1. Spreading generous action
Aerobics popularity of the beginning, also known as rhythmic gymnastics. It combines a variety of dance modeling and performance of the human body posture, according to the characteristics of various parts of the human body, stretching, spreading, bending, vibration, around, around, jumping and other movements arranged in sets, and with music to show the youthful vigor and artistic infectivity, physical exercise. Rhythmic aerobics is also named.
Rhythmic aerobics is characterized by more prominent:
(1) rhythmic aerobics movements strong and powerful, is the organic combination of basic gymnastics and beautifully shaped dance movements, action stretching generous, the rhythm of the rhythm of cheerful and distinctive, but also highlights the improvement of the body, known as "sculpture of the body of the sports program".
(2) Rhythmic aerobics in the cheerful, unrestrained, rhythmic music accompaniment, can give a person passion, encouragement, so that the spirit of excitement, full of vitality.
(3) Rhythmic aerobics has a great deal of discretion and self-selection, not only can make the body and mind to get the overall development, but also has the ability to improve the appreciation of beauty, cultivate the role of sentiment.
Rhythmic aerobics is health, strength, beauty and comprehensive performance, it is to promote health, physical performance, beautify posture, regulate emotions, the development of physical coordination and flexibility for the purpose of as long as the mastery of a number of typical movements, can be with the rhythm of the music for self-compilation and self-practice. Therefore, it has become the popularity of a wide range of relatively simple movements of the mass entertainment fitness program.
2. Distinctive and cheerful rhythm
Mass recreation and fitness rhythmic aerobics can be self-practice, so there is no need for a fixed number of sets and illustrated exercises. However, mastering some basic movements is necessary for good aerobics.
(1) Head and shoulder exercises. The main point of the head and shoulder exercises is to do head and neck flexion and shoulder lifting and sinking around according to the rhythm of the distinctive and cheerful music.
①Head and neck forward and backward flexion: two feet open about shoulder width apart, arms crossed body upright, legs slightly squatting, head and neck forward flexion, restoration, backward flexion, restoration, the body to maintain a straight. Left and right lateral flexion of the head and neck: stand with feet side by side, arms hanging down freely, step to the left with the left foot, squat down slightly with both legs, raise the left arm to the left side with the palm down; hang the right arm to the side of the body, flex the head and neck to the left side, and then restore it. In the opposite direction, do right lateral flexion.
②Shoulder lifting and sinking: two feet open, two arms hanging on the side of the body, legs slightly squatting, shoulder sinking, two legs straight, the center of gravity shifted to the left leg, shoulder lifting. Repeat in the opposite direction.
③Right and left shoulder turn: stand with both feet open, raise both arms sideways, five fingers open, palm up, left shoulder down, right shoulder forward. The right arm then turns, at the same time to the left hip, the right knee slightly flexed buckle. Repeat in the opposite direction.
④Shoulder around: stand with feet open, arms down, center of gravity shifted to the left leg, left shoulder sinks forward, upward, and backward for a week, and the right shoulder relaxes and sinks. In the opposite direction, repeat once, and then both shoulders at the same time after sinking, backward, upward, forward around a week.
(2) upper body exercises. The movement of the upper limb exercises, is to do with the rhythm of the music arm extension, swing, flexion movements, and then do the chest to close the spread, the side of the movement. Stretching the arm: two feet open, both hands clenched fist elbow at the side of the body, fist forward elbow down, left shoulder down, right arm straight upward, five fingers open, palm forward, at the same time to the left top of the medulla oblongata, the right knee joint inward buckle, the direction of the opposite, repeat.
①Swinging arms and bending elbows: stand with both feet open and both hands hanging down on the side of the body with fists, bend and stretch both legs once, bend the elbows when swinging the arms forward to the horizontal part, turn the center of the fists to the back, and keep the big arms at the horizontal part; bend and stretch both legs once, straighten and drop the two arms through the side of the body, and raise them to the side to the horizontal part to bend the elbows, and keep the big arms at the horizontal part, and keep the centers of the fists relative to each other.
② arm and chest: two feet open, two arms down, legs slightly bent squatting, two arms from the lower side of the body to the horizontal, forward merge (arms forward) to the wrists against each other, head down and chest.
3) Open arms and spread chest: both shoulders move forward as much as possible, both legs straight, both hands palm up, both arms open horizontally to the side as much as possible backward movement, chest out forward.
④Side shift chest: two feet open stand, two arms down, left arm to the side of the flat, five fingers open, palm forward, chest as far as possible to the side of the movement, legs and hips fixed. Restore, reverse direction, repeat.
