Basic aerobics footwork aerobics footwork: 1, alternating class
(1) step (March)
The two legs in place in order to raise, in turn landing.
Lift your head and chest, tuck your stomach, and cushion your ankle, knee, and hip joints elastically as you descend in turn.
(2)Walk
Step forward or backward, then vice versa. When walking forward, the heel hits the ground first and transitions to the full foot. The opposite is true when walking backward.
Keep your body upright or lean slightly forward 85 degrees. Cushion your knees and ankles flexibly as you land.
(3) Easywalk
Step forward with one foot, merge the other with the front foot, and then return once more.
Step forward with the heel landing first, transitioning to the full foot. Both backward should have a leg-merging process. Keep the knee flexibly cushioned at all times.
(4) V-Step (VStep)
Step forward and to the side with one foot, then step to the other side with the other foot, open the feet, bend the knees, and then return to the original position in turn.
The knee and ankle joints of both legs are always kept in a bouncy state, and after separating, the constituent legs are semi-squatting, with the center of gravity between the two feet.
(5) Mambo
Step forward with one foot, bend the knee and shift the center of gravity forward, lift the other foot slightly, and then fall back in place. Alternatively, step back, shift your center of gravity, lift the other foot slightly, and drop it in place.
Always alternating between the two feet, the center of gravity moves back and forth with the movement, but always between the two feet.
Aerobics footwork: 2, step class
(1) and step (Steptouch)
One foot out, the other foot then together and bend the knee pointing to the ground, and then step in the opposite direction.
Keep your body straight or lean slightly forward 85 degrees. Keep both knees popping at all times.
(2)StepTap
Take a step to the side with one foot, shift the center of gravity with both legs by bending the knees, and then tap the ground with the toes or heels of the other leg in front of, to the side of, or behind the leg.
Both knees always remain in bouncy flexion and extension, and the center of gravity moves in an arc. Do not twist your upper body.
(3) Stepknee
One foot takes a step, the other leg is lifted up at the knee, and then a step is taken in the opposite direction.
Pass through a half-squat with the knee bent, and lift the knee with the supporting leg slightly bent.
(4)Stepcurl
Step out with one foot, bend the other leg and step in the opposite direction.
Pass through a bent-knee semi-squat, with the supporting leg slightly bent at the knee and the heel of the bent leg close to the hip.
(5) Side Crossing Step (Grapevine)
Take a step with one leg, cross the other leg behind it, then take a step to the side, keeping the other foot together and bending the knee to the ground.
The first step is heel-first, and the center of gravity moves quickly with the foot, keeping the knee and ankle joints popping.
Aerobics footwork: 3, point to the ground category
(1) toe pointing (TouchTap)
Stand with one leg slightly bent at the knee, stretch out the other leg, toe pointing to the ground, and then return to the parallel leg position.
The supporting leg remains bent at all times and flexes and extends with the movement.
(2)Heel Points
Stand with one leg slightly bent at the knee, extend the other leg and point the heel to the ground, then return to the parallel leg position. Only forward and sideways heel points may be done.
The supporting leg always stands with the knee bent and flexes and extends flexibly with the movement.
Aerobics footwork: 4. Leg lifts
(1) Suction leg (Kneelift/Kneeup)
One leg is lifted with bent knee and dropped to restore.
The supporting leg stays bending the knee and bouncing, and the thigh lifts above the level. Keep your upper body straight.
(2) Leglift
Stand with one leg slightly bent at the knee, lift the other leg and return.
Lift the leg not very high, but with control. Keep your upper body straight.
(3) Kick
Stand with one leg slightly bent at the knee, lift the other leg and return.
Lift the leg not very high, but with control. Keep your upper body straight.
(4) Flick leg jump (Flick)
Stand on one leg, bend the other leg back, then flick the leg forward and down and return. Usually in a high impact form.
The leg pops out with control, keeping the upper body square.
(5) Backward Bent Leg Jump (Legcurl)
Stand on one leg, bend the knee backward with the other leg and lower the leg to restore.
Keep the supporting leg flexible, keep both knees together and heels close to the buttocks.
Aerobics footwork: 5, two-legged class
(1) and feet jump (Jump)
Two legs together to jump up.
The landing cushion is controlled.
(2)Split-leg Jump (Squatjump)
Split-leg stand and bend the knee half-squat, jump upward, split-leg land and bend the knee to cushion.
When squatting, the angle between the legs should not be less than 90 degrees, and pay attention to the control of the body in the air.
(3)Jumpingjack
Jump up from the parallel leg and land on the split leg. Then jump from the split leg and land on the parallel leg.
When squatting with bent knees, the feet are naturally open, the knee joints are bent along the toes, the angle between the knee joints is not less than 90 degrees, and the heels land on the ground.
(4)Half Squat
Controlled flexion and extension of both legs. It can be categorized into parallel-legged half-squat and split-legged half-squat.
Split-leg semi-squat, the legs are separated by a little more than shoulder (or shoulder width), toes are slightly open, the joint angle of the bent knee shall not be less than 90 degrees, the knee joint is aligned with the direction of the toes, the hips to the right 45 degrees to squat, and the upper body stays upright.
(5) Lunge
Separate your legs in front and back and stand with your feet parallel to each other. Squat down and up.
Semi-squat with the back leg knee down and the thigh perpendicular to the ground. The center of gravity is always between the feet.
Aerobics commonly used hand shape 1, and together style
Five fingers straight, together with each other. The thumb is slightly flexed and the knuckle is attached next to the index finger.
2. Separate style
The five fingers are stretched out with force and spread out fully.
3, ballet hand style
Five fingers slightly flexed, the back three fingers together, slightly inward, thumb inward.
4. Fist pose
Make a fist, thumb outside, knuckles bent, close to the index and middle fingers.
5.Standing Palm Pose
Five fingers straight, palm upward with force.
6. Spanish Dancing Hand Pose
Five fingers exert force, little finger, ring finger, middle finger from the metacarpophalangeal joints in order to flex, thumb slightly inward.
7, fancy
In the basis of the separate style of the little finger straightened to the palm back to the maximum bend, ring finger will follow the little finger back to the bend.
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