobics
1 When dancing aerobics, the rhythm is too fast and it is easy to overload: aerobics can be divided into competitive aerobics and fitness aerobics. Aerobics is aimed at fitness and is more suitable for the public. Competitive aerobics, on the other hand, has high physical requirements and is not suitable for the general public. Aerobics also has many styles: general aerobics, jazz aerobics, pedal aerobics, fighting aerobics, yoga aerobics and so on. Generally speaking, aerobics is a continuous and regular exercise, with the purpose of strengthening the body and strengthening the heart. Aerobics with moderate rhythm can make people refreshed and happy, and make the brain react more keenly. Aerobics must master the rhythm, not too fast. Fast-paced aerobics can not only play the role of exercise, but also easily overload the amount of exercise. Scientific research shows that overloaded exercise is not only easy to make people tired, but also reduces human immune function, which is not good for the body. In addition, if the rhythm of aerobics is too fast, it is easy for the jumpers to keep up with the rhythm and not complete the movements well. In addition, too fast pace is easy to make jumpers nervous, and it is more likely to cause sports injuries such as fatigue, strain and sprain.
Don't jump for more than 1 hour: Practitioners must control the speed, intensity, number of repetitions, number of groups, interval time and so on according to their physical fitness and endurance. 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 training 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.
Keep a happy mood when dancing aerobics: When dancing aerobics, you should choose the appropriate fitness clothes and sports shoes. Before exercise, prepare joints, ligaments and muscles to adapt to exercise. In training, we should pay attention to the bounce of knee joint, pay attention to breathing, have correct posture and accurate action essentials to ensure the quality and effect of exercise. When you are thirsty, you can replenish water in moderation and adopt 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 rest for at least 20 minutes before taking a bath and eating. Patients with chronic diseases should exercise under the guidance of doctors.
Brief introduction of aerobics
Aerobic exercise can remove excess fat in the body and body surface, maintain the balance of absorption and consumption, strengthen muscles, thus making up for congenital body defects and making people symmetrical and fit.
Secondly, aerobic exercise can also eliminate excess fat in the body and body surface, maintain the balance of absorption and consumption, and lose weight and keep fit.
Aerobics can also relieve the pressure brought by intense work and life.
In the relaxed and beautiful aerobics, the practitioner's attention is diverted from the annoying things, forgetting the depression and frustration, enjoying the happiness brought by aerobics, and gaining inner peace, thus relieving mental stress and making people have stronger vitality and the best state of mind.
Physical exercise accompanied by music can make practitioners feel happy, thus mobilizing people's spirit and physical strength, cultivating and helping people to enter the best psychological state, creating a psychological trend of yearning for and pursuing beauty, enjoying beauty and improving people's aesthetic ability.
Aerobics, as an aerobic exercise, has low intensity, high density and easy control. Therefore, it not only has a good fitness effect for healthy people, but also is an ideal health care and treatment means for some patients, the disabled and the elderly.
For example, for patients with lower limb paralysis; Can do ground aerobics and water aerobics; So as to maintain the function of the upper body; Promote the recovery of lower limb function.