1. What are the characteristics of Aerobics
1.1. Distinct sense of rhythm and rhythm
Aerobics is a physical exercise that must be accompanied by music. Music is the soul of aerobics. Compared with rhythmic gymnastics, aerobics emphasizes the strength of movement. Therefore, the music rhythm of Aerobics tends to be bright and strong, and the style tends to be more enthusiastic and unrestrained.
1.2. Variability and coordination of actions
The variability of the complete set of Aerobics movements is not only manifested in the rhythm and strength of the movements, but also in the complexity of the movements. Each joint is rarely a local action of a single joint, but mostly a synchronous movement of multiple joints. For example, when completing a large range of upper limb movements, it is often accompanied by movements of the waist, knee, hip, ankle and head. This can not only multiply the number of activities of all joints of the body, but also effectively improve and improve the coordination of people’s bodies.
1.3. Broad masses
Aerobics is an interesting sport. It can bring people passionate and unrestrained emotional experience, which meets the needs of modern people to pursue bodybuilding and self entertainment. Therefore, it is deeply loved by the masses. At the same time, because aerobics, especially bodybuilding aerobics, has various forms of exercise, and the exercise load and difficulty can be adjusted by themselves, practitioners of different ages, genders, shapes, qualities, personalities and temperament can choose to participate in exercise as appropriate.
2. Precautions for the elderly in Aerobics
2.1. Know if you have any diseases that are not suitable for exercise, such as kidney and liver diseases, serious heart diseases, diabetes, etc.
2.2. Choose fitness content suitable for you. First of all, find out what you want to achieve, whether to lose weight or to be strong, whether to widen your shoulders or slim your legs, and so on.
2.3. Pay special attention to shoes when practicing aerobics. To choose a pair of travel style sports shoes suitable for you, the front part of the sole should be soft, with better flexibility and flexibility to absorb the impact of jumping.
2.4. During training, keep calm, relaxed and stable. In addition, sweating during training will consume a large amount of fluid in the body, which will weaken the strength, speed, endurance and cardiac output capacity of the exerciser. Therefore, drink some cold boiled water 1-2 hours before and during training, and drink water in a planned way after training. Don’t drink until you are thirsty.
3. Benefits of children’s Aerobics
3.1. Exercise and improve physical fitness
Promote muscle growth. Preschool children’s aerobics is a kind of moderate exercise. When doing exercise, the blood flow of the muscles participating in the activity is accelerated, so that the metabolism becomes vigorous, and the muscles will become strong and strong.
Promote bone formation and development. During exercise, the periosteum covering the bone as a medium for tendon contraction will be stimulated, making the bone grow more vigorous and strong.
3.2 stimulate the senses and promote the development of intelligence
Activate the nervous system of the whole body. Preschool children’s aerobics is a kind of moderate stimulation, which can stimulate preschool children’s senses, skin and meridians, so that the functions of the nervous system and hormone system of all organs and tissues of the body are often activated.
Promote the development of intelligence. By doing exercises, we can constantly stimulate the senses, meridians and the body, so as to constantly stimulate the central nervous system and brain, enhance the activities of the cerebral cortex, accelerate the growth of the brain, improve its development, and develop its intelligence.
How to choose aerobics music
1. The style of aerobics music should be consistent with the style of movement. The choice of music directly affects the style, structure, speed and rhythm of aerobics. If the music is well matched, it is easy to stimulate the creative inspiration of the editors and operators and the exercise passion of the practitioners. Therefore, when choosing calisthenics music, we should pay attention to the consistency between the music and the style of calisthenics. According to the characteristics of athletes, competitive aerobics should choose the music that can best show their personality, while the selection of popular aerobics music should reflect national style and develop in the direction of highlighting the characteristics of the times.
2. Aerobics music should embody the characteristics of aerobics. The selected music should reflect the characteristics of Aerobics such as health, strength and beauty, and emphasize the combination of beauty and strength. The melody of the music should be pleasant to listen to, novel and rich in change. The rhythm should be bright, strong and regular, and the speed should be moderate.
3. Choose aerobics music according to age characteristics. Generally speaking, young people can choose music with strong rhythm, such as disco, swing dance, break dance and jazz dance, to make their movements fast, powerful and lively; For the middle-aged and old people, light, beautiful and happy music can be used, while for children, lively, light, jumping and rhythmic music should be used.
Basic movements of Aerobics
Step:
Action description: traditional low-intensity steps. Lift your legs in place one by one and land on the ground alternately. It is required to land on the ground for buffering. Your toes should transition to your heels. Your toes should be parallel and forward.
Technical points: insufficient upper body control (e.g. body swinging back and forth, left and right swinging, etc.). The lower limbs are not flexible enough.
Walking: step and move your body in different directions.
Zigzag: one foot forward, the other foot parallel to the front leg, and then restore it in turn.
Walking: take a step forward with your left foot, bend your knee, lift your right foot slightly and then drop back. Then take another step backward with your left foot, and lift your right foot slightly and then drop back.
Side to side step: take one step on the side of one foot, and the other foot will follow. At the same time, bend your knees and touch the ground, and then take steps in the opposite direction.
Side crossing step: take one foot to the side, cross the other leg behind, bend the knee slightly, and then take another step to the side with the front foot, and the other foot is close together. (Note: both legs move in the same direction)
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