1. Music suitable for Aerobics
There are many songs suitable for aerobics dancing. In fact, most of them have a good sense of rhythm. Generally speaking, the most common songs are “not afraid”, “cheerleading”, “mass aerobics”, “kissy kissy”, “creating miracles”, “youthful charm”, “Why me”, “forever”, “playing big cards”, “season of the wind” and “backing up”. These songs are very suitable for aerobics dancing.
There are songs and pure music for aerobics dancing. As long as we master the rhythm, any kind of music can be used. There are many kinds of music suitable for aerobics dancing, including those with a strong sense of rhythm and those with a softer sense. However, generally people like those songs with a strong sense of rhythm and a strong pop.
2. The standard of choosing music for Aerobics
2.1. The speed of aerobics music should be moderate. The music speed of aerobics is usually 10 seconds as the standard for designing action speed. The music speed of aerobics can be divided into three types: slow, medium and fast. The slow speed is 16 ~ 20 beats every 10 seconds; Medium speed: 20 ~ 24 beats; The speed is more than 24 beats. Generally, in order to fully reflect the fitness of mass aerobics, the music of mass aerobics is 20 ~ 24 beats every 10 seconds. The music speed of competitive aerobics is relatively fast, usually 26 ~ 30 beats per 10 seconds. Because, the fast beating music rhythm can make people more passionate and infectious.
2.2. The style of aerobics music should be consistent with the style of action. 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.
3. Taboo of Aerobics Dancing
3.1. Do not jump for more than 1 hour
When jumping aerobics, the practitioner must control the speed, strength, repetition times, number of groups, interval time, etc. of the exercise action according to his own physique and bearing capacity. After performing a group of fast-paced movements, you should do soothing finishing exercises to regulate your heartbeat and breathing. After each exercise, beginners, people without exercise experience, patients with chronic diseases and people above middle age should sweat a little, feel a little tired, and have a heart rate of about 130 beats / min. The total exercise time should not exceed 1 hour. With the improvement of exercise level and physique, the exercise intensity and total amount can be appropriately increased, and the maximum heart rate is not more than 150 times / min.
3.2. If the rhythm is too fast, it is easy to overload the exercise
Generally speaking, aerobics is a continuous and regular exercise with the aim of keeping fit. Aerobics with a moderate rhythm can make people feel refreshed and happy, and can make the brain respond more acutely. However, when doing aerobics, you must master a good rhythm, not too fast. Fast paced aerobics can not only play a role in exercise, but also easily overload the amount of exercise. Scientific research has proved that overload exercise not only makes people tired, but also reduces the immune function of the human body, which is harmful to the body.
Principles of Aerobics
1. Teachers should let students become real subjects
First of all, we should clarify the goal. The purpose of teaching aerobics is for students’ lifelong sports (to develop students’ interests and make them love aerobics more). With this goal, we will not go on teaching just for technology. Teachers can give students a free hand in class, guide students to give full play to their personality (expressiveness) and creativity, and truly let students become the main body. For example, after learning several actions or a single action, students can show it, and they will be more confident in the applause of classmates.
2. Teaching methods should be changeable
In teaching methods, we can’t always have a model. It’s needless to say that the students all know what the next link is in a class. Such a model will make students bored and boring. As time goes by, students’ interest in aerobics will weaken. The movements, rhythms and expressions of aerobics are changeable, so our class is not boring. It can be taught by teachers and then adapted by students, or students arrange their own formation, movements and shapes, or individuals, or cooperate with everyone, or with teachers, or play freely, and so on.
Precautions for Aerobics Dancing
1. Step by step
At the beginning, walk in steps to allow the body and lower limbs sufficient time to adapt. Don’t do it for too long at first, and take 10 minutes as appropriate. Beginners should do it two or three times a week, every other day. Then you can increase the number of times appropriately until you feel appropriate, never force.
2. Warm up before jump exercises
Before the jump exercise, we should do warm-up and proper stretching first, especially the moderate stretching of the lower limbs is very important. When it’s cold, take a long time to warm up and put on more clothes. Before and after the jump exercise, measure your pulse rate per minute and record it for reference. After a long time of exercise, cardiopulmonary endurance will increase, heart rate will decrease, and heart rate will return to normal and faster after exercise.
3. Choose the right clothes
When doing aerobics, you should choose a fitness suit that fits well and perspires. Don’t wear ordinary shoes barefoot. Fitness shoes should have a thick pad to slow down the shock caused by the impact between the foot and the ground. The shoe body should not be too soft, but can be half high to protect the ankle.
Leave a Reply