Boxing aerobics: working women's fashion campaign

1. fight aerobics characteristics: a combination of music, dance, boxing, kickboxing, and other characteristics of aerobics.

Combat kickboxing Aerobics aerobics is another aerobic Aerobics, Kickboxing aerobics Aerobics Boxing boxing and kickboxing.

The former goal is fitness, which goal is to win the game, the more vulnerable to injury, not for public.

Boxing aerobics is not a sport, most people (men, women and children) are unable to attend.

It is a fight or aerobics. It can improve self-confidence, muscle coordination, and the necessary skills and flexibility.

2. fight aerobics course schedule: time: 30-60 minutes

(1) prepare activities (5-10 minutes)

Joint activities and stretched movement (music speed: 100-135 beats per minute)

(2) of the basic parts (20-40 minutes)

Boxing aerobics (music speed: 120-135 beats per minute)

(3) section (5-10 minutes)

Relaxation exercise (music speed: 95-120 beats/minute)

3, fight for attention: aerobics

(1) warm-up time is not enough and the body is not enough.

Class leg every 15-20 minutes should be a stretch.

(2) abdomen, lower jaw tightening, his hands clenched fist in the face before (defense posture) to maintain normal breathing, not breath-hold.

(3) avoid and professional sportsmen long training, should be staggered intensity and low intensity exercise.

(4) side kick should not forward wrest cross, which can cause pressure set knee sprain, stretch your toes will, should the toe side knee twisted cross-to reduce the lateral pressure of the knee.

(5) do not stiff knee to reduce buffering.

In turn, to raise your knees or sprain of the anterior cruciate ligament.

(6) when you want to throw a punch from shoulders to drive out boxing, throw a punch and kick action has to be looked at before.

(7) avoid the crowded room after playing action.

(8) avoid elbow, knee too hard; avoid Dodge or hit the action because the action is too large to dislocated, avoid excessive twisting.

(9) if the following occurs, stop the exercise (legs, fatigue and pain of body part appear discomfort, Vertigo, heart rate is too fast, etc.).

4. basic technology: fighting aerobics

(1) warm-up: two feet deep breathing, opening, marking, side point step, cross step, body stretching.

(2) straight punch: standing, goal-oriented, arm and shoulder in a straight line, exerting force order from leg-lumbar-shoulder-boxing, target: jaw, rib, nose.

(3) swing fist: stand: goal-oriented, the fist time the arm and shoulder into an arc, the force order from leg-lumbar-shoulder-boxing, target: jaw, rib, nose.

(4) left hook boxing: left leg in front, Center front, arm angle of 90 degrees, left and right foot replacement, chuquan as long as possible, target: jaw, rib, nose.

(5) front legs before playing: foot and shoulder width, Center of gravity in the back, look at target, lift your knees, upper body slightly backwards, foot kick goals, back to the start bit.

(6) before playing back: foot and shoulder width, Center of gravity in the forefoot, look at target, carrying the knee, upper body slightly backwards, foot kick goals, back to the start bit.

(7) side kick-left playing (reverse direction to right to play): two feet to open, and shoulder width, Center of gravity in the right leg, lifting the target Visual, left, left knee to the body, upper body slightly tilted, right foot toe turns from target, right arm lowered, balance, foot side margin of the attack, the toe down, kicked out of his left leg, back to the side, target: tibia (on time), the knee bone side (on time), thigh side (on time), waist above can improve students do in class.

(8) the right of the swing kick: as the target, open, and his feet shoulder width, Center of gravity in the right leg, flexor front legs, lifting the right target, visually left knee to the body by sweeping the focus to the target, the front legs, the action is complete, relax the body right knee, leaning, right foot toe turns from target, left knee bent and point to the target, right arm lowered, balance, foot toe side margin of the attack, down, left foot drop, two feet distance than shoulder width, the final station on the left to target (and initially opposed), objectives: the knee bone side (on time), thigh side (on time), on both sides of the abdomen (kidney area), waist above can improve students do in class.

(Practice editing: Liu Haibo)