Classification of aerobics

Fitness Aerobics Competitive Aerobics Aerobics Manual Aerobics Apparatus Aerobics Special Venue Aerobics Men's Single General Aerobics Gymnastics Ballroom Gymnastics Water Aerobics Women's Single Total Body Aerobics Pedal Gymnastics Stationary Apparatus Aerobics Mixed Doubles Combat Aerobics Dumbbell Gymnastics Triple Yoga Aerobics Barbell Gymnastics Latin Aerobics Rubber Band Gymnastics Street Dance Aerobics can be divided into three main categories: competitive aerobics, fitness aerobics, and performance aerobics. Competitive Aerobics Competitive aerobics is prepared, trained and competed according to the requirements of the rules of competitive aerobics. Fitness aerobics is popular and has no uniform requirements. Competitive aerobics is the ability of athletes to perform complex and high-intensity movements continuously through the perfect completion of difficult movements accompanied by music. Sets must reflect creativity through the perfect integration of all movements, music and performance. Competitive aerobics is broadly divided into three types of competitions:

(1) the National Aerobics Competition;

(2) the National Staff Aerobics Competition;

(3) the National College Aerobics Competition.

Competitive aerobics in the size of the practice field, the number of people practicing, the number of specific movements, the rhythm of the movement fast and slow, etc. There are strict uniform standards, must be carried out in accordance with the rules, and shall not be changed without authorization.

Competitive aerobics originated from the traditional aerobics. As a competitive sport, it is composed of the following events: men's single, women's single, mixed double, triple (three athletes of any gender), group exercise (five people of any gender), aerobic dance, aerobic pedal.

The time limit for the singles competition is 1 minute 30 seconds and five seconds up and down. Mixed doubles, trios, and groups are limited to five seconds above and below 1 minute 45 seconds. Single competition field is 7 x 7 square meters (mixed doubles, triple, collective playground for 10 x 10 square meters). Competition clothing also has a special regulation, generally for the tight-fitting professional aerobics clothing, the competition has a special competition rules, each specific details are made in detail.

Special Requirements for Movement

A, Artistry

The requirements for the artistry of sets of movements are: energetic, creative, and aerobically expressive of movement design and smooth transition movements. Sets of movements must show the strength and flexibility of both sides of the body without repeating the same movement.

B. Completion

Points will be deducted for any movement not completed according to the definition of competitive aerobics. A maximum of three lifts or braces to match the movement, including start and finish, will be allowed in mixed doubles and triple (six) sets.

C. Difficulty

At least one movement in each category of difficulty will be scored, and the difficulty score will be the total of the 10 highest difficulty movements. Fitness aerobics aims to promote health and can be used by people of different age levels in society. It is created according to the needs of the practice object, the movement is simple and easy to learn, the rhythm is a little slow, the length of time varies, can be choreographed from 5 minutes to l hour. For example, the famous American aerobics star Jane Fonda's primary aerobics, a set of 27 minutes. In Japan, the general aerobics about 1 hour or so. At present, China's fitness aerobics movement is carried out very widely, a variety of sets of aerobics action practice time, venue, number of people, content, name of the action, rhythmic speed, etc. There is no uniform standard, according to the needs of the practitioner can be arranged. Aerobics in addition to the above classification, according to certain characteristics, can also be categorized into the following categories:

(1) according to the main purpose and task of the exercise can be divided into mass aerobics and competitive aerobics;

(2) according to the form of the exercise can be divided into unarmed aerobics, aerobics and the use of light equipment and the use of specialized aerobic equipment for the practice of aerobics;

(3) according to the gender characteristics of the practitioner, can be divided into gender characteristics of the practitioners can be divided into women's aerobics and men's aerobics;

(4) according to the characteristics of the practitioners of different ages can be divided into young children's aerobics, children's aerobics, juvenile aerobics, youth aerobics, middle-aged aerobics and elderly aerobics;

(5) according to the characteristics of the human body's anatomical structure, according to the parts of the body can be divided into neck aerobics, shoulder aerobics, arm aerobics, chest aerobics

(5) According to the anatomical features of the human body can often be divided into neck aerobics, shoulder aerobics, arm aerobics, chest aerobics, waist aerobics, hip aerobics, leg aerobics and foot aerobics;

(6) According to the characteristics of the content of the action can be divided into shape aerobics, posture aerobics, running and jumping aerobics and mat aerobics, etc..

The main categories

Aerobics currently popular at home and abroad are broadly divided into six categories: a series of aerobics compiled according to different ages; men's and women's aerobics compiled according to different genders; single, double and collective aerobics compiled according to the number of people; aerobics according to the shaping of the body and the improvement of postural and physical posture; aerobics according to the exercise of various parts of the body; according to the way of movement with unarmed or light equipment Aerobics. To sum up, aerobics is a sports program that integrates gymnastics, music and dance in the pursuit of human health and beauty, therefore, aerobics has a variety of social and cultural functions such as sports, dance, music and aesthetic education. Through the exercise of aerobics to improve physical fitness, health, shape, weight control, pleasant spirit, cultivate sentiment and other "three healthy" purpose. There are many laurels of aerobics: aerobics, aerobic dance, fitness exercise, fitness dance, health dance, aerobic exercise, aerobic dance, aerobic exercise, aerobic dance, aerobic exercise, etc. The Latin aerobics comes from the national standard. Latin aerobics from the national standard in the Latin dance, but definitely does not emphasize the basic pace, more precisely, it is a kind of fitness gymnastics, emphasizing energy consumption, the details of the action is not demanding, focusing on the amount of movement and on the hip, waist, chest, shoulder joints of the activities.

