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1、竞技健美操训练计划综合（ComprehensivetrainingplanofCompetitiveAerobics）Competitiveaerobicstrainingprogram(1)(1)basicstepsNote:thepaceofcompletionofanyaction,theupperbodymustbeinthestandardpositionform.Lowintensity:alwayswithonefootontheground.Highintensity:instantlyleavingthegro
2、undatthesametime.1,step:thetraditionallowintensitypace.Toesandheelsarerequiredtobegroundandsmooth.2,afterkick:requirehipandkneeinoneline,footintheback.3,kick:lowkneejointandhipjointmovementstretch,shouldhavecontrol(notstiff).Highstrength.4,legjump:theupperpartofthebo
3、dy(headandbuttocks)legkneejointintegrity,aminimumof90degrees,thetoesmustbestraight.Correctlandingtechnique(toetransitiontoheel).5,kickjump:onlyinthehiporlateralmovement,supportinglegsslightlybent,kickinglegsmustbestraight.6,jumping:legs,hipabduction,kneesbentinthesam
4、edirection.Withlegs,thefeetcanbeparallellandingoropen.Legmovementsshouldnotbesudden.7,lunge:theupperpartofthebodyweightshouldbeinbetweenthelegs,feetforwardandparallel(notout).Theamplitudeofthekneejointontheactivelegcanvary.Heelsdon'tneedtobeground.(two)basicstepcombi
5、nationexercisesRequirements:twoarmcontrolonthebodyside.Thefirsttime,7*4*81,step(2*8)+(2*8)2,backkickrun(4*8)3,4*84,legjump(4*8)5,4*86,lunge(4*8)7,kickjump(4*8)Secondtimes8*88,step(1*8)+(1*8)9,backkickrun(1*8)10,1*811,legjump(1*8)12,1*813,lunge(1*8)14,kickjump(1*8)Com
6、petitiveaerobicstrainingprogram(two)Flexibilitydirectlyaffectsthequalityofthewholesetofactions,goodflexibility,increasetherangeofaction,completethedifficultyofhighqualitymovement.Makethemovementmorerelaxed,gracefulandperfect.Shoulderflexibility:themaintrainingshoulde
7、rstretchstarandflexibility.Leg,hiptraining,rapid,kickingandcontrol.Preparation:5-6uprightarmsinfrontof7-8armssideward1,kicking:1takethreestepsforward,4legisplayingwiththeoppositedirectionfrom1to45to8.2,sidekick:1takethreestepsforward,4legsidekickintheoppositedirectio
8、nwith15to8.3,backkick:1takethreestepsforward,4legswingintheoppositedirectionwith15to8.4,verticalsplits:1-3takethreestepsforward,4le