⑤ Waist forward and backward, lateral flexion: when waist forward and backward flexion, feet open wider than shoulder width, both arms down, upper body forward bending, both arms backward raised. Then the upper body is raised and bent backward, the right hand is stretched down behind the body and touches the back side of the right leg, and the left arm is raised. The hand movements are reversed and repeated. When the waist is flexed sideways, the feet are open, the arms are raised sideways with palms down, the legs are slightly squatting, the left arm falls down to the front of the abdomen, keeping the arc, palms up. Raise the right arm above the head, palm to the left, and flex the waist to the left side. Restore. Repeat in the opposite direction.
6 Hip Top Lift: For Hip Top, stand with feet open, arms crossed, hip top to the left, left foot upright, right knee bent inward. Repeat for the opposite movement. When lifting the hip, stand with both feet side by side and cross the waist with both hands. 1 beat the left foot to extend to the left front, toes inwardly buttoned, and at the same time lift the hip upward and straighten the leg. 2 beat the left foot to retract, and the forefoot falls on the inner side of the right foot to point to the ground, and the knee bends a little bit, and at the same time, the hip relaxes to retract, and naturally swings to the right. 3 beat the left foot to extend to the left, toes inwardly buttoned, and lift the hip upward to the left side, and straighten the leg. 4 beat the action of the same as the 2 beats. 5 beat the left foot to extend to the left backward, toes inwardly buttoned, and lift the hip upward, and straighten the leg. The left foot extends to the left rearward, toes buckle in, backward hip lift, leg straight. 6 beat action same as 2 beats. 7 beat action same as 3 beats. 8 beats restoration. For the third eight beats, switch to the right foot and do beats 1-8.
(3) Lower limb exercises.
①Rolling and Flexing: when rolling, stand with both feet side by side, cross your waist with both hands, lift the left heel in 1 beat, slightly bend and buckle the knee, and shift the center of gravity to the right leg. 2 beats put down the left heel, and at the same time, lift the right heel, slightly bend and buckle the knee, and shift the center of gravity to the left leg. To perform the Flexion Step, stand with your feet side by side and your arms folded at the waist. 1 beat left leg lifts up with knee flexed, while the right leg squats down a little. When the left foot straightens forward and the forefoot touches the ground, the right leg straightens at the same time. 2 beat the left leg lifts up and slightly bends the knee to retrieve it, the whole foot falls to the ground and stands side by side with the right foot, and at the same time the right leg bends and extends once. 3-4 beats the same as beats 1-2, and change to the right foot to stretch forward. 5-6 beats the left foot does the flexion and extension step to the left. 7-8 beats the right foot does the flexion and extension step to the right. -On beat 8, do a flexion step with the right foot to the right side. The second eight beats are backward and sideways flexion steps.
②Running and jumping, jumping and kicking: two feet side by side, arms crossed. Running and jumping, 1 beat right foot in place small jump once, at the same time the left leg knee lift, and then land. 2 beat left foot in place small jump once, at the same time the right leg knee lift, and then land. Then do forward, backward and sideways running and jumping exercises. When jumping and kicking, the right leg jumps once, the left leg kicks forward with the knee straight (the foot is over the shoulder height). 2 beats the right foot jumps once, the left leg falls down, and the front palm hits the ground on the inside of the right foot. 3-4 beats repeat the action of 1-2 beats. 5-8 beats are the same as the action of 1-4 beats, but change the kicking of the right leg.
3. Popularization for the masses
Aerobics is a sport that expresses posture with body movements, and it is an aerobic exercise for the whole body and mind. Large stretching movements, including strength and speed changes, all to improve neuromodulation, joint flexibility, cardiorespiratory function, body flexibility, muscle strength and elasticity favorable. Because aerobics movements are colorful, music rhythm and melody constantly changing, can stimulate people's youthful vitality and vitality, is conducive to cultivate sentiment, self-expression, enjoyment of joy, regulate the spirit, bring people into the beauty of the situation, and cultivate a good state of mind.
Good physical condition can make people's spirits uplifted, and help to ensure the normal function of organs and systems of the organism. Regular practice of aerobics, can maintain the normal physiological curvature of the spine to produce a good impact, not only is conducive to the head, neck, back posture, as well as standing, sitting, walking and other demeanor elegance, but also through the many chest, waist, crotch stretching, joints of the twisting action, and more helpful to the processing and transformation of the beautiful physique.
5 Answer: xunarboin - Level 1 2010-3-8 11:58
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Other Answers *** 4 entries
The Prosecution What do you want to ask? Is it hand shape or footwork?
Responders: swing for what you don't know - Level 5 2010-3-7 19:14
Checkout Is it mass, or competitive aerobics.
