How to do basic aerobics movements

Aerobics is a gymnastics sport that many people are familiar with. As an aerobic exercise, it has many benefits to the body. It can not only help shape the body, correct bad posture and lose weight, but also relieve physical and mental stress and improve mood. Therefore, calisthenics is highly sought after in today's stressful society. So how do you do the basic aerobics movements? Let me give you a detailed introduction below.

(1) Head and shoulder exercises. The key points of head and shoulder exercises are to flex the head and neck forward and backward and left and right and to lift and lower the shoulders and turn left and right according to the rhythm of bright and cheerful music.

① Flex the head and neck forward and backward: Stand with your feet about shoulder-width apart, put your hands on your hips, and stand upright. Squat your legs slightly, flex your head and neck forward, then return to the original position, flex backward, and return to the original position, keeping your body upright. Flex the head and neck to the left and right: Stand with feet together, arms hanging freely, step left foot to the left, squat slightly with legs, raise left arm horizontally to the left with palm facing down; let right arm hang at side of body, flex head and neck to the left, and return to the original position. In the opposite direction, bend to the right.

② Lift and sink your shoulders: Stand with your feet apart, arms hanging at your sides, legs slightly squatted, shoulders lowered, legs straightened, center of gravity moved to the left leg, shoulders lifted. Repeat in the opposite direction.

③ Turn shoulders left and right: Stand with your feet apart, raise your arms sideways, spread your fingers, palms facing up, lower your left shoulder, and flip your right shoulder forward. The right arm rotates accordingly, while the hip is pushed to the left and the right knee is slightly bent inward. Repeat in the opposite direction.

④ Shoulder rotation: Stand with your feet apart, arms hanging down, center of gravity shifted to the left leg, left shoulder sinking forward, upward, and backward in one circle, while the right shoulder relaxes and sinks. Repeat once in the opposite direction, then after both shoulders sink at the same time, move backward, upward, and forward in one circle.

(2) Upper limb exercises. The key points of upper limb exercises are to extend, swing and flex the arms to the rhythm of the music, and then to close and expand the chest and move it sideways. Stretch your arms: Stand with your feet apart, clench your fists and bend your elbows at your sides, with your fists facing forward and your elbows hanging down. Lower your left shoulder, straighten your right arm upward with your fingers spread out and your palm facing forward. At the same time, push your spine to the left and bend your right knee inward. Repeat in the opposite direction.

① Swing your arms and bend your elbows: Stand with your feet apart, make fists and hang them at your sides, flex and extend your legs once, bend your elbows when your arms swing forward to a horizontal position, and after your fists turn, keep your upper arms in a horizontal position, flex and extend your legs once, straighten your arms and let them fall down along your sides, raise them to the side to a horizontal position, bend your elbows, and keep your upper arms in a horizontal position with your fists facing each other.

② Raise arms and close chest: Stand with feet apart, arms hanging down, legs slightly bent and squatting, raise arms from lower body to sides until horizontal, bring them forward (arms forward) until wrists touch each other, lower head and close chest.

③ Open your arms and expand your chest: move your shoulders forward as far as possible, straighten your legs, palms up, open your arms horizontally to the sides and move them backward as far as possible, and push your chest forward.

④ Move the chest to the side: Stand with your feet apart, arms hanging down, left arm raised to the side with five fingers spread out, palm facing forward, move the chest to the side as much as possible, and keep the legs and hips fixed. Restore, reverse direction, and repeat.

⑤ Flex the waist forward, backward and sideways: When bending the waist forward, backward, stand with feet wider than shoulders, arms hanging down, upper body bent forward, and arms raised backward. Then lift your upper body and bend backward, extend your right hand behind your body to touch the back of your right leg, and raise your left arm. Repeat with the opposite hand movements. When the waist is bent sideways, stand with feet apart, raise arms sideways with palms facing down, squat slightly with legs, and drop the left arm in front of the abdomen, maintaining the arc shape with palms facing up. Raise your right arm above your head with your palm facing left and bend your waist to the left. reduction. Repeat in the opposite direction.

⑥ Hip lift: When lifting the hip, stand with your feet apart, put your hands on your hips, lift your hip to the left, stand with your left foot upright, and bend your right knee inward. Reverse the action and repeat. When lifting the hips, stand with your feet together, hands on your hips, and extend your left foot forward to the left with your toes turned inward. At the same time, lift your hips forward and up, and straighten your legs. 2. Pull back the left foot, place the forefoot on the inside of the right foot and touch the ground, bend the knee slightly, relax and pull the hips back, and swing naturally to the right. 3. Stretch your left foot to the left, turn your toes inward, lift your hips to the left, and straighten your legs. The action for beat 4 is the same as that for beat 2. 5. Stretch your left foot out to the left and back, with your toes turned inward, and push your hips back and up, straightening your legs. The action for beat 6 is the same as that for beat 2. The movements for beat 7 are the same as those for beat 3. 8 beats to restore. In the third eight beats, switch to the right foot and do the movements from 1 to 8.

(3) Lower limb exercises.

① Rolling and flexion and extension of the feet: When performing the rolling step, stand with your feet together, hands on your hips, lift your left heel for one beat, bend your knee slightly and inward, and move your center of gravity to your right leg. 2. Put down your left heel and lift your right heel at the same time, bend your knees slightly and inward, and move your center of gravity to your left leg. When performing the flexion and extension step, stand with your feet together and your hands on your hips. 1. Bend your left knee and lift it up, while squatting slightly with your right leg. When the left foot is extended forward and the forefoot touches the ground, the right leg is straightened at the same time. 2. Lift your left leg, bend your knee slightly and bring it back, so that your whole foot is on the ground and standing side by side with your right foot. At the same time, flex and extend your right leg once. The movements for beats 3-4 are the same as those for beats 1-2, but now you can practice by extending your right foot forward. 5-6 beats, bend and stretch your left foot to the left. 7-8 beats, bend and stretch your right foot to the right. In the second eight beats, do flexion and extension steps backward and sideways.

②Run, jump, and kick: Stand with your feet together and your hands on your hips. When running and jumping, hop slightly on the spot with your right foot once for one beat, while bending your left knee and lifting it, then landing on the ground. 2. Jump on your left foot once, bend your right knee, lift it up, and then land on the ground. Then do running and jumping exercises forward, backward, and sideways. When jumping and kicking, do a small jump on the spot with your right leg for 1 beat, and then kick forward with your left leg with your knee straight (your foot should be higher than shoulder height). 2. Jump on your right foot once, then put your left leg down with the forefoot touching the inside of your right foot. Repeat the action of 1-2 beats for 3-4 beats. The movements for beats 5-8 are the same as those for beats 1-4, but you kick with your right leg instead.

The above are the basic aerobics movements that I introduced to you. Everyone must pay attention to the standardization of the movements to avoid sports injuries. In addition, before practicing aerobics, you should choose soft, flat-soled shoes of appropriate size to avoid discomfort during practice. It is recommended that when practicing for the first time, each practice time should not exceed one hour, and increase to 1.5 or 2 hours after a period of time.