1. Characteristics of Competitive Aerobics
Competitive Aerobics originated from the traditional aerobic fitness exercise: complete sets of movements must show the flexibility and strength of athletes through continuous movement combinations, diversified movement combinations of seven steps, and the competitive ability of completing complete sets of movements in combination with difficult movements.
Competitive aerobics has strict and uniform standards in the size of the practice field, the number of practitioners, specific actions, and the speed of action rhythm. It must be carried out according to the rules and must not be changed without authorization.
As a competitive sport, its competition is composed of the following items: Men’s single player, women’s single player, mixed double player, three players (three athletes can choose their gender), group exercise (five people can choose their gender), aerobic dance, and aerobic pedal.
The single player competition time is limited to 1 minute 30 seconds, floating up and down for five seconds. Mixed doubles, three people, the collective time limit is 1 minute 45 seconds, up and down 5 seconds. The single player venue is 7 × 7 square meters (mixed doubles, three people, 10 gymnastic venues) × 10 square meters).
There are also special provisions on competition clothing, generally tight professional aerobics clothing. There are special competition rules for the competition, which make detailed explanations for each specific detail.
2. Special requirements of Competitive Aerobics
artistry:
The artistic requirements of the complete set of movements are: full of vitality and creativity, and express the movement design and smooth transition movements in the form of aerobics. The set of movements must show strength and flexibility on both sides of the body without repeating the same movement.
Completion:
Any action not completed according to the definition of competitive aerobics will be deducted points. In mixed doubles and three person (six person) sets, a maximum of three lifts or supporting movements are allowed, including the start and end.
Difficulty:
At least one for each type of difficult movements, and the difficulty score will be the total score of the 12 highest difficult movements.
Complete action content:
The complete set of movements must show the balance of aerobics movement type (combination of high and low movements), style and difficulty. The posture requirements of Aerobics movements are that the trunk is straight, in a straight line position, the arms and legs are powerful and the shape is clear. The movement arrangement should make reasonable use of all the space, ground and air movements.
The complete set of movements must include one of the following difficult movements: dynamic strength, static strength, jumping and jumping, flexibility and balance.
3. The difference between competitive aerobics and Fitness Aerobics
The main purpose of bodybuilding exercises is to “exercise and keep healthy”. The movements of fitness aerobics are simple and practical, and the music speed is also slow. In order to ensure a certain amount of exercise load and the comprehensiveness of exercise, the movements are often repeated and appear in a symmetrical form. The exercise time of fitness aerobics can be long or short, and the requirements of exercise can also be changed according to individual circumstances. The principle of “health and safety” should be strictly followed to prevent sports injuries and achieve the purpose of physical exercise on the basis of ensuring safety.
Common hand types of Competitive Aerobics
Close together: five fingers extend straight and close to each other. The thumb is slightly flexed, and the knuckles are attached to the index finger.
Split type: five fingers stretch out and fully open.
Ballet hand pose: five fingers slightly bent, the back three fingers close together, slightly adducted, and the thumb buckle inside.
Fist style: make a fist with the thumb outside and the knuckles bent close to the index finger and middle finger.
Standing palm pose: straighten the five fingers and turn up the palm.
Spanish dance hand pose: five fingers are forced, and the little finger, ring finger and middle finger are bent in turn from the metacarpophalangeal joint, and the thumb is slightly buckled inside.
Fancy: on the basis of the split style, the little finger stretches straight to the palm and bends back to the maximum, and the ring finger bends back with the little finger.
Precautions for practicing Aerobics
1. Get ready for activities and adjustments after exercise
Preparation can effectively prevent sports injury. After doing aerobics, don’t stop immediately. Do some tidying activities to make all parts of your body gradually turn into a quiet state. Rest for at least 20 minutes before doing other things.
2. The diving plan should be reasonable
Practitioners should control and arrange the speed, strength, times, groups and interval time of jump exercises according to their own physique and bearing capacity. Practice should follow the principle of gradual and orderly progress and be persistent. With the improvement of exercise level and physical fitness, the exercise intensity and total amount can be increased appropriately, but the maximum heart rate should not exceed 150 times / min.
3. Master the rhythm of jump exercises
The movements during the jump exercise should match the rhythm of the music as much as possible, and should not be too fast. Fast paced aerobics can not only exercise, but also easily overload people, make people tired and reduce human immunity.
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