Responders: 13910193968 - Level 1 2010-3-7 20:10
Checkout There are many things to say, there are high-impact, low-impact, and no-impact paces, step-and-runs, V-steps, and A-steps, open-and-close hops, and long-distance jumps, and so on
Hand shapes, orchid, Spanish palms, five-fingered fists, and basic combinations can be seen in videos
Responders. :2次元のloli - 第一级 2010-3-8 18:56
检举 Among the many ways of recreation and fitness, aerobics is favored because it is not subject to any conditions such as venue, age, climate, etc., the movements are simple and easy to learn, and the melody is easy and natural, and it has a distinctive feature of recreation and fitness.
1. Spreading generous action
Aerobics popularity of the beginning, also known as rhythmic gymnastics. It combines a variety of dance modeling and performance of the human body posture, according to the characteristics of various parts of the human body, stretching, spreading, bending, vibration, around, around, jumping and other movements arranged in sets, and with music to show the youthful vigor and artistic infectivity, physical exercise. Rhythmic aerobics also named.
Rhythmic aerobics is characterized by more prominent:
(1) rhythmic aerobics movements strong and powerful, is the organic combination of basic gymnastics and beautifully shaped dance movements, action stretching generous, the rhythm of the rhythm of cheerful and distinctive, but also highlights the improvement of the body, known as "sculpture of the body of the sports program".
(2) Rhythmic aerobics in the cheerful, unrestrained, rhythmic music accompaniment, can give a person passion, encouragement, so that the spirit of excitement, full of vitality.
(3) Rhythmic aerobics has a great deal of discretion and self-selection, not only can make the body and mind to get the overall development, but also has the ability to improve the appreciation of beauty, cultivate the role of sentiment.
Rhythmic aerobics is health, strength, beauty and comprehensive performance, it is to promote health, physical performance, beautify posture, regulate emotions, the development of physical coordination and flexibility for the purpose, as long as the mastery of a number of typical movements, can be with the rhythm of the music for self-compilation and self-practice. Therefore, it has become the popularity of a wide range of relatively simple movements of the mass entertainment fitness program.
2. Distinctive and cheerful rhythm
Mass recreation and fitness rhythmic aerobics can be self-practice, so there is no need for a fixed number of sets and illustrated exercises. However, mastering some basic movements is necessary for good aerobics.
(1) Head and shoulder exercises. The main point of the head and shoulder exercises is to do head and neck flexion and shoulder lifting and sinking around according to the rhythm of the distinctive and cheerful music.
①Head and neck forward and backward flexion: two feet open about shoulder width apart, arms crossed body upright, legs slightly squatting, head and neck forward flexion, restoration, backward flexion, restoration, the body to maintain a straight. Left and right lateral flexion of the head and neck: stand with feet side by side, arms hanging down freely, step to the left with the left foot, squat down slightly with both legs, raise the left arm to the left side with the palm down; hang the right arm to the side of the body, flex the head and neck to the left side, and then restore it. In the opposite direction, do right lateral flexion.
②Shoulder lifting and sinking: two feet open, two arms hanging on the side of the body, legs slightly squatting, shoulder sinking, two legs straight, the center of gravity shifted to the left leg, shoulder lifting. Repeat in the opposite direction.
③Right and left shoulder turn: stand with both feet open, raise both arms sideways, five fingers open, palm up, left shoulder down, right shoulder forward. The right arm then turns, at the same time to the left hip, the right knee slightly flexed buckle. Repeat in the opposite direction.
④Shoulder around: stand with feet open, arms down, weight shifted to the left leg, left shoulder sinks forward, upward, backward and around for a week, right shoulder relaxes and sinks. In the opposite direction, repeat once, and then both shoulders at the same time after sinking, backward, upward, forward around a week.
(2) upper body exercises. The movement of the upper limb exercises, is to do with the rhythm of the music arm extension, swing, flexion movements, and then do the chest to close the spread, the side of the movement. Stretching the arms: two feet open, both hands clenched fist elbow at the side of the body, fist forward elbow down, left shoulder down, right arm straight upward, five fingers open, palm forward, at the same time to the left top of the medulla oblongata, the right knee joints inward buckling, the direction of the opposite, repeat.
①Swinging arms and bending elbows: stand with both feet open and both hands hanging down on the side of the body with fists, bend and stretch both legs once, bend the elbows when swinging the arms forward to the horizontal part, turn the center of the fists to the back, and keep the big arms at the horizontal part; bend and stretch both legs once, straighten and drop the two arms through the side of the body, and raise them to the side to the horizontal part to bend the elbows, and keep the big arms at the horizontal part, and keep the centers of the fists relative to each other.
