Introduction: Let me introduce you to body movement training. I hope it will help you. Thank you for reading.
I. Basic introduction
Bodybuilding training is a beautiful and elegant fitness program. By stretching beautiful basic dance exercises (based on ballet), combining classical dance, body rhyme and folk dance, comprehensive training can shape people's beautiful figure, cultivate elegant temperament and correct incorrect posture in life. It can be said that it is the foundation of all sports.
Second, the definition standard
Physical training is a foreign word, and there is no authoritative definition at present. There are two typical opinions, namely narrow sense and broad sense.
Physical training in a narrow sense defines it as physical beauty training.
In a broad sense, physical training can be called physical training as long as there are physical movements, so all kinds of movements can be called physical training, and even some stylized movements in service industries, such as welcoming guests, serving food, delivering vegetables, etiquette and posture, are also called physical training.
We think it is more accurate to define physical training by physical beauty training, which is also in line with the wishes of most physical trainers. They spend a lot of time, money and physical strength on training, not only for physical exercise, but also for entertainment and games. Shaping one's own physical beauty is the ultimate goal, with a strong purpose.
Third, the role
1. Nerve function
The nervous system can be divided into central nervous system and peripheral nervous system. The central nervous system is composed of brain and spinal cord, and the peripheral nervous system is composed of nerve fibers emitted from brain and spinal cord. The whole nervous system is the main function regulation system of human body, and all activities of various organs and systems of human body are carried out under the control of the nervous system. Through the adjustment of the nervous system, the human body responds to the changes of the internal and external environment, so that the internal and external environment can be coordinated and unified, and the life activities of the human body can be carried out normally.
Physical exercise is a stimulus to the body from the external environment. This kind of stimulation has the characteristics of continuity, coordination, speed and intensity, which makes the body in motion. In this state, the central nervous system will mobilize all organs and systems at any time to coordinate and cooperate with the work of the body. Regular physical exercise can improve nerve activity accordingly. In addition, physical training also requires quick and accurate movements; And fast and accurate movements should be completed under the command of the brain. The brain is an advanced part of the central nervous system. In physical training, the brain, spinal cord and peripheral nerves should establish fast and accurate reactions, and the brain should correct wrong movements at any time and store information of fine movements. After repeated stimulation, people's understanding ability, thinking ability and memory ability have been improved, thus making the brain smarter. Therefore, regular physical exercise can strengthen the function of the nervous system and the working ability of the brain, making it healthier and smarter.
2. Cardiovascular function
The cardiovascular system is a closed pipeline system composed of the heart and various blood vessels, which is powered by the heart and is usually called the blood circulation system. Physical training is mainly completed by the sports system, that is, the movement of bones and muscles. The exercise system consumes a lot of oxygen and nutrients (and discharges a lot of waste) when it works. At the same time, it constantly supplements and supplies a lot of fresh oxygen and nutrients, and at the same time discharges a lot of waste. This heavy task depends only on the closed pipeline system in the body? Cardiovascular (circulatory) system.
In a quiet state, the average heart rate is 75 beats/minute, while the output of the heart is about 50-70 ml, and the output per minute is about 4.5 liters. During strenuous muscle exercise, it can reach 5-7 times that at rest, which will inevitably make the myocardium in a state of severe contraction. Frequent stimulation will thicken myocardial fibers, atrial and ventricular walls, increase the volume of the heart and increase the dissolved blood volume, thus increasing the strength of the heart. Due to the increase of myocardial strength, the blood injection per stroke increases and the number of heartbeats decreases accordingly. In a relatively quiet state, the heart can rest for a long time, thus reducing the workload of the heart and keeping it young forever.
Correct the body
In fact, everyone's body has its own unique charm. How to explore the unique advantages of your body and make up for your own shortcomings? Why the dazzling array of training courses and traditional training methods can't work, such as aerobics, yoga and equipment. To the point where physical defects are completely inadequate? Can't really change the hip drooping, body fat, waist stout, curve circumference is not delicate and concave, O-leg, X-leg, sloping shoulder, hunchback, short neck, short legs, short height and so on. Change some skinny beauty, but the waist line is not concave and can't stand out? s？ The curve of the problem? In fact, we can't completely meet the special proportion of modern modeling standards. Like a thick waist. Even if the effect is obvious, the waist line ratio has not changed. It is impossible to lose weight for these defective parts, but only to use other calories of the body to consume. In the face of various means to lose weight and improve body shape in the market, I think all researchers who specialize in body shape have certain disadvantages and can't really play the role of body shaping correction. For example: aerobics; It may play the role of burning fat to lose weight, but the partial improvement of dissatisfaction with the body can not achieve certain results. Moreover, the explosive power of single jump is too strong, even the muscle lines are too thick (large muscles), which loses the aesthetic feeling of the slender long lines of female muscles. Although yoga pays attention to breath, internal harmony and flexibility of the body, we think that the training method is too slow and single, and it can rarely see results in a short period of time. What can you do if the weight-bearing equipment training is just to increase the difficulty of training? Training sense? I don't think this money is wasted, so I might as well throw it away. Not only can you not straighten your posture, but it will easily aggravate your spine curvature. For example, practicing dumbbells can develop muscles in a certain part, but it is not very effective in correcting and shaping the body. For us women, the over-developed muscle lines also destroy the slender, delicate and feminine beauty of women, which is not the aesthetic we pursue, while other aerobic fitness methods we think can only burn fat, but can't really improve our figure, and have no effect on improving the shaping of local lines. In fact, the concept of real physical training is to change our own physical deficiencies and prevent women's bodies from aging inevitably with the passage of time after giving birth.
IV. Methods and principles
Professional dancers, in addition to their excellent conditions, professional physical training methods are more important. What is this called? Plastic surgery? . The specific methods of professional physical training are: standing, heels together, feet and toes spreading out 180 degrees, OK? One? Word, this term is called. One? . You can experience it yourself, so that people will stand tall and straight, and dancers will also form a tall and straight posture at the same time? Splayed feet? The professional characteristics of this dancer. The scientific principle of professional physical training: dance textbooks believe that, 1? The core is to spread your feet outward and force your body's center of gravity to move backward. The center of gravity of hunchback is in the front foot, and the center of gravity of tall and straight figure is in the heel. Humpback can be corrected by shifting the center of gravity back to the heel, and it can be corrected fundamentally. After long-term training, the back will be well exercised, forming a powerful muscle splint and keeping the spine straight. Is this a dance? Plastic surgery? Is this the perfect pose for a dancer? The whole? Get out.
Verb (abbreviation of verb) training content
Basic standing posture, hand position and foot position exercises, combination exercises of walking and dancing, and a series of basic exercises on the pole mat. Mainly practice people's basic posture, that is, training the correct posture and performance of standing, sitting, lying, walking