1, the purpose principle.
The enthusiasm of physical exercise comes from clear purpose and correct motivation. Therefore, we should first carry out regular ideological education and link the purpose of physical exercise with improving the quality and national image of the whole Chinese nation and promoting the correct development and health of the body. The determination of this goal is helpful to generate positive emotions and consciously overcome various difficulties encountered in the practice process. Secondly, at every stage of physical exercise, we should strive to achieve the expected goals. Physical exercise is a long-term task, and it is not easy to produce obvious changes in the short term. Therefore, there should be clear purpose requirements in each practice stage, and these requirements should become the expected goals of the practitioners. For example, leg flexibility exercises should aim at vertical and horizontal splits, and each exercise combination aims at mastering movements, thus making practitioners interested in the content. Interest itself will promote practitioners to practice actively. Through the combination of class and class, physical strength and brain power, it will inevitably have a good influence on the body, and then change in body shape and temperament. In this way, practitioners will feel rewarded and play an important role in mobilizing and consolidating the enthusiasm of practitioners.
2. Proceed from reality.
The principle of proceeding from reality is to make corresponding practice plans and select corresponding practice contents according to the different ages, genders, physical foundations and practice levels of practitioners. So that practitioners can effectively stimulate all parts of the body in the process of participating in sports, and are not afraid of difficulties or excessive fatigue. For example, when dealing with children, we should choose a combination of exercises with lower difficulty-focusing on basic quality exercises, focusing on all-round exercises, and appropriately selecting content with strong gameplay; For teenagers with a certain foundation, we should choose the movements in the middle and high difficulty group-mainly local exercises, mainly carving various parts of the body, and crossing the grip and leaving the grip. At the same time, we should combine general requirements with differential treatment, put forward general requirements for the similarities of people at the same level, and treat everyone's differences differently. Such as the number of exercises, time, feeling of action, etc.
3. Adhere to the principle of regularity.
When doing calisthenics, we must insist on regularity and perseverance, so that various effective methods in calisthenics can have a lasting impact on all parts of the human body, gradually form a "habit" and make every gesture reflect a "behavioral beauty." Teenagers should have enough time for physical exercise, and qualified schools should set up physical education class at least twice a week to ensure that students have enough time to receive comprehensive and systematic exercise during their school days. This not only helps students to correctly understand the standard requirements of body posture in concept, but also helps students to master the methods and means of physical exercise in practice, and also helps to form biological rhythm, so that the human body can gradually adapt to and prepare for participating in exercise, further improving the effect of exercise, which is of great significance to cultivating students' idea of "lifelong sports".
4. The principle of gradualism.
In the process of teaching physics exercises, we must follow the principle of from easy to difficult, from simple to complex, and gradually improve the teaching difficulty and requirements. Reasonable and orderly arrangement of contents, methods and exercise load should reflect the objective law of physical exercise teaching process. Specifically, warm-up activities should be carried out before class, and then the content to be practiced should be carried out, so that practitioners can enter the practice in the best state, enhance their acceptance, improve the practice effect, and prevent injury accidents; At the end of the course, there should be relaxation activities or games, so that practitioners can eliminate fatigue as soon as possible and produce happy emotions. For those who have just participated in the exercise, they should pay attention to the content of basic exercises, and gradually put forward new requirements with the continuous improvement of physical fitness and sense of action, and gradually transition to higher-level movements.
5. The principle of comprehensiveness.
Aerobics should comprehensively develop all parts of the body, all kinds of physical qualities and basic activities, and carefully "carve" every part of the human body. Teenagers are in the stage of growth and development, and physical exercise should strive to influence the human body in an all-round way, highlight the key points in different stages and give consideration to other aspects. At the same time, it is necessary to combine physical exercise with the cultivation of inner temperament, so that teenagers can have a correct aesthetic consciousness through physical exercise, even if they are well developed and have an elegant and refined temperament, they can grow up healthily in a beautiful artistic environment, making physical exercise an effective means to improve the comprehensive quality of teenagers.
Basic physical fitness exercises:
1, leg strength and flexibility exercises.
(1) Kneel and press the instep.
(2) Sitting on the carpet at right angles, stretching your feet to practice, chest out and abdomen in.
(3) Hands facing the handle, practice heel lifting and heel dropping.
(4) Keep your hands and knees straight and practice straight forward.
(5) Sit on the carpet at right angles, practice pressing your legs forward and straighten your knees.