② arm and chest: two feet open, two arms down, legs slightly bent squatting, two arms from the lower side of the body raised to the level, forward merge (arms forward) to the wrist against each other, head down and chest.
3) Open arms and spread chest: both shoulders move forward as much as possible, both legs straight, both hands palm up, both arms open horizontally to the side as much as possible backward movement, chest out forward.
④Side shift chest: two feet open stand, two arms down, left arm to the side of the flat, five fingers open, palm forward, chest as far as possible to the side of the movement, legs and hips fixed. Restore, reverse direction, repeat.
⑤ Waist forward and backward, lateral flexion: when waist forward and backward flexion, feet open wider than shoulder width, both arms down, upper body forward bending, both arms backward raised. Then the upper body is raised and bent backward, the right hand is stretched down behind the body and touches the back side of the right leg, and the left arm is raised. The hand movements are reversed and repeated. When the waist is flexed sideways, the feet are open, the arms are raised sideways with palms down, the legs are slightly squatting, the left arm falls down to the front of the abdomen, keeping the arc, palms up. Raise the right arm above the head, palm to the left, and flex the waist to the left side. Restore. Repeat in the opposite direction.
6 Hip Top Lift: For Hip Top, stand with feet open, arms crossed, hip top to the left, left foot upright, right knee bent inward. Repeat for the opposite movement. When lifting the hip, stand with both feet side by side and cross the waist with both hands. 1 beat the left foot to extend to the left front, toes inwardly buttoned, and at the same time lift the hip upward and straighten the leg. 2 beat the left foot to retract, and the forefoot falls on the inner side of the right foot to point to the ground, and the knee bends a little bit, and at the same time, the hip relaxes to retract, and naturally swings to the right. 3 beat the left foot to extend to the left, toes inwardly buttoned, and lift the hip upward to the left side, and straighten the leg. 4 beat the action of the same as the 2 beats. 5 beat the left foot to extend to the left backward, toes inwardly buttoned, and lift the hip upward, and straighten the leg. The left foot extends to the left rearward, toes buckle in, backward hip lift, leg straight. 6 beat action same as 2 beats. 7 beat action same as 3 beats. 8 beats restoration. For the third eight beats, switch to the right foot and do beats 1-8.
(3) Lower limb exercises.
①Rolling and Flexing: when rolling, stand with both feet side by side, cross your waist with both hands, lift the left heel in 1 beat, slightly bend and buckle the knee, and shift the center of gravity to the right leg. 2 beats put down the left heel, and at the same time, lift the right heel, slightly bend and buckle the knee, and shift the center of gravity to the left leg. To perform the Flexion Step, stand with your feet side by side and your arms folded at the waist. 1 beat left leg lifts up with knee flexed, while the right leg squats down a little. When the left foot straightens forward and the forefoot touches the ground, the right leg straightens at the same time. 2 beat the left leg lifts up and slightly bends the knee to retrieve it, the whole foot falls to the ground and stands side by side with the right foot, and at the same time the right leg bends and extends once. 3-4 beats the same as beats 1-2, and change to the right foot to stretch forward. 5-6 beats the left foot does the flexion and extension step to the left. 7-8 beats the right foot does the flexion and extension step to the right. -On beat 8, do a flexion step with the right foot to the right side. The second eight beats are backward and sideways flexion steps.
②Running and jumping, jumping and kicking: two feet side by side, arms crossed. Running and jumping, 1 beat right foot in place small jump once, at the same time the left leg knee lift, and then land. 2 beat left foot in place small jump once, at the same time the right leg knee lift, and then land. Then do forward, backward and sideways running and jumping exercises. When jumping and kicking, the right leg jumps once, the left leg kicks forward with the knee straight (the foot is over the shoulder height). 2 beats the right foot jumps once, the left leg falls down, and the front palm hits the ground on the inside of the right foot. 3-4 beats repeat the action of 1-2 beats. 5-8 beats are the same as the action of 1-4 beats, but change the kicking of the right leg.
3. Popularization for the masses
Aerobics is a sport that expresses posture with body movements, and it is an aerobic exercise for the whole body and mind. Large stretching movements, including strength and speed changes, all to improve neuromodulation, joint flexibility, cardiorespiratory function, body flexibility, muscle strength and elasticity favorable. As aerobics movements are colorful, music rhythm and melody constantly changing, can inspire people's youthful vitality and vitality, is conducive to cultivate temperament, self-expression, enjoyment of joy, regulate the spirit, bring people into the beauty of the situation, and cultivate a good state of mind.