The basic movements of the aerobics movement

Aerobics is a popular and highly popularized by the masses, collective gymnastics, dance, music, fitness, entertainment in one of the sports. So, what are the basic movements of the aerobics movement? Below I have organized the basic movements of aerobics, I hope to help you!

The basic movements of the aerobics movement

Section I of the basic movements of aerobics

1, head and neck movements

(1) Flexion::: two feet side by side, both hands on the side of the body, head along the vertical direction, mainly flexion and extension in four directions: front, back, left and right.

The main points of the action: before and after the flexion, the action is full, even and slow, not too sharp and too fierce.

(2) turn: two feet side by side, both hands on the side of the body, head along the vertical axis to the left (right) turn 90 degrees.

Action: when turning left and right, the jaw is parallel to the shoulders and the eyes look forward.

2. Shoulder movements

(1) Lifting and sinking the shoulders: the shoulder joints move up and down along the vertical axis.

The main points of the action: the two big arms inward when lifting the shoulder, sinking the shoulder to add force downward.

(2) Shoulder snap and shoulder spread: one or both shoulders are inwardly withdrawn, containing the chest, and then outwardly extended to lift the chest.

The main points of the movement: forward shoulders and chest, backward shoulders and chest.

(3) Circle and circle: the shoulder joint moves in a circular motion in the sagittal plane forward or backward.

The main points of the movement: the circle should not exceed 360 degrees, and the ring should be greater than 360 degrees.

3, chest movements

(1) chest and chest: palm down, head down with the chest; palm up, after the vibration of the chest.

The main points of the movement: head down with the chest, head up and chest out.

(2) Vibrate the chest and move the chest: shoulder and chest position to do before and after shaking.

The main points of the movement: head up, chest out, clear rhythm when shaking, large range of motion.

4, hip movement

(1) top hip, hip swing, hip lift: hip up and down movement along the vertical axis.

The main points of the action: the right and left hip support leg straight, hip movement is large and flexible, the upper body stretching chest.

(2) Around and around the ring: the hip joint in the sagittal plane forward or backward circular movement.

The main points of the movement: the circle does not exceed 360 degrees, and the ring needs to be greater than 360 degrees.

5, arm movements

(1) Flexion, extension and lifting: muscle contraction makes the joints produce flexion and extension of the activity process. Including arm flexion and extension, wrist flexion and extension, and elbow flexion and extension.

The main points of the action: before and after the flexion, the action is full, even and slow, not too sharp and too fierce.

(2) Lift the arm, swing the arm: take the shoulder joint as the axis, the big arm and small arm to do up and down, before and after the swing.

Action points: the range of motion of the arm is not more than 180 degrees.

(3) Around: Take the shoulder joint as the axis, both arms or one arm inward, outward, forward and backward to do more than 180 degrees around the ring.

The main points of the action: the big arm, the small arm stretches hard to do a large rotation, the center of gravity should be stable.

Section 2: Basic aerobics steps

1, non-impact steps

(1) Bouncing: the knee joints flex and extend, and both feet are always in contact with the ground.

Action points: the knee joint from bending to restore, should always be in a slightly flexed state.

(2) Semi-squat: controlled flexion and extension of the legs, the legs can be open or together.

Action points: split the leg slightly larger than the shoulder, the knee can not go beyond the toes.

(3) Lunge: step forward and bend the knee, straighten the other leg.

The main points of the action: step forward and bend the knee with a big stride, full movement, and straighten the back leg.

2. Low Impact Steps

(1) Stepping, walking and one-step: both feet are lifted up to the ground in turn, moving from side to side or front to back, transitioning from the forefoot to the whole foot.

The main points of the action: the thighs are lifted high, and the landing is soft and flexible. Keep your stomach and chest tight, and swing your arms naturally.

(2) Man Steps: Step forward with one foot, bend the knee, shift the center of gravity forward, lift the other foot slightly and fall back to the original place, or step backward, shift the center of gravity back, lift the other foot slightly and fall back to the original place.

The main point: the center of gravity should be followed in the movement of the left and right feet, and the upper body is leaning forward.

(3) V-step: the left foot to the diagonal front step, the right foot to the right diagonal front step, then the left foot back, the right foot restore.

Action: the toes and legs are in line, and the upper body is facing forward.

(4) Pointing: Bend the knee of one leg and point the heel of the other leg forward.

Action: one foot toe or heel touch the ground, the other leg slightly bent knee.

(5) Parallel step: one foot to the side, the other foot together and bend the knee to the ground.

The main points of the movement: the center of gravity of the body is lifted high, and the knee joints are flexed and extended rhythmically.

(6) Crossover step: one foot to the side step; the other foot in the back of the cross, and then to the side of the step, the other leg together or bending the knee pointing to the ground.

The main points of the movement: the center of gravity of the body is lifted high, and the knee joints are flexed and extended rhythmically.

(7) Suction leg: one leg support, the other leg knee bending upward.