(6) Sit on the carpet with your legs wide, and practice leg press on the front side, with your knees straight and your upper body as close to the ground as possible.
(7) Face the pole, stand forward and practice leg press. Chest out, abdomen in, waist out. Leg press, the abdomen should be as close as possible to the thigh.
Repeat each exercise 6 ~ 8 times.
2. Exercise of waist strength and flexibility.
(1) Kneeling posture, lower back, lower chest and waist, head up and chest out.
(2) Fly backwards: Lie on the carpet, straighten your head and legs, and try to lift up.
(3) Sit on the carpet, put your hands on your shoulders and twist your waist from left to right.
(4) Lie on your side on the carpet, with your knees bent forward to gather your legs, including your chest, and your legs extended backward to spread your chest.
(5) Hold your chest on your knees, bow your head, bend over, hold your chest out, look up and step on your waist.
Repeat each exercise 6 ~ 8 times.
3, chest and abdomen strength exercises.
(1) Push-ups.
(2) Bracing.
(3) sit-ups.
(4) From both ends: lie flat on the carpet with your hands up, and lift your upper body and legs up at the same time.
(5) Reduce abdomen and cut legs: lie on your back, lift your legs slightly off the ground, and practice your legs alternately up and down.
(6) Lie on your back and lie flat on the ground to simulate cycling practice.
4, shoulder strength and flexibility exercises.
(1) Practice swinging your arms in circles.
(2) Pressing the shoulder ligament: face the ribs, put your arms straight on the ribs, and press your shoulders forward. Hold your head up, chest up and waist down.
(3) Stand with your back to the ribs, hold the ribs with your hands behind your body, and pull your shoulders forward to practice.
(4) Hold a wooden stick in both hands and turn your shoulders back and forth to practice.
Basic body posture training
Fitness training is based on the theory of human body science. It is a basic exercise of fitness quality and fitness skills training with bare hands or using various instruments, using special action methods and methods to change people's body shape. The contents and methods of physical training are varied, but its basic content can not be separated from basic posture training, basic body control training and basic quality training. In order to increase the interest of physical training and achieve better results, we can use bare-handed exercises, such as posture exercises, aerobics, fighting exercises, yoga, physical exercises of Sherbin and various dance exercises, and we can also use different sports equipment for various exercises. Such as handles, ropes, rings, balls, sticks, belts, dumbbells, barbells, kettlebells and various fitness equipment.
Basic posture training
The training of physical beauty should start with posture, including standing posture, sitting posture and walking posture. Through the training of basic body postures such as standing, sitting and walking, the practitioners can present good temperament and beautiful appearance in manners, and form a unique and attractive aesthetic feeling.
1. Standing posture control training
People's manners can be reflected by graceful posture, and graceful posture can be reflected by correct standing posture. Therefore, standing posture, as the starting point and foundation of physical beauty, should be really valued and effectively trained.
Standing against the wall
Action points: On the basis of standing at attention, hold your legs, hold your chest and abdomen, straighten your waist, straighten your back, tighten your hips, stretch your shoulders back and sink, miniaturize your jaw, grab your neck, put your head on it, and press your heels, calves, hips, shoulder blades and head against the wall.
This exercise is to cultivate and train the good habit of standing straight, and keep the head, trunk and legs in a vertical line with the help of the plane of the wall. Control 4×8 beats at a time and practice 8 ~ 10 times repeatedly.
(2) Stand with your legs apart
Action points: legs are shoulder width apart, hands akimbo, elbows slightly forward, abdomen, chest, waist, back, hips and shoulders.
This action is mainly to train the correct feeling of buttocks, abdomen and upper body.
(3) Lift the heel.
Action points: On the basis of correct standing posture, hands akimbo, heels as high as possible, the center of gravity should be stable, and the body should not shake.
(4) Standing on one leg
Action points: On the basis of correct standing posture, one leg is supported, and the other leg is lifted and stretched on the knee, attached to the supporting leg, with hands akimbo.
This exercise mainly trains leg straightening and control.
(5) Practice from the front, side and back.
Action points: On the basis of the basic standing posture, keep your hands akimbo to keep the upper body shape and center of gravity stable. When you point to the ground, you are required to straighten your legs, spread your hips and stretch your toes. When pointing back and forth to the ground, your feet should be turned out, and when pointing sideways, your feet should be sideways. When you point to the ground, the toes of your legs and the heels of your main legs should be kept in a straight line. Point the ground in one direction at a time, first smooth it, then change the direction by controlling 1 8, and repeat it for 8 ~ 10 times.
