What are the competitive aerobics training

With the development of society, people's personal living standards are constantly improving. That is why everyone does some exercise during their daily rest time, and the most learned thing is competitive bodybuilding training. Not only can it achieve a good weight loss effect, but it can also expand your circle of friends and relieve physical fatigue at work. So, what are the competitive aerobics training?

1. Basic steps

Note: When completing any step movement, the upper body must be in a standard position.

Low intensity: Always have one foot on the ground.

High strength: Both of them leave the ground at the same time in an instant.

1. Stepping: Traditional low-intensity steps. It is required to land smoothly on the toes and heels.

2. Back kick jump: The hips and knees must be in one line, with the feet behind.

3. Bounce Kick: Low knee and hip movement and stretch, with control (not stiff). High strength.

4. Leg-sucking jump: The upper body (head to hips) is straight and the legs are sucked in, with the knee joint at a minimum of 90 degrees and the toes must be straight. Correct landing technique (toe to heel transition).

5. Kick jump: only move in front or to the side of the hip, the supporting leg can be slightly bent, and the kicking leg must be straight.

6. Jumping jacks: When spreading your legs, the hips are abducted and the knees are bent in the same direction. When you put your legs together, your feet can land parallel to the ground or point outward. The movement of putting your legs together should not be sudden.

7. Lunge jump: The center of gravity of the upper body must be between the two legs, with the feet forward and parallel (not turned outward). The knee joint can be positioned above the active leg with varying amplitude. The heels do not need to touch the ground.

Flexibility directly affects the quality of a set of movements. Good flexibility can increase the range of motion and complete higher-difficulty movements. Make the movements more relaxed, graceful and complete. Shoulder flexibility: mainly trains the extension and flexibility of the shoulder.

The legs and hips are mainly trained for large, fast movements, kicking and control.

Preparation: Stand upright 5-6 arms in front 7-8 arms sideways

1. Forward kick:

1-3 walk forward three steps, 4 kick with left leg, 5-8 are in the opposite direction of 1-4.

2. Side kick:

1-3 walk forward three steps, 4 kick sideways with left leg, 5-8 in the opposite direction of 1-4.

3. Back leg swing:

1-3 walk forward three steps, 4 swing left leg back, 5-8 move in the opposite direction to 1-4.

4. Vertical Splits:

1-3 walk forward three steps, 4 swing left leg back into vertical splits 5-8 in the opposite direction of 1-4

5. Front kick jump:

1 Jump with your right leg. 2 Jump with left leg.

6. Side kick jump:

1 Jump with your right leg. 2 Jump with left leg.

7. Kick and jump combination exercise:

1-2 front kick right leg 3-4 front kick left leg. 5-6 side kicks with the right leg. 7-8 side kicks with left leg. 2-2 Back kick to the right leg. 3-4 Back kick left leg. 5-8 knee lift jumps.

8. Jump:

1-2 parallel jump. 3. Raise your left leg. 4 jumps. Three consecutive jumps.

9. Tuck jump:

1-2 Step forward 3 Jump and curl up (hug legs) 4 Land (raise arms to the sides).

10. Split jump:

1-2 Step forward 3 Jump and curl up (raise arms to the sides) 4 Land (hug legs).

11. Xorsaco jump:

1-2 Step forward 3 Jump and curl up (raise arms horizontally in front of you) 4 Land (hug your legs).

12. Turn 180 degrees, tuck and jump, then turn and jump 180 degrees:

1-2 Step forward 3 Turn 180 degrees, tuck and jump, then turn around and jump 180 degrees (cross your arms in front of your chest). 4 Landing (hold legs).

The above article only briefly introduces what competitive aerobics training is. If you didn’t understand it before, you can take a closer look. If necessary, you can take a good look at it and choose a training method that suits you according to your actual situation. Because after a busy day at work, exercising will bring many benefits to your body, which everyone must know.