Action points: the supporting leg stays upright, and the center of gravity of the body is lifted high and smoothly.

(8) Bouncing Kick: support one leg, lift the other leg.

The main points: the supporting leg is straight and the heel does not leave the ground, the lifted leg should be controlled, and the upper body stays upright.

3, high impact pace

(1) pony jump: one foot to the side of the step at the same time jumping, the other foot quickly together into a bent knee, at the same time, the foot pointing to the ground jump.

The main points of the action: the supporting leg is straight, the body is upright, and the feet are together to jump again.

(2) Open and close jump: both feet at the same time jump and separate left and right.

The main points of the action: the center of gravity of the body is lifted high, the jump is high, and the amplitude is large.

Aerobics Sports Physical Education Essay

I. Introduction

Aerobics is a new type of sport that integrates gymnastics, music, dance, and aesthetics. And varied, doubly favored by students. Not only that, but also due to the aerobics can enhance students' physical fitness, shape the individual body shape, cultivate personal temperament, cultivate good sentiments, exercise good will quality and make students to ensure a healthy and happy state of mind, this emerging project has also been widely recognized by college physical education teaching workers, and has become an important part of the physical education teaching in colleges and universities, which is very welcomed by the majority of teachers and students. At present, Wuhan general colleges and universities, almost most of the schools have introduced aerobics into the content of physical education teaching, get a wide range of students like, like also through the reasonable teaching of aerobics, can achieve the purpose of promoting the overall development of students' comprehensive quality. However, due to the aerobics in colleges and universities in the development of time is still short, as a new teaching course, its own theoretical system and curriculum, theory and practice of the proportion of arrangements, teaching mode and methodology are not perfect, are still in the stage of exploration, reform, there are many problems and shortcomings. This paper hopes to be able to Wuhan's general colleges and universities, for example, in the analysis of the current aerobics teaching problems, and actively explore the ideas of improvement and development of countermeasures, hoping to be able to improve this course, in order to maximize the mobilization of students' motivation to learn, so that this course can be more extensive in the future in the students, long-lasting and enthusiastic to carry on.

Two, aerobics teaching in colleges and universities, the current situation and problem analysis

(a) students do not have a clear understanding of aerobics

In Wuhan, for example, most of the students lack a clear and complete understanding of the aerobics movement, and many of the students have not been exposed to aerobics in high school, and teachers in the teaching process, due to the lack of clear and complete understanding of aerobics. Many students have never contacted aerobics in high school, and teachers do not have time to systematically explain aerobics during the teaching process due to the curriculum, resulting in students' vague understanding of aerobics, and naturally do not pay attention to it or are resistant to it during the learning process. General understanding of girls than boys to be clearer, easier to accept some of them generally feel that aerobics has a beautiful body, fat loss role, very interested in learning, but also think that this sport may be a stronger rhythm, movement, movement range, harder and harder to learn, ordinary have fear of strong emotions. Boys generally believe that aerobics class, such as "artistic gymnastics" should be the same as the girls' "patent", ordinary resistance, do not like to learn, because they believe that the relatively soft movements are not very suitable for masculine boys to learn, in fact, these are for the Aerobics movement is not enough to recognize the correct and clear caused by.

(B) the theory of teaching hours is not enough

At present, the vast majority of colleges and universities in Wuhan in the theory of physical education courses are not much time on the arrangements, some samples or even rain is due to site constraints to allow the arrangement of theory classes, the theory of gymnastics on the arrangements for the theory of the class is also less or even no theory of the class, Wuhan City, colleges and universities there is no unified textbook for gymnastics, there are still some colleges and universities do not have aerobics teaching materials. There is no unified teaching material for aerobics in Wuhan colleges and universities. In this way, teachers in the teaching of aerobics are focusing on the teaching of skills, thinking of active and avant-garde college students have been more and more not satisfied with only learning skills routines, need to systematically understand the theoretical knowledge related to aerobics. And also due to the teachers in the professional skills, knowledge structure system, teaching organization method of good and bad, teaching content without a unified, scientific, organized guidance, most of the interest is still based on randomly selected routines as teaching materials, so that the students of aerobics fuzzy understanding of the lack of systematic movement skills learning, learning polarization is serious, "can't eat" and "can't eat", "can't eat" and "can't eat". "

Aerobics is the most popular form of aerobics in the United States.

(C) teaching content is not practical and attractive

Teaching content lags behind the development of society and the needs of students, according to the national college students aerobics routines for teaching, but also does not meet the needs of students personalized to the students' attraction is not strong. With the arrival of today's information society, active and avant-garde college students through the network to access the latest and fastest aerobics development information, but also very eager and interested in learning the most innovative, the most personalized and practical aerobics routines, and relatively fixed aerobics routines in the school for the examination to pass the test and repeatedly practicing a set of one or two sets of movements, it is easy for students to learn to be greatly affected, and even produce boredom. Even produce a sense of boredom.

