The paces of aerobics are divided into seven categories: leg-sucking jumps, open and close jumps, lunge jumps, stepping steps, back-kick jumps, popping kick jumps, and kicking jumps.?
Types: knee pop; knee-ankle pop; (ankle pop).?
Form: there is a parallel leg bounce; a split leg bounce.?
Direction: there are forward bounces; bounces in the direction of 45 degrees forward to the left and right; bounces around the left and right.
Technical points: natural flexion and extension of both knees and ankles.
The movements of set aerobics are composed of individual movements, which are derived from the movements of unarmed gymnastics, artistic gymnastics and dance.
1, unarmed gymnastic movements
Unarmed gymnastic movements is the most basic content of aerobics movements, it is by the head and neck, upper limbs, chest, waist, lower limbs and other parts of the flexion, extension, turn, around, lifting, swinging, vibration, and other basic movements of the composition. Only by correctly mastering the unarmed gymnastics movements, it is possible to coordinate and accurately complete the aerobics movements.
Unarmed gymnastics and aerobics in the completion of the method has a big difference, mainly in the rhythm of movement, movement direction, route and modeling. Because of the addition of new and unique hand and step patterns, especially hip movements, aerobics movements are more colorful.
2, artistic gymnastics unarmed movements
Wave movements are the typical movements of artistic gymnastics. In addition, swinging, around the ring, flexion and extension, balance, turn, jump step, dance step and approximate skill movement is also the content of aerobics movement. The unarmed practice of artistic gymnastics can not only cultivate people's sense of beauty of the movements, but also effectively enhance physical fitness, improve coordination and increase the difficulty value of the sets of movements.
3, simple movements in modern dance
Aerobics absorbed a large number of disco, jazz, breakdancing in the upper and lower limbs, torso, head and neck and foot stamping movements, especially hip movements, which adds vitality to aerobics, at the same time, is also conducive to reducing the accumulation of hip and abdominal fat, and is conducive to improving the coordination and flexibility of the movement.
In addition to many movements in folk dance, basic gymnastics in the formation, formation changes are also one of the contents of aerobics.
Precautions
One: the normality of movement
The normality of movement is built on the standardization of movement, so the position, direction and route of movement of the limbs during practice must be accurate. Pay attention to the speed of movement, muscle strength and amplitude of movement, is the muscle fully elongated and contraction so as to achieve the overall effect of the movement.
Two: flexibility of movement
Flexible movement is one of the characteristics of aerobics, flexibility of movement involves many parts of the body, so when practicing, we should pay attention to the contraction and relaxation of the muscles to be controlled, is the movement of elasticity, rhythm and uniformity, to avoid excessive rigidity of the movement and joints of the overextension.
Three: the rhythm of the action
Mastering the rhythm of the action is very important to aerobics practice. Practitioners must have a certain degree of muscle control, music rhythm and the ability to complete the movement if they want to perform better movements. Therefore, when practicing, we should pay attention to the development and training of students' rhythmic sense of movement, so that students can slowly master the rhythmic sense of movement on the basis of understanding the rhythm of music.
In major fitness venues, aerobics program is very popular. Senior fitness instructor reminded everyone, in aerobics exercise, pay attention to the following matters, in order to receive a good fitness effect.