Fitness training is based on the theory of human body science. It is a basic exercise of fitness quality and fitness skills training with bare hands or using various instruments, using special action methods and methods to change people's body shape. The contents and methods of physical training are varied, but its basic content can not be separated from basic posture training, basic body control training and basic quality training. In order to increase the interest of physical training and achieve better results, we can use bare-handed exercises, such as posture exercises, aerobics, fighting exercises, yoga, physical exercises of Sherbin and various dance exercises, and we can also use different sports equipment for various exercises. Such as handles, ropes, rings, balls, sticks, belts, dumbbells, barbells, kettlebells and various fitness equipment.
Basic posture training
The training of physical beauty should start with posture, including standing posture, sitting posture and walking posture. Through the training of basic body postures such as standing, sitting and walking, the practitioners can present good temperament and beautiful appearance in manners, and form a unique and attractive aesthetic feeling.
1. Standing posture control training
People's manners can be reflected by graceful posture, and graceful posture can be reflected by correct standing posture. Therefore, standing posture, as the starting point and foundation of physical beauty, should be really valued and effectively trained.
Standing against the wall
Action points: On the basis of standing at attention, hold your legs, hold your chest and abdomen, straighten your waist, straighten your back, tighten your hips, stretch your shoulders back and sink, miniaturize your jaw, grab your neck, put your head on it, and press your heels, calves, hips, shoulder blades and head against the wall.
This exercise is to cultivate and train the good habit of standing straight, and keep the head, trunk and legs in a vertical line with the help of the plane of the wall. Control 4×8 beats at a time and practice 8 ~ 10 times repeatedly.
(2) Stand with your legs apart
Action points: legs are shoulder width apart, hands akimbo, elbows slightly forward, abdomen, chest, waist, back, hips and shoulders.
This action is mainly to train the correct feeling of buttocks, abdomen and upper body.
(3) Lift the heel.
Action points: On the basis of correct standing posture, hands akimbo, heels as high as possible, the center of gravity should be stable, and the body should not shake.
(4) Standing on one leg
Action points: On the basis of correct standing posture, one leg is supported, and the other leg is lifted and stretched on the knee, attached to the supporting leg, with hands akimbo.
This exercise mainly trains leg straightening and control.
(5) Practice from the front, side and back.
Action points: On the basis of the basic standing posture, keep your hands akimbo to keep the upper body shape and center of gravity stable. When you point to the ground, you are required to straighten your legs, spread your hips and stretch your toes. When pointing back and forth to the ground, your feet should be turned out, and when pointing sideways, your feet should be sideways. When you point to the ground, the toes of your legs and the heels of your main legs should be kept in a straight line. Point the ground in one direction at a time, first smooth it, then change the direction by controlling 1 8, and repeat it for 8 ~ 10 times.
This exercise mainly trains the control ability of the legs and the stability of the center of gravity.
(6) Attitude control training of center of gravity shift.
Action method:
① Take 1× 8. Take 1 ~ 2. Bend your knees and move your center of gravity back.
3 ~ 4 times, the left foot stands upright and the right foot points forward.
5 ~ 8 beats control 4 beats.
② 2×8 beat is the same as 1×8 beat, but the method is opposite.
③ On the 3× 8 1 ~ 2 beat, the knee moves to the right through two and a half squats and becomes the posture of the left foot.
3 ~ 4 beats to move the center of gravity to one side, so that the left foot stands upright and the right foot points to the ground.
5 ~ 8 beats control 4 beats.
④ 4×8 beat is the same as 3×8 beat, but the direction is opposite. Practice 6 ~ 8 times repeatedly. This exercise mainly trains the control ability of the legs and the correct posture of the body during exercise.
1╳8 3╳8
2. Sitting posture control training
Sitting posture is an important posture, a static modeling of human body, and an important content of physical beauty, which can reflect people's temperament, demeanor and upbringing. Incorrect sitting posture makes people look lazy and rude, while correct, refined, dignified and steady sitting posture gives people a natural, generous and decent aesthetic feeling.
(1) sitting posture
Belly in and chest out, straighten your waist and bend your knees, open your shoulders and neck, your legs are V-shaped and perpendicular to the ground, your hands naturally droop, keep your basic posture, look straight ahead and smile.
(2) Sitting posture with legs in front.
Both calves are 45 degrees forward, toes can't be raised, and hands are crossed in front of the abdomen. Other postures are the same as sitting posture.
(3) Sitting posture of loving feet
The feet cross at the ankles, and the front ends of the feet land on the outside. Other postures are the same as those with legs in front.
(4) Stretching and bending sitting posture
Legs together, left leg straight, toes straight, right foot on the ground. Other postures are the same as those with legs in front.