1. The arrangement characteristics of Competitive Aerobics
1.1. Unique and novel. A set of exercises should have its own unique style in order to attract the audience. We should change the frame of running and jumping all over the court.
1.2. Pay attention to the all-round development of the body. Starting from the effectiveness of fitness and physical fitness, take simple and easy to learn shape manipulation as the main body, and organically combine more symmetrical movements with a small number of asymmetrical movements, so that it appears to have many movements and fast changes, fully reflecting the characteristics of health, strength and beauty.
1.3. Following the structure of competitive aerobics, a complete set of competitive aerobics has its own structure.
2. Classification of Aerobics
2.1 Latin Aerobics
Latin Aerobics comes from Latin dance, but it does not emphasize basic steps, and it is a kind of aerobics, which mainly emphasizes energy consumption and does not require high details of movements. The whole Latin gymnastics is very free and casual, and the rhythm is especially obvious. Its exercise focuses on the waist and hip, and it can also exercise the inner thighs. At the same time, dance is also added in the process of aerobics, and self enjoyment can be carried out during exercise, releasing all emotions in music.
2.2. Hip hop dance
Hip hop dance is also a kind of aerobics, which evolved from the dance performed by black people on the street. Now it has been integrated into aerobic dance and matched with obvious rhythm, which can make the whole body swing freely up and down, which is very interesting, can also achieve the goal of weight loss and slimming, and can also enhance the coordination of the body and cardiopulmonary efficacy. Moreover, many aerobic coaches will integrate jazz, disco and other types of dance together, so that they can not only learn new dance, but also lose weight and shape.
2.3 fighting exercise
Fight aerobics is a unique aerobic exercise combining boxing, karate and Taekwondo, and even combining some dance movements with strong music.
3. Precautions for Aerobics
3.1 when jumping aerobics, you should do warm-up exercises, make full preparations, strengthen the exercise of ligaments and muscles around the ankle, and do more heel lifting jumps and weight-bearing heel lifting exercises to improve the strength and elasticity of joints.
3.2. Correctly master the running and jumping technology, pay attention to the relaxation in the movement and the cushion on the landing, so as to reduce the impact of the ground on the calf.
3.3. The exercise time of fitness aerobics can be long or short, and the requirements of exercise can also be changed according to individual circumstances. Strictly follow the principles of health and safety, prevent sports injuries, and achieve the purpose of physical exercise on the basis of ensuring safety.
3.4. The movements of performance aerobics are more complex and changeable than those of fitness aerobics, so the physical quality of participants is required to be higher. They should not only have better coordination, but also have a certain sense of performance and collective cooperation.
3.5. Avoid running and jumping on a hard ground for a long time. A large number of running and jumping movements make the reaction force of the body’s gravity and the ground mainly concentrate on the convex surface of the bone bending part (in front of the tibia), causing stress damage to the periosteum. In the practice of running and jumping, we should emphasize the correct technique of landing on the soles of our feet.
The function of Aerobics
1. Enhance physical fitness and health
Often engaging in aerobics exercise has a very significant effect on the improvement of cardiovascular system function. It can thicken myocardial fibers, enhance myocardial contractility, increase cardiac output, and improve the body’s ability to supply blood and oxygen.
2. Improve body shape and cultivate a dignified posture
The unique feature of aerobics is that it can have a positive impact on the balance of body proportions, especially increase the volume of chest and back muscles, eliminate excess fat deposited in the waist and abdomen, and make the body plump and beautiful. In addition, through regular and correct body movement training, it can also correct incorrect body posture, cultivate correct and dignified posture, and make good changes in the body and demeanor of the exerciser.
3. Regulate psychological activities and cultivate good sentiments
In particular, aerobics is a group sport. Exercising in a collective place can also enable practitioners to experience the relationship between individual and collective, put “I” in “us”, and play a role in coordinating the relationship between people. Through collective cooperation and practice, it is also helpful to enhance friendship, make friends and improve group awareness.
What to eat to lose weight after Aerobics
1. High fiber food
The human body can’t decompose the fiber, so it can’t use the heat of the fiber, and the fiber can absorb water and excrete feces. Therefore, it is said that fiber is a laxative, and eating more helps to lose weight.
2. Low calorie food
Taking in less calories is helpful to maintain your body shape. Therefore, if you feel hungry after exercising, you should eat low calorie food to avoid taking in too much calories, which will be converted into fat and stored in your body, leading to obesity.
3. Food that breaks down fat
Some foods have the effect of decomposing fat, such as laver, but it should be noted that you should not eat too much at one time, especially for people with excessive stomach acid, otherwise it will cause digestive system disorders.
4. Food that promotes defecation
If the stool is not smooth and wastes accumulate in the body, people are also prone to obesity. In order to lose weight, you should eat more vegetables with high crude fiber content, which is conducive to defecation. Green onions and bananas, for example, have the effect of enhancing intestinal peristalsis and facilitating convenience.
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