Aerobic dance (AEROBIC DANCE) is an aerobic exercise that dances rhythmically to music. On the one hand, aerobic dance can consume more calories, and on the other hand, it can turn many dance moves into aerobics. A form of aerobics exercise, repeated or combined exercises. Aerobic dance movements are not as physical as aerobics movements. There are many styles of aerobic dance. The combination of music and dance is closely combined. It can achieve physical and mental pleasure during exercise. At the same time, people's comprehensive abilities such as creation, imagination, expression and artistic accomplishment are also improved. can achieve improvement. Basic introduction Chinese name: Aerobic dance Foreign name: AEROBIC DANCE Effect: slimming, fitness Suitable for: teenagers, middle-aged and elderly types, Latin style, funk, hip-hop style, aerobic dance slimming, course characteristics, injuries, main causes of injuries , Internal and external causes of injuries, methods to prevent injuries, Types of aerobic dance are divided according to the different characteristics of movements and music: AEROBIC DANCE, HIP-HOP, FUNK, SALSA and many other styles of aerobic dance. Aerobic dance has appeared in many styles such as fan dance in China. You don’t have to go to a dance studio to dance aerobic dance. You can also dance at home. You can choreograph to suit your age, giving you greater freedom. Style Latin style The earliest aerobic dances all had Latin dance style aerobic dances, such as jazz-style aerobic dance JAZZ AEROBICS; later, salsa aerobic dance SALSA AEROBICS appeared, which is also a relatively fast dance. Latin dance style aerobic dance draws on many styles such as mambo, cha cha, tango, and samba. These aerobic dances are characterized by lots of hip movements and graceful movements. Funk and hip-hop aerobic dance styles are closely related to funk and hip-hop music. These music are more cheerful and make people feel eager to dance. FUNK and HIP HOP are aerobic dances with free dance and black dance styles. The movements are relaxed, free and changeable, which can improve the exerciser's coordination and achieve fitness goals. After dancing FUNK and HIP HOP, people feel very happy. Therefore, this kind of aerobic dance is very popular among young people. Aerobic dance slimming has a slender waist, which will make you more attractive to customers when you wear midriff-baring tops and low-waist hot pants. But there's an even more important reason for having a slim waist: your health. People with waists of 35 inches or more are more likely to develop heart disease and diabetes. A smart diet, aerobic exercise, and the following abdominal tightening exercises can keep you out of this danger zone. With aerobic dance, you can get a slim waist. Act quickly. These moves primarily target fat on your sides. Do it 2 to 3 times a week, one day apart. Seated Knee Down Exercise Keeping your spine straight and knees bent, sit on your sit bones, feet flat on the ground, ankles together, and place your hands behind you for support. Focusing on your abdominal muscles, lower your legs to the left until they are about 6 feet off the ground, keeping your ankles pressed together and your shoulders forward. Roll your feet, but never leave the ground. Hold for 1 second, then use your abdominal muscles to slowly pull your leg up and turn to the right. Don't bring your knees directly to your side, be careful to control your movements. Do this from one side to the other for 1 minute. Lateral Press Exercise Lie on the ground on your right side with your legs straight. Wrap your right forearm around your waist and place your right hand on your left side. Place your left hand behind your head, with your left elbow pointing toward the ceiling. A simple version: Don't lift your legs, just lift your upper body. Using your left oblique deltoid (not your right arm), contract your abs and your left shoulder about 2 to 3 feet off the ground while lifting your left leg about 12 feet, holding this position for 2 seconds, then slowly return to the starting position. At the beginning, do 5 to 8 times on the left and right sides of the body. Slowly increase to 12 to 15 reps on each side of the body. Do 1 to 2 sets at a time, resting for 1 minute between each set. Course features (1) Warm-up and stretching exercises (05-10 minutes) (2) Aerobic dance content (20-40 minutes): JAZZ, SALSA, FUNK, HIP HOP content.

(3) Specialized dance exercises (05-10 minutes): abdominal, hip, arm, waist, hip, leg strength or others. (4) Relaxation and stretching exercises (5-10 minutes) Courses can include study courses, creative writing courses, performance courses, etc. according to the student's situation. Injuries According to the survey, the most vulnerable parts of aerobic dance are: tibia, feet, back, knees, and ankles. Main Causes of Injuries The main causes of injuries in aerobic dance are overexertion and sprained ankles. Ligament strain, etc. Internal and external causes of injuries: External causes: problems with clothing and shoes, preparatory activities, insufficient relaxation, stretching, movement problems, poor coaching methods, etc. Internal factors: I don’t have enough dance skills, I don’t adjust enough, my legs are too tight, my hips are weak, I’m eager for success. Methods to prevent injuries: For external factors, you can: wear suitable clothing and shoes for sports, prepare for activities, relax and stretch enough, follow a good coach, etc. For internal factors, you can: choose a course that suits you, do not rush for success, and at the same time pay attention to improving your basic physical fitness.