Aerobic physical description.

<P> Aerobics is a form of action followed by a series of activities in various parts of the body aerobic activities, exercises to fully develop through the muscles, remove excess fat, improve muscle, bone and internal organs of blood circulation to the bone way in the anti- .folding, bending, compression and anti-distortion functions, etc. are improved. .Its the body's digestive system, respiratory system, blood circulatory system and the shape, function and regulation can produce good effects, helps improve the body's aerobic capacity. .</ P> <P> (a) running and jumping exercises 6 × 8 shot </ P> <P> Ready Posture: standing, and legs, his arms drooping naturally. .</ P> <P> the first eight-shot: </ P> <P> 1-3 shot, left foot take three steps forward. .4 shot, his right foot and with his left foot, and bent, his hands fist up and down on the side of the body natural swing. .1-4 5-8 shooting the same shot, but in the opposite direction. .</ P> <P> second person shot an eight with the first shot, but the direction of left and right. .</ P> <P> third eight-shot: </ P> <P> 1-8 shot, his left foot began to place running, and clip bent elbow. .The fourth film with the third eight-eight shooting. .</ P> <P> fifth eight-shot: </ P> <P> 1-8 shot, step left foot began to place to do running and jumping, while his hands on his hips. .</ P> <P> sixth eight-eight-shot film with a fifth. .</ P> <P> requirements: run, jump has to be flexible. .</ P> <P> (b) 2 × 8 film stretching exercises </ P> <P> ready position: straddle stand. .</ P> <P> the first eight-shot: </ P> <P> 1-4 shot, his arms on the body before the cross placed by the side to the bent cross, the rise ,5-8 shooting, his arms after the last .Under the restore side. .</ P> <P> eight-shot second shot with the first eight. .</ P> <P> requirements: a large range of arms extended. .</ P> <P> (c) 4 × 8 head movements beat </ P> <P> Ready Posture: sub-leg stand, hands on his hips. .</ P> <P> the first eight-shot: </ P> <P> 1-2 shot, head flexion. .3-4 shot, after the first bend. .5-6 shot, the first left bend. .7-8 shot, the first right bend. .</ P> <P> second eight-shot: </ P> <P> 1-2 shot, head flexion. .3-4 shot, after the first bend. .5-6 shot, head left. .7-8 shot, the first turn right. .</ P> <P> third eight-shot: </ P> <P> 1-8 shot, head to the left circling week. .</ P> <P> fourth with the third eight-eight-shot film, but in the opposite direction. .</ P> <P> requirements: the first movement to do the maximum, upper body upright. .</ P> <P> (d) 4 × 8 local sports beat </ P> <P> ready position: straddle stand. .</ P> <P> the first eight-shot: </ P> <P> 1-2 shot, put the left shoulder. .3-4 shot, put his right shoulder. .5-6 shooting, put your shoulders; 7-8 with the 5-6 shot beat. .</ P> <P> eight-shot second shot with the first eight, but in the opposite direction. .</ P> <P> third eight-shot: </ P> <P> 1-4 shot, shoulders forward circling twice. .5-8 shot, shoulders back circling twice. .</ P> <P> fourth eight eight-shot film with the third. .</ P> <P> requirements: shoulder range of motion to be large. .</ P> <P> (e) 2 × 8 upper extremity shot </ P> <P> ready position: straddle stand. .</ P> <P> the first eight-shot: </ P> <P> 1-2 shot, his arms stretched forward by flexion, fingers apart, palm relative. .1-2 3-4 shooting the same shot, but his arms stretched upward. .5-6 shot, his arms stretched sideward, palms forward. .1-2 7-8 shooting the same shot, but his arms down the stretch. .</ P> <P> eight-shot second shot with the first eight. .</ P> <P> requirements: arm flexion and extension to force. .</ P> <P> (f) 2 × 8 shot chest movement </ P> <P> ready position: straddle stand. .</ P> <P> the first eight-shot: </ P> <P> 1-2 shot, Hanxiong, flat chest, arms bent, fingers apart, palm inward, a little bow. .3-4 shot, his arms open to both sides of the chest on the move into a bent, palms forward, a little rise. .1-2 5-6 shooting the same shot. .3-4 7-8 shooting the same shot. .</ P> <P> eight-shot second shot with the first eight, but the pace twice as fast. .</ P> <P> requirements: vibration chest quickly, effectively, there must be flexibility. .</ P> <P> (g) 4 × 8 transfected sports beat </ P> <P> ready position: straddle stand. .</ P> <P> the first eight-shot: </ P> <P> 1-2 shot, in front of the top left hip, left center, while his left arm bent, fingers touch the shoulder, a straight arm to the left before the bottom ., fingers apart, palm forward. .3-4 with a shot of a 2 beat, but the movement in the opposite direction. .</ P> <P> second shot with the first eight eight-shot </ P> <P> third eight-shot: </ P> <P> 1 shot, his arms held by the former, palms forward start .the left arm by side and opened. .2 shot, to restore. .L-2 3-4 shooting the same shot, but the movement in the opposite direction. .5-8 with a shot of a 4 beat. .</ P> <P> fourth eight eight-shot film with the third. .</ P> <P> requirements: twist when the rate gradually increased. .</ P> <P> (h) 4 × 8 lateral movement shot </ P> <P> Ready Posture: Standing Legs, arms, lateral raise. .</ P> <P> the first eight-shot: </ P> <P> 1-6 shot, three times the body to the left lateral bending, and held under his left arm, palm up, held his right arm, palm down. .7-8 beat restore. .</ P> <P> second shot with the first eight eight-shot, but the movement in the opposite direction. .</ P> <P align=right> (internship Editor: Chen Xingdi) </ P>.