竞技健美操训练计划 综合（Comprehensive training program of Competitive Aerobics）.docVIP

竞技健美操训练计划 综合（Comprehensive training program of Competitive Aerobics） Competitive aerobics training program (1) (1) basic steps Note: the pace of completion of any action, the upper body must be in the standard position form. Low intensity: always with one foot on the ground. High intensity: instantly leaves the ground at the same time. 1, step: the traditional low intensity pace. Tiptoe to heel, smooth to heel. 2, after kick jump: requires hip and knee in one line, feet in the back. 3, kicking: low knee joint and hip joint movement stretch, should have control (not stiff). High strength. 4, leg jump: the upper part of the body (head and buttocks) leg knee joint integrity, a minimum of 90 degrees, the toes must be straight. Proper landing technique (toe transition to heel). 5, kick jump: only in the hip or lateral movement, supporting legs slightly bent, kicking legs must be straight. 6, jumping: legs, hip abduction, knees bent in the same direction. With legs, the feet can be ground or open in parallel. Leg movements must not be sudden. 7, lunge: the upper part of the body weight should be in between the legs, feet forward and parallel (not out). The knee joint can vary in the amplitude of the active leg. The heels do not need to be ground. (two) basic pace combination exercises; Requirements: two arm control on the body side. First time, 7*4*8 1, step (2*8) + (2*8) 2, 4*8 3, 4*8 4, suction leg jump (4*8) 5, 4*8 6, lunge (4*8) 7, kick jump (4*8) Second times 8*8 8, step (1*8) + (1*8) 9, 1*8 10, 1*8 11, suction leg jump (1*8) 12, 1*8 13, lunge (1*8) 14, kick jump (1*8) Competitive aerobics training program (two) Flexibility has a direct bearing on the quality of the set of actions, good flexibility, increase the range of action, the completion of higher quality difficult movements. Make the movement more expansive, graceful and perfect. Flexibility in the shoulders: training the shoulders, stretching stars and flexibility. Legs and hips are trained primarily for rapi