Latin gymnastics free and casual, enthusiastic, rhythm is obvious. Its exercise focuses on the waist and hips, while the inner thighs get full exercise. Latin gymnastics is another feature of the warm and exuberant Latin music to feel the South American style, while adding dance elements in gymnastics, more self-enjoyment in addition to exercise. Latin aerobics requires 100 percent emotional commitment, the more you play out the Latin feeling, the more you can release emotions in the music, burning passion at the same time, but also let your fat burn together.

Suitable for the crowd: less exercise and waistline, hip circumference is too large white-collar

The best choice of shoes with soft soles;

Full commitment to follow the music to twist the hips and waist, normal breathing. The music used is generally "hip hop" or "punk", which has evolved from black street improvisational dance. Nowadays, it is integrated into aerobic dance, with the obvious rhythm with the free swing of the whole body, there is more fun, as can achieve the effect of weight loss and slimming. Such as can enhance coordination, cardiorespiratory function, and even muscle strength, so the professional aerobic instructor will Disco, Jazz and other types of dance, to integrate and become, so that you in a class, constantly absorbing the novelty of the fun dance, but also to achieve the purpose of weight loss and shaping of the body. If you like to dance, you may want to open your heart, and have a high time together.

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

The intensity of the movement can be adjusted according to the mastery of the movement and the understanding of the music, and it can be used as a fat-reducing exercise to improve coordination, and most importantly, to regulate the mood, relieve the pressure, and pursue the feeling of being different. The earliest is launched by the European wrestlers and professional fitness gymnasts. And its specific form are boxing, karate, taekwondo, kung fu, and even some dance moves mixed together, and with strong music, become a class of unique style of aerobic fitness exercise.　A complete combat gymnastics will consume a lot of calories, due to the combat gymnastics action variable, including such as straight punch, hook, swing punch, positive kick, side kick, side stirrups and other combat action, and in doing each action requires a swift, explosive, so in the exercise of the whole body of every muscle at the same time, our body's elasticity, flexibility and speed of reaction will also get unprecedented improvement.

Specifically, almost all the movements in Combat Exercise require the waist and abdomen to maintain balance and develop force, so a session of exercise for the waist and abdomen exceeds any other fitness modality.

Suitable for:

Young people with excessive fat accumulation

Note

Combat exercises are more intense, so if you experience hypoglycemia, please rest for a while before deciding whether to continue.

If the following situations occur, you can stop practicing: fatigue of the legs, localized pain-like discomfort in the human body, dizziness, and rapid heart rate. People to middle age is easy to get fat, not easy to notice, and often practicing the following "quasi" weight loss exercise, you can prevent the further development of obesity:

1. Puppet action: exercise upper arms and waist and abdomen. Upright, feet apart, arms raised sideways, elbow slightly bent. Left hand fingers face up, right hand fingers face down, at the same time the body to the left. Then turn your right hand up and your left hand down while leaning to the right. Repeat. Time: 30 seconds.

2. Bent Knee Squats: Strengthen your back and hips into your thighs. Feet apart, knees slightly bent, tighten the abdominal muscles and buttocks. Slowly bend your knees and squat down to the lowest point and hold the position for 2 seconds, then rise to the starting position. Repeat 5 times. Total: 30 seconds.

3. Flexion control: work the calf muscles and improve leg flexibility.

(1) Feet apart, legs straight, hands naturally on hips. Keep your back straight and bend forward from the hip joint. Hold this position and count from 1 to 15.

(2) Bend further and grab your calves with both hands. Keep your legs straight, don't hug your knees, and don't try to touch the ground. Hold this position and count from 1 to 10. duration of the whole process: 30 seconds.

4. Lateral leg raise: adjust the hip joint.

(1) Starting position: hands on the ground, right knee on the ground, left leg straight to the side of the body.

(2) Lift and drop the straightened left leg and do it 4 times. Switch to the right leg and do it again. Repeat 2 or more times for each leg. All in 30 seconds.

5. Kick backward: exercise buttocks, thighs, abdomen and upper back.

(1) Support the ground with straight arms and knees. Lower your head. Move your left knee toward the tip of your nose.

(2) Then raise your head while kicking your left leg upward toward the back to a height that is both comfortable and accessible. Turn the leg to move toward the tip of the nose, then kick it up again toward the top of the back. Repeat 12 times. Switch to the right leg and do the same. Total process time: 30 seconds.

6. Side Lying Leg Press: Improve the contour of your inner thighs.

(1) Support your body with your right hand and forearm and lie on your right side. Put your left foot on the floor in front of your right leg.

(2) Lift your right leg 15 times. Switch sides and do it again. Time for the whole process: 30 seconds.

7. Air Stretches: exercise legs and flatten the abdomen.

Lying on your back with your lower back on the ground, support your body with your elbows, bend your right leg at the knee and move it towards your chest, then stretch your leg in and keep it 15 centimeters above the ground while bending your left leg at the knee and moving it towards your chest. Don't arch your back, and keep alternating flexion and extension, as if pedaling a bicycle. Total process time: 30 seconds.

8. Waist and back arching: improve the shape of the abdomen and make the waist curved.

(1) Lie on your back, bend your knees and keep your feet firmly on the ground. Put your hands behind your head.

(2) Arch your lower back upward, hold the position for 2 seconds, then flatten it out and press it against the floor for 4 seconds and repeat 5 times. Total process time: 30 seconds.