The movement requirements and body posture requirements of aerobics exercises are basically the same as the state requirements in our daily life. So, here is my introduction to you to explain the basic movements of aerobics, I hope it will help you.
Aerobics basic movements explained
First, the feet class action
1. Bouncing
Elastic knee flexion and extension.
2. Split-leg semi-squat
legs apart, bent knee semi-squatting knee to the toes, hip slightly forward so that the hips to the back of the direction of the movement, the waist Landing Abdominal tighten to maintain the posture of the upper body. Used to improve leg strength exercises can be used in a narrow distance with shoulder width half squat, if the half squat in aerobics can be used in a wide distance large leg split half squat. Split-leg half-squat can make the thighs and buttocks get good exercise.
Flexible knee flexion and extension.
3. Arrow squat
Stand with your feet apart from each other, stand with your back foot on the forefoot, toes forward, heels back, center of gravity between the two feet, when you squat with your knees bent, the knee in front of you is pointed at your toes, and the knee of your back leg is pointed at the ground. Arrow squats work the thighs, hips and core stabilizing muscles.
Second, step-like movements
1.
Variations: step on the ground, step on the leg, step on the leg, step on the leg, step on the leg, step on the leg, step on the leg, step on the jump.
2. Crossover Step
The main points of the movement: one leg steps to the side, the other leg crosses behind it, bending the knee a little bit, then step to the side again, the other foot pointing to the ground and together; and then you can take the opposite direction. Side crossover is a good pace to move sideways, should be able to increase the amplitude of the completion of the action when the knee should be downward bending cushion, the action process to maintain the stability of the waist and abdomen.
Variations: cross-step sucker, cross-step backward leg bend, cross-step jump.
3. Pony jump
Movement: right foot to the side of the jump step, followed by the left foot in the right foot next to the small pad step jump, the same movement in the opposite direction.
Action changes: can change the direction or continuous to a certain direction to do a circle.
Third, lifting type of action
1. Suction leg
The main points of action: one leg to support the ground, the other leg bending the knee upward lifting, restoration, the same action in the opposite direction. Keep the elastic cushion of the supporting leg and the body stable.
Variations: Suction leg jump, limp leg jump.
2. Kick jump
The key point is: the right foot lifts up and bends back, the left foot jumps up and kicks the right knee forward at the same time; then the right foot lands on the ground and the left leg bends back, and then take the next movement in the opposite direction or the same movement in the next direction. When kicking the leg, the thigh first, and then the calf stretching, the knee should not be straight, but controlled forward and downward.
Variations: side kick jumps, back kick jumps.
IV. Basic Steps
1. Step
The main points of the movement: raise and lower both legs in turn, alternately. Bend the leg when the knee forward, landing from the toe transition to the foot, knee, ankle joint relaxation, the upper body to show the control of the waist and abdomen to maintain a natural upright, the whole process does not feel down.
Movement changes: including changes in angle, height and direction. Such as the V-step, turn around step, etc.
2.
2. Running with a back kick
The main points of the movement: both legs are raised and lowered in turn, alternating. Bending the leg knee forward, landing from the toes to the whole foot, knee, ankle joint relaxation, the upper body to show the control of the waist and abdomen to maintain a natural upright, the whole process does not feel sinking and falling.
Movement changes: including various angles and directions of movement deformation.
3. Suction leg jump
The main points of the movement: the upper body to keep straight suction leg, swinging leg hip and knee maximum bending, joint angle of not less than 90 degrees to reach the highest point when the calf vertical ground, toes straight.
Movement variations: including various space, angle, high or low intensity movement deformation.
4. Kick jump
The main points of the movement: hip flexion to do straight leg high kick movement, kicking leg in front of the hip or side movement, kicking leg height is not lower than the shoulder, the supporting leg is straight, the movement of the process of the upper body naturally upright, the surface of the foot is taut.
Movement changes: including the deformation of various planes, heights, high or low intensities and directions. Such as center kick, high kick and vertical kick.
5. Open and close jump
The essentials of the action: jump up and down into the open, the distance between the two feet apart is greater than the shoulder width, the two toes are separated outward, the knee joints are bent in the direction of the toes. When the legs together, the two feet together, the whole process of the upper body to maintain a natural upright, jumping action control is strong, toe transition to the full foot cushion.
