The movement requirements and body posture requirements of aerobics exercises are basically consistent with the state requirements in our daily lives. So, here is my explanation of the basic aerobics movements, I hope it will be helpful to you.

Explanation of basic aerobics movements

1. Bipedal movements

1. Flexibility

Elastic flexion and extension of the knee joint.

2. Split-leg half squat

Separate your legs, align your knees with your toes when you bend your knees and tilt your hips slightly forward to move your buttocks backward and downward, and tighten your abdomen when your waist falls to the ground. Maintain upper body posture tightly. When practicing to improve leg strength, half squats with a narrow distance and shoulder width can be used. If half squats are used in aerobics, half squats with wide distance and wide legs can be used. Split-leg half squats can give your thighs and buttocks a good workout.

The knee joint has elastic flexion and extension.

3. Lunge Squat

Stand with your feet separated from the front and back, stand on the balls of your back feet, with your toes forward and heels back. The center of gravity is between the two feet. When squatting, bend your knees. When doing this, the front knee should be aligned with the toes, and the knee of the back leg should be aligned with the ground. Lunges work your thighs, glutes, and core stabilizing muscles.

2. Stepping movements

1. Parallel stepping

Action essentials: refers to taking one step first with one foot, while shifting the center of gravity, and the other leg can be done Pointing, lifting, flexing, kicking and other movements.

Movement changes: step to the ground, step to suck the legs, step to bend the legs, step to kick, and jump in parallel.

2. Cross step

Action essentials: step one leg to the side, cross the other leg behind it, bend the knee slightly, then take another step to the side, and point the other foot The ground should be brought together; then it can be connected in the opposite direction. The side cross step is a good step for moving sideways. You should try to increase the range of the movement as much as possible. When landing, the knees should be bent downward to cushion the movement, and the waist and abdomen should be kept stable during the movement.

Action changes: cross-step leg sucking, cross-step backward leg bending, and cross-step jump.

3. Pony jump

Action essentials: Jump one step to the side with your right foot, then jump with your left foot in small steps next to your right foot, and do the same in the opposite direction.

Action changes: You can change the direction or continuously turn in a certain direction.

3. Lifting movements

1. Leg suction

Action essentials: support the ground with one leg, bend the other leg to lift up, restore, and reverse Directional action is the same. Maintain elastic cushioning of the supporting legs and body stability.

Movement changes: sucking the legs and jumping, kicking the legs.

2. Bounce kick

Action essentials: Lift your right foot and bend it backwards, take off with your left foot and straighten your right knee forward to kick it out; then land your right foot and simultaneously lift your left foot Bend the legs backward and continue in the opposite direction or next movement. When kicking, the thigh exerts force first, and then the calf stretches. The knee joint should not be stiff, but should be stretched forward and downward in a controlled manner.

Movement changes: side kick and jump, back kick and jump.

IV. Basic steps

1. Stepping

Essentials of the action: Lift and lower the legs in sequence, alternately. When bending the legs, the knees move forward, and when landing, they transition from the toes to the feet. The knees and ankle joints are relaxed. The upper body shows the control strength of the waist and abdomen to maintain a natural upright position. The whole process does not feel like falling.

Motion changes: including changes in angle, height and direction. Such as V-step, turn step, etc.

2. Kick back and run

Action essentials: Lift and lower your legs in sequence, alternately. When bending the legs, the knees move forward, and when landing, the body transitions from the toes to the whole foot. The knees and ankle joints are relaxed. The upper body shows the control strength of the waist and abdomen to maintain a natural upright position. The whole process feels neither sinking nor falling.

Action changes: including action deformations at various angles and directions.

3. Suction leg jump

Action essentials: Keep the upper body upright while sucking the leg, swing the hip and knee of the leg to the maximum extent, and the joint angle is not less than 90 degrees when reaching the highest point. The calves are perpendicular to the ground, and the toes are straight.

Action changes: including action deformations in various spaces, angles, high or low intensity.

4. Kick and jump

Action essentials: Bend the hip to perform a straight-leg high kick. Move the kicking leg in front or side of the hip. The height of the kicking leg should not be low. At the shoulder, the supporting leg is straightened. During the movement, the upper body is naturally upright and the toes are straight.

Action changes: including action deformations in various planes, heights, high or low intensity and directions. Such as mid kick, high kick and vertical kick.