(D) The authorities do not pay enough attention to aerobics

Because aerobics is a new sport teaching program, the higher authorities do not pay enough attention to aerobics, mainly in the teaching environment, equipment and equipment are not perfect, so it is easy to frustrate the students' motivation to learn. Students generally reflect the lack of aerobics equipment, no professional gym, carpet and mirrors, aerobics bouncing action, so that students can only be a long time on the concrete floor jumping, knee, ankle joints are easy to damage, due to the conditions, no mirror, students can not look at their own actions to do a good or bad, which is not conducive to the students to better improve the level of aerobics.

Three, aerobics teaching in colleges and universities to improve ideas and countermeasures to explore

(a) the curriculum emphasizes the theoretical teaching

Wuhan's major colleges and universities are best able to unify the textbook, the textbook by the colleges and universities together according to the characteristics of Wuhan students and Wuhan colleges and universities in Wuhan the actual situation of the co-editing of a textbook, targeted teaching content selection, and should be conducted annually. Teaching content selection, and should be revised annually to incorporate the latest developments into the teaching content. The selection should be based on the principles of simple to difficult, systematic and rich theory, clear organization, vivid and careful explanation, scientific and reasonable, and practicality, and the selection of small combinations and short routines suitable for the physiological and psychological development of college students and easy to learn and train. Curriculum on the arrangement of special theoretical hours for students to systematically explain the knowledge of aerobics and sets of basic skills of the name of the action, the teacher in the classroom explanation can also use multimedia equipment or books or wall charts in the form of complete sets of the name of the action of each section and the essentials for students to have a clear understanding and awareness, to establish a complete concept, so as to quickly and accurately master the operation of the skills for the practice of aerobics and learning to

(B) teaching content on the importance of student interest and practicality

"Interest is the best teacher of learning", nowadays off-campus commercial fitness training organizations such as starburst trend, the reason why many students are favored, is that it is able to bring students new, practical aerobics information and training The reason why they are favored by many students is that they can bring students new and practical aerobics information and training routines, which can arouse students' interest. Wuhan city college students as an example, we should focus on the novelty of the teaching mode, according to the students' interests and specialties, for the students are very fond of Latin aerobics, light equipment exercise, yoga and street dance and other emerging sports, the school can be absorbed into the content of the teaching, and reduce the aerobics routines and competitive aerobics teaching hours, and at the same time, in order to stimulate the interest of more male students to learn, it can be appropriate to put the combat, fitness training and training routines. Can be appropriate to combat, fitness dance, street dance, light equipment drill and boys proud of 'push-ups, sit-ups and other content to increase to the teaching, which can better improve the boys' interest in aerobics, so that more students like to learn aerobics.

(C) to strengthen the competent leadership of aerobics teaching

The competent leadership at all levels should gradually strengthen the importance of aerobics teaching, investing in novel teaching equipment, improve teaching facilities, which can also greatly improve the enthusiasm of students to learn, in general, in order to meet the needs of more and more students to learn, the school is equipped with mirrors, poles, leading the drill table and Sound equipment and other major facilities, the conditions of the school can gradually consider should be equipped with carpets and specialized aerobics room to be able to meet the needs of students in class.

(D) to explore the new teacher-student interaction of the teaching mode and method

The traditional teaching of aerobics using "indoctrination" and "closed" teaching methods, the teacher is the main leader of the gymnastics teaching exercises, students passive acceptance of learning, which is not conducive to the students to improve the students' interest and learning. Not conducive to students to improve student interest and learning effect. Nowadays, all universities in Wuhan are gradually exploring and starting to implement a new teaching mode based on teacher-student interaction, students can take the initiative to express their ideas to the teacher, such as their own contact with the more innovative aerobics, pointing out that the teacher's teaching deficiencies such as the explanation of the unclear places, but also the introduction of the student exercise practice system, that is, in the class by each student takes turns to take exercise, which makes up for the teacher in the class when This can make up for the teacher in the classroom can not take care of the situation, so that students observe each other, to find out their own action on the shortcomings, but also can urge students to learn the attitude of seriousness, but also can enhance the students' self-confidence, renewed passion, stimulate interest, and enhance the feelings of the classmates.

Fourth, the conclusion

Continuously improve the teaching ideas and methods, adjust and broaden the content of the teaching, improve the teaching effect of aerobics in colleges and universities in Wuhan, which will be a long-term and arduous task. However, as long as we adhere to the teaching of aerobics to stimulate students' interest in learning as a principle, in order to enhance the students' knowledge of aerobics systematic understanding of mastery as the purpose, to take a positive and effective teaching methods, choose a reasonable teaching content, training of excellent teachers, choose a better venue and equipment, to create a good atmosphere for teaching, so that the students can realistically learn to want to learn, interested in, and practicality of aerobics, we will certainly be able to promote the teaching of aerobics. Aerobics, we will be able to promote the teaching level of aerobics in colleges and universities, and promote the development of this more healthy and sustainable and high level of direction.