Fitness

Classical aerobics - the basic steps in a row

This article is devoted to the study of the basic elementsclassical aerobics. It describes the technique of basic steps (decomposition of the account), as well as their English names are given, which are sometimes so difficult to hear from the mouth of the coach. Once you have mastered the basic steps in aerobics, you can safely move on to more complex choreography.

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From basic movement develops a more complex choreography.

Classical aerobics - a brief history

Content

  • Classical aerobics - a brief history
  • The basic steps of classical aerobics
  • Steps without changing the leading legs
  • Steps leading to the change of foot
  • conclusion

The founder of classical aerobics isAmerican Air Force colonel and MD, Kenneth Cooper. He was the first in 1968, he coined the term "aerobics" and published his first book of the same name.

ancestors aerobics

Jane made popular aerobics Fund.

Spreading the ideas of Dr. Cooper, who workedmainly in the US Air Force, the world owes the Hollywood actress and model Jane Fonda. At the end of the 70s, on the basis of Cooper's books she has developed a system of aerobic exercise performed to rhythmic music. Also published their own experience, she has produced a number of video tapes with a simple and clear instructions for each.

It is difficult to imagine a fitness club, whereit would not be represented at least 2-3 aerobic or "cardio" direction (basic aerobics, step aerobics, dance aerobics, aerobics with elements of kickboxing, etc.). All these areas were invented by processing and modification of the basic steps of classical aerobics.

The basic steps of classical aerobics

All steps are performed in classical aerobicsbeat of the music for 2 or 4 bills. Bundles steps 8 (8 counts - a musical phrase), 16 or 32 bills (32 bills - is a music box). Professional Trainer necessarily pronounces aloud the names of the steps (giving verbal commands), and also shows some of the steps, their direction and the number of gestures.

The basic movement in the aerobics are the foundationto build more complex choreographic compositions. Aerobics may vary according to the degree of intensity of exercise, as well as shock loads on the joints.

Below I will describe the classical baseaerobics steps. In fact, the variations of steps more, but, of course, to learn to read, you first need to learn the alphabet. If you plan to visit for the first time on aerobics workout, or just want a better understanding of the basics, this guide is for you.

In the aerobics steps there are 2 types:

  1. Steps that do not change the leading leg. The leading is called the foot with which you start the movement. How much would you not do the steps from this group, start each next step you will be with the same foot.
  2. Steps to change the pace. Every next step you'll start with the other leg.

All steps are performed at 2 or 4 accounts (music beat).

Steps without changing the leading legs

In parentheses is the number of accounts that are running this step.

March (4)

This simple step in place. Runs on 4 counts.

  1. step one foot on the ground
  2. move the other foot on the ground
  3. Step one foot on the ground
  4. step foot on the second place

Mambo (4)

This step is a variation of the step «march», with the removal of the leading leg first forward, then backward.

  1. one step forward
  2. step foot on the second place
  3. Step one foot back
  4. step foot on the second place

Step «mambo» may also be performed in a diagonal direction. In this case:

  1. one step forward diagonally (when starting to walk right foot, takes it forward to the left if the left - right ahead)
  2. step foot on the second place
  3. Step one foot back (as on the first account we have developed the body diagonally, this step simply do back, it will automatically turn in diagonal)
  4. step foot on the second place

V-step (4)

This step is so named because of the similarity of the figure, we strode across the floor, with the Latin letter «V».

  1. Step forward with one foot to the side (if you start with the right foot - Walking forward it to the right if the left - forward to the left)
  2. a step ahead of the second leg to the other side
  3. returns the first leg in place
  4. move the other foot in place

Cross (4)

This is the most difficult step for beginners with no change of foot. It is called the «cross» because it involves crossing of legs.

  1. one step forward diagonally (when starting to walkright foot, takes it forward to the left if the left - front right body while looking directly, as opposed to the step «mambo-diagonal", legs crossed obtained)
  2. the second leg step back down to the side (right - right, left - to the left)
  3. returns the first leg to the starting position
  4. substitute the second leg of the first

Steps leading to the change of foot

Step-touch (2) *

This is a normal step addl. Steps in the two accounts, usually (not always), at least two are made. Those. a step in one direction and move in another direction.

  1. step one foot to side
  2. the second leg of the first to put to (the next step starting with the same foot and walk to the other side)

The second step is going on the right foot, which finished the previous step.

Double Step-touch (2 + 2)

These are two Extra steps are done in one direction (on one leg).

  1. step one foot to side
  2. the second leg of the first to put to
  3. another step of the first leg in the same direction
  4. the second leg of the first to put to

Step-tap (2) *

This so-called step-touch.

  1. step one foot to side
  2. second leg touch the floor before the first leg

Chasse (2)

Another option ladders step. In this step, the so-called "break" the rhythm. We need to do three movements in the two accounts. Once - it is one bill, "and two" - is the second account to which you need to complete two more quick movement.

  1. step one foot to side
  2. fasten the second leg of the first, and the first to step foot on the ground

Step-lift (2) *

  • front
  • back
  • side

The step at which the straight leg (made swing leg) shall be made in a certain direction.

  1. step one foot to side
  2. second leg do swing in the desired direction (front - front, side - to the side, back - back)

Step-kick (2) *

Step name translates literally as "kick".

  1. step one foot to side
  2. the second leg at the knee unbend forward before the first (do a kick)

Step-curl (2) *

This step is a tie-in.

  1. step one foot to side
  2. Bend the other leg backward at the knee (do tie-in)

Step-plie (2) *

In other words - squat.

  1. step one foot to side
  2. straighten the other leg, without taking the floor at the same time in the first leg squat

Step-lunge (2) *

  1. step one foot forward weight transfer this leg
  2. the toe of the other foot touches the floor behind

Step-knee (2) *

  1. step one foot to side
  2. second leg bend at the knee

Knee-up (4)

The variation of step «knee» 4 accounts.

  1. step one foot forward (or advance in the opposite direction: if we walk right, then forward to the left if the left and right front)
  2. second leg bend at the knee
  3. returns the second leg to the starting position
  4. returns the first leg to the starting position

Grape-wine (4)

Step with the poetic name "grape wine". Performed on the basis of the step «double step-touch» (double addl step).

  1. step one foot to side
  2. the second leg set diagonally to the rear of the first
  3. the first leg is one more step in the direction of
  4. the second leg of the first leg to substitute

Repeat

This is not a particular pitch, and the team,calling again one step more than once. For example, the phrase «Repeat 2 knee» means that it is necessary to step twice «knee» in one direction twice. The layout of the account it will be as follows:

  1. step one foot to side
  2. second leg bend at the knee
  3. the second leg will return to its original position
  4. second leg bend at the knee

* - These steps are so-called "backward steps". Let me explain what this means. All the steps marked with an asterisk in the layout on the first movement is a step one foot, and then any action with the other leg. For example, "step-kisk" is a "step-kick." In the case of reciprocal steps, these steps are reversed. Those. First is "kick", and then "step". Called the inverse steps, respectively:. «Kick-step, curl-step, etc." Reverse the steps used coaches rarely, nevertheless, to forget about their existence is not necessary. The number of accounts that are running backward step is the same as that of the direct step.

conclusion

All the above steps are basic in classical aerobics.

Doing aerobics is recommended in handysports shoe soles thick to offset the load on the spine and joints. Refrain from visiting aerobics in the Czech, socks or slippers.

The basic steps in aerobics

All movements in aerobics based on the basic steps and their modifications.

I hope that this information will help you master this fitness area and get even more out of each session!

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