5. Jumping jacks

Action essentials: Jump with your legs open and land with your feet wider than shoulder width, your toes pointed outwards, and your knees on your toes. bend in the direction. When merging legs, keep your feet together, keep your upper body naturally upright throughout the entire process, have strong control over your take-off, and transition from your toes to full-foot cushioning.

Motion changes: including rotations, movements at various angles, and high and low intensity movement deformations.

The main categories of aerobics

The currently popular aerobics at home and abroad are roughly divided into six categories: a series of aerobics compiled according to different ages; aerobics for men and women compiled according to different genders; and aerobics compiled according to the number of people

Single, double and group aerobics; aerobics to shape the body and improve body posture and posture; aerobics to exercise various parts of the body; aerobics to use bare hands or light equipment. To sum up, aerobics is a sport that integrates gymnastics, music, and dance to pursue human health and beauty. Therefore, aerobics has various social and cultural functions such as sports, dance, music, and aesthetic education. Through aerobics exercise, the "three health" goals of improving physical fitness, promoting health, shaping body shape, controlling weight, pleasing the spirit, and cultivating sentiments can be achieved. There are many social titles for aerobics: aerobics, aerobics, aerobics, fitness dance, health dance, aerobics, aerobic dance, aerobics, etc.

Latin aerobics

Latin aerobics comes from the Latin dance in the national standard, but it definitely does not emphasize the basic steps. To be more precise, it is a type of aerobics that emphasizes energy. Consumption, the details of the movements are not high, focusing on the amount of exercise and the activities of the hip,

Aerobics

waist, chest and shoulder joints.

Latin exercises are free, passionate, and rhythmic. Its exercise focuses on the waist and hips, while fully exercising the inner thighs. Another feature of Latin aerobics is that you can feel the South American style in the warm and unrestrained Latin music. At the same time, dance elements are added to the aerobics, so you can enjoy yourself in addition to exercise. Latin aerobics requires 100% emotional investment. The more vividly the Latin feeling is brought out, the more emotions can be released in the music, burning passion and burning fat at the same time.

Suitable for the crowd: White-collar workers who do little exercise but have excessive waist and hip circumferences

It is best to choose sports shoes with soft soles;

Follow with all your heart Twist your hips and waist to the music and breathe normally.

Hip-hop

The music used is generally "Hip Hop" or "punk", and it has evolved from the impromptu dance of black people on the streets. Nowadays, aerobic dance is incorporated, with obvious rhythm and free swing of the whole body, which is more interesting and can also achieve the effect of losing weight. For example, it can improve coordination, cardiopulmonary function, and even muscle strength, so professional aerobic coaches also integrate disco, jazz and other types of dance one by one, allowing you to continuously absorb new and interesting dance steps in one class. , and can achieve the purpose of weight loss and body shaping. If you like dancing, you might as well open your mind and get high together.

Suitable for people who like European and American pop music and have a certain foundation in aerobics

The intensity of exercise can be adjusted according to the mastery of movements and understanding of music, and can be used to improve coordination and reduce fat. The most important thing about exercise is to regulate your mood, relieve stress and pursue a unique feeling.

Kickboxing

It was first introduced by European boxers and professional aerobics athletes. The specific form is a mixture of boxing, karate, taekwondo, kung fu, and even some dance moves, and combined with powerful music, it becomes a unique type of aerobics. A complete session of boxing gymnastics will consume a lot of calories, because boxing gymnastics movements are varied, including straight punches, uppercuts, swinging punches, front kicks, side kicks, side kicks and other fighting movements, and each movement requires It is fast and explosive, so while exercising every muscle in the body, our body's elasticity, flexibility and reaction speed will also be improved as never before.

In particular, almost all the movements in boxing gymnastics require the waist and abdomen to maintain balance and exert force, so the exercise of the waist and abdomen in one class exceeds that of any other fitness method. Basic joint movements of aerobics

(1) Head and neck movements: flexion, rotation, twisting and circling.

(2) Shoulder movements: shoulder raising, shoulder lowering, shoulder stretching, wrapping and circling.

(3) Upper limb movements: swinging, flexion and extension, circling and circling, arm swinging, etc.

(4) Trunk movements: chest expansion, body side, body rotation, forward flexion, backward flexion, hip top, swing, circle and circle, etc.