This exercise mainly trains the control ability of the legs and the stability of the center of gravity.
(6) Attitude control training of center of gravity shift.
Action method:
① Take 1× 8. Take 1 ~ 2. Bend your knees and move your center of gravity back.
3 ~ 4 times, the left foot stands upright and the right foot points forward.
5 ~ 8 beats control 4 beats.
② 2×8 beat is the same as 1×8 beat, but the method is opposite.
③ On the 3× 8 1 ~ 2 beat, the knee moves to the right through two and a half squats and becomes the posture of the left foot.
3 ~ 4 beats to move the center of gravity to one side, so that the left foot stands upright and the right foot points to the ground.
5 ~ 8 beats control 4 beats.
④ 4×8 beat is the same as 3×8 beat, but the direction is opposite. Practice 6 ~ 8 times repeatedly. This exercise mainly trains the control ability of the legs and the correct posture of the body during exercise.
1╳8 3╳8
2. Sitting posture control training
Sitting posture is an important posture, a static modeling of human body, and an important content of physical beauty, which can reflect people's temperament, demeanor and upbringing. Incorrect sitting posture makes people look lazy and rude, while correct, refined, dignified and steady sitting posture gives people a natural, generous and decent aesthetic feeling.
(1) sitting posture
Belly in and chest out, straighten your waist and bend your knees, open your shoulders and neck, your legs are V-shaped and perpendicular to the ground, your hands naturally droop, keep your basic posture, look straight ahead and smile.
(2) Sitting posture with legs in front.
Both calves are 45 degrees forward, toes can't be raised, and hands are crossed in front of the abdomen. Other postures are the same as sitting posture.
(3) Sitting posture of loving feet
The feet cross at the ankles, and the front ends of the feet land on the outside. Other postures are the same as those with legs in front.
(4) Stretching and bending sitting posture
Legs together, left leg straight, toes straight, right foot on the ground. Other postures are the same as those with legs in front.
Basic Action Training of Body Ballet
Leg press:
Leg press is not only for dancing beauty, but also has many benefits in fitness. Can promote blood circulation, reduce muscle fatigue, shape muscle lines and so on.
Adjust posture:
The standing posture of ballet requires the shoulders to sink and highlight the beautiful lines of the chest and neck; Tighten your legs and erect your waist to make your posture straight and dignified. This action is not only beautiful, but also directly helpful to health and weight loss.
Handling training:
Beautiful dance and stretching of movements are directly related to the stability of the center of gravity. Handle exercises help dancers adjust their center of gravity.
High-level training focuses on the feeling of dance and the perception of music. Aesthetic training is the most important content and training direction of ballet advanced class.
As the jewel in the crown of art, ballet has become the standard to measure social civilization. Its profundity, broadness, aestheticism and refinement can not be simply summarized in words.
Basic essentials of figure ballet
For a beginner, the introductory course of body ballet generally focuses on improving students' basic quality and adjusting their body posture. After a simple warm-up, start basic quality training, starting from leg press. In fact, leg press is not only for beautiful dancing, but also has many benefits in fitness, for example, it can promote blood circulation, reduce muscle fatigue, shape muscle lines and so on. Leg press belongs to static stretching, and he should practice dynamic stretching (kicking) every time after leg press. Because kicking is a violent action, it also has the function of improving strength and losing weight.
The standing posture of ballet is a very simple movement, which requires shoulders to sink, thus highlighting the beautiful lines of the chest and neck; Ask your legs to tighten and your waist to stand upright, so that you can make your posture straight and dignified ... This simple action is not only beautiful, but also directly helpful to health and weight loss. Some students are harmful to their health because of bad habits. For example, many people like to use one-shoulder backpacks for a long time, resulting in uneven development of both shoulders (one high and one low); For another example, many people misunderstand the action of "holding your head up and holding your chest out" as "hunching over your hips". As a result, your waist muscles are weak and your abdomen protrudes day by day, which may lead to premature aging of your waist due to improper exertion. The standing posture of ballet can make you feel a few centimeters taller and make your body lines look softer. The coach will tell you when you practice: imagine yourself as a princess, very lofty and beautiful ... through this "internal and external training", your figure and temperament will be developed.