Movement changes: including various angles of rotation, movement, high and low intensity movement deformation.
The main categories of aerobics
Currently popular at home and abroad aerobics is broadly divided into six categories: according to the age of the compilation of a series of aerobics; according to the compilation of different sexes of men and women aerobics; according to the number of people compiled
single, double and group aerobics; according to the shape of the body and to improve the physical posture and posture of the aerobics; according to the exercise of various parts of the body of the aerobics; according to the unarmed or light instrument movement The way of aerobics. In summary, aerobics is the integration of gymnastics, music, dance in one of the pursuit of human health and beauty of the sports program, therefore, aerobics has sports, dance, music, aesthetic education and other social and cultural functions. Through the exercise of aerobics to improve physical fitness, health, shape, weight control, pleasure spirit, sentiment and so on? Three health? Purpose. The social reputation of aerobics laurels a lot: aerobics, aerobic dance, fitness gymnastics, fitness dance, health dance, aerobics, aerobic dance, aerobic dance, aerobics, and so on.
Latin Aerobics
Latin Aerobics comes from the national standard in Latin dance, but definitely does not emphasize the basic pace, more precisely, it is a kind of fitness gymnastics, emphasizing energy consumption, the details of the action is not demanding, focusing on the amount of movement and the activities of the hip,
Aerobics
waist, chest and shoulder joints.
Latin gymnastics free and casual, enthusiastic, rhythm is obvious. Its exercise focuses on the waist and hips, while making the inner thighs get full exercise. Latin gymnastics is another feature of the warm and exuberant Latin music to feel the South American style, while adding dance elements in gymnastics, more self-enjoyment in addition to exercise. Latin aerobics requires 100 percent emotional commitment, the more you play out the Latin feeling, the more you can release the emotions in the music, burning passion at the same time, but also let your fat with the burning.
Suitable for the crowd: less exercise and waist, hip circumference is too large white-collar family
The best choice of shoes with soft soles of sneakers;
Full commitment to follow the music twisted hip and waist, normal breathing.
Street dance
The music used is usually hip hop or punk, which has evolved from black street dance. And now incorporated into the aerobic dance, with the obvious rhythm with the whole body of the free swing, there are more fun, as can achieve the effect of weight loss and slimming. Such as can enhance coordination, cardiorespiratory function, and even muscle strength, so the professional aerobic instructor will Disco, Jazz, and other types of dance, to be integrated into, so that you in a class, constantly absorbing the novelty of the fun dance, but also to achieve the purpose of weight loss and shaping of the body. If you like to dance, why don't you open your heart and have a good time?
Suitable for people who love European and American pop music and have a certain aerobics foundation
The intensity of the movement can be adjusted according to the mastery of the movement, the understanding of the music, can be used as a coordinated fat loss exercise, the most important is to regulate the mood, ease the pressure, and the pursuit of the feeling of difference.
Combat gymnastics
The earliest is introduced by the European combat players and professional gymnasts. The specific form is a mixture of boxing, karate, kickboxing, kung fu, and even some dance moves, and with strong music, a unique type of aerobics. A complete combat gymnastics will consume a lot of calories, due to the combat gymnastics action variable, including such as straight punch, hook, swing punch, positive kick, side kick, side stomp, and other combat action, and in doing each action requires rapid, explosive, so in the exercise of the whole body of each muscle at the same time, our body's elasticity, flexibility and speed of reaction will also be unprecedented improvement.
Especially all the movements in the combat gymnastics almost all require the waist and abdomen to maintain balance and hair power, so a class down to the waist and abdomen of the exercise more than any other fitness.
The basic movements of the joints of aerobics(1) Head and neck movements: flexion, rotation, rounding and looping.
(2) Shoulder movements: lifting, sinking, spreading, rounding and circling.
(3) Upper limb movements: swing, flexion and extension, rounding and looping, and arm vibration.
(4) Trunk movements: chest contained spread, body side, body turn, forward and backward flexion, hip top, swing, around and around the ring, etc.