How to do aerobics dance for middle school students

Everyone knows that middle school students are more energetic, and we can only see youth and vitality in them. However, nowadays middle school students prefer to eat snacks. In addition, with the continuous improvement of living standards, the pocket money given by their parents is also sufficient. They often buy some fried food and junk food to eat, which can easily lead to obesity and harm the body. Therefore, they should do some proper exercise in daily life. So how do middle school students do aerobics and dance?

The basic aerobics movements consist of two parts: basic steps and upper limb movements.

(I) Basic steps

The basic steps of aerobics are the main training means to reflect the basic postures of the lower limb movements of aerobics practitioners. According to the different forms of movement completion, the basic steps can be divided into five categories: alternating, stepping, touching the ground, leg lifting and double-leg types.

1. Alternating feet type: The two feet always land alternately in sequence.

(1) Stepping (original action)

Action description: Lift both legs in place one by one, and then drop them to the ground one by one. At the same time, bend your elbows and make fists, swinging your arms naturally back and forth.

Technical points: When falling, the ankle, knee and hip joints act elastically in turn to cushion the impact.

(2) Walking

Action description: When walking forward, the heel lands first and then transitions to the entire sole of the foot; the opposite is true when walking backward.

Technical points: When landing, the ankle and knee joints have elastic cushioning.

(3) One-step

Action description: One foot steps forward, the other foot is placed next to the front foot, and then the steps are restored.

Technical points: When taking a step forward, touch the ground with your heel first, then move to the entire sole of your foot; your legs should be together both before and after; your knee joints should always have elastic cushioning for each beat.

(4) V-step

Action description: Take one step forward with one foot, and then take another step to the other side with the other foot, so that the feet are spread apart, and then bend the knees, and then return to the original position one by one.

Technical points: Keep the knees and ankles of both legs in a flexible state at all times. After separating, squat with legs apart, with the center of gravity between the two legs.

(5) Stroll

Action description: Take one foot forward, bend your knees, move your center of gravity forward, lift the other foot slightly, and then drop it in place, or take a step back, move your center of gravity backward, lift the other foot slightly, and then drop it in place.

Technical points: The two feet always keep landing alternately, and the body's center of gravity moves back and forth with the movement, but always between the two feet.

(6) Running

Action description: Both legs are lifted into the air, then land on the ground to cushion the impact, and both arms are bent at the elbows and swung. Technical points: Bend your knees to cushion the impact when landing, and keep your heels on the ground as much as possible.

2. Stepping type: Take a step with one leg first, move the center of gravity to this leg, and use the other leg to touch the ground with the heel or toes or suck in the leg, bend the leg, kick the leg, etc., and then take a step in the other direction.

(1) Parallel

Action description: Take one foot forward, and then bring the other foot together and bend the knee to touch the ground; then take a step in the opposite direction.

Technical points: Keep your knees bouncing at all times, and the range and intensity of movement can be determined according to your style.

(2) Step forward and touch the ground

Action description: Take a step to the side with one foot, shift the center of gravity by bending the knees, and touch the ground with the toes or heel of the other leg in front, side or back.

Technical points: Both knees flex and extend elastically at the same time, with the center of gravity moving in an arc shape; do not twist the upper body.

(II) Upper limb movements

Adding different arm movements to the basic movements can enrich the movements or change the intensity and difficulty of the movements. For example, the intensity of arm movements above the shoulders is greater than that of arm movements below the shoulders; a set of movements with many variations in arm movements is more difficult than a set of movements with fewer variations in arm movements. In addition, in addition to natural swinging and some dance movements, the arm movements of aerobics mainly imitate some movements of upper limb strength exercises. This not only looks good, but also makes the practice more effective.

1. Common hand positions

2. (1) Palm shape: Five fingers stretched out and placed together.

(2) Fist shape: Make a fist with the thumb outside and press on the bend of the index finger.

(3) Five fingers open: Stretch out the five fingers.

2. Upper limb movements

(1) Raise: Stretch your arms straight and raise them in a certain direction.

(2) Arm flexion: The angle between the forearm and upper arm continues to decrease.

(3) Extending the arms: The angle between the forearm and the upper arm continues to increase.

(4) Bend your elbows and swing them naturally at your sides. Can be done sequentially and simultaneously.

(5) Lifting: Lift from bottom to top with straight arms or bent arms. Such as bending arms forward and lifting with straight arms to the side.

(6) Pull down: The arms are pulled to the sides of the body by raising them upward or sideways.

(7) Chest push: With your palms upright, push your arms forward from your shoulders.

(8) Punch: Bend your arm and make a fist, then punch forward with force from your waist.

(9) Shoulder push: Stand with your palms upright and bend your arms to push upward from your shoulders.

The above is some introduction about how to do aerobics dance for middle school students. You can understand its basic movements and steps, which can help us improve our bodies. For middle school students, they can continue to maintain their original youth and vitality. Don’t overeat just because living conditions are better now. This will cause great harm to the body.