Teaching basic movements of aerobics i. Bipedal movements
1. vitality
The knee joint has elastic flexion and extension.
Spread your legs and get down.
Spread your legs. When you bend your knees and squat, your knees are aligned with your toes. Your hips lean forward slightly, moving your hips back and down. When landing, the abdomen is tightened and the upper body posture is maintained. When it is used to improve leg strength, it can be used for squat with shoulder width at a narrow distance, and for squat with wide thigh when it is used for aerobics. Half squatting with your legs apart can give your thighs and hips a good exercise.
The knee joint has elastic flexion and extension.
squat
Stand with your feet back and forth separately, with your back foot on the palm of your front foot, your toes forward, your heels backward, and your center of gravity between your feet. When kneeling, the front knee is aligned with the toes and the rear leg is aligned with the ground. Squats with arrows can exercise thighs, hips and core to stabilize muscle groups.
Second, step action.
1. Synchronization
Action essentials: it means that one foot takes a step first and shifts the center of gravity at the same time, and the other leg can do some actions such as pointing, lifting, merging, bending and kicking.
Action changes: step on the ground, step on the leg, bend the leg after stepping, step on the kick, step on the jump.
Step 2: Step.
Action essentials: one leg steps sideways, the other leg crosses at the back, slightly bends, and then takes a step sideways, and the other foot is close together; And then can be connected in the opposite direction. Spanning is a good step to move sideways, and the range of completing the action should be increased as much as possible. When landing, the knees should be bent downward to cushion, and the waist and abdomen should be kept stable during the action.
Action changes: step sucking legs, step bending legs, step jumping.
3. Pony jumps
Action essentials: the right foot jumps one step to the side, and then the left foot jumps a small step next to the right foot, and the opposite movement is the same.
Action change: you can change the direction, or you can do it continuously in a certain direction.
Third, the lifting action
1. Leg suction
Action essentials: one leg supports the ground, and the other leg bends its knees to lift, recover and move in the opposite direction. Keep the elastic buffer and body stability of the supporting leg.
Action changes: sucking leg jump, webbed leg jump.
2. Kicking and jumping essentials: the right foot is raised and flexed, the left foot is taken off, and the right knee is kicked straight forward; Then the right foot falls to the ground while the left leg bends backward, in the opposite direction or in the next movement. When kicking, the thighs should be forced first and the calves should be extended back. The knee joint should not be stiff, but should extend forward and downward in a controlled way.
Action change: side bounce kicks and jumps, and back bounce kicks and jumps.
Precautions for aerobics 1, fully prepare for activities.
Adequate warm-up activities can increase the temperature of joints, ligaments and muscles, increase the flexibility of the body, improve the excitement of the nervous system and the level of cardiovascular activity, thus preventing sports injuries.
2. Arrange the exercise plan reasonably.
Exercisers should arrange the time, intensity and number of exercise groups of aerobics according to their own physique. Patients with chronic diseases should exercise under the guidance of doctors, patients with cardiovascular diseases should reduce strenuous exercise to avoid rapid head rotation and sudden movement, and it is best to stop aerobic exercise when suffering from a bad cold.
The first advantage of aerobics is to shape the beauty of the body.
Aerobics has exercise value, first of all, form, which is divided into posture and body shape. Posture is our usual behavior. Then the body shape is the external form of our body. Now people like the perfect figure. Aerobics can change our body shape very well, but training is tiring, which is not suitable for the elderly to exercise a lot, but moderate exercise is still very good.
Second, improve health and beauty.
Aerobics has physiological value, health is a normal physiological function, and there is no pathological change and pathology. However, with the development of economy and social progress, modern health is not only physical health, but also psychological and behavioral health. Aerobics is an aerobic exercise. Aerobics is characterized by low intensity, high density and easy control of exercise. Therefore, in addition to good fitness effect for normal people and healthy people, it is also an ideal medical means for some patients, the disabled and the elderly.
Third, relieve mental stress and entertain the body and mind.
Aerobics has many values (psychological functions). With the development of the times and the progress of society, people enjoy the comfortable life and various conveniences brought by science and technology, but at the same time, they are also under mental pressure from all sides. Exercising aerobics to relieve stress has a good effect of entertaining body and mind, and aerobics has many benefits to the body, especially physical and mental health!
In a word, aerobics is suitable for all kinds of people to learn. In the future, in our spare time, we will try our best to do aerobic exercise, which is good for our health. Although sometimes the movements are not elegant and harmonious, we must work hard to do it well. I believe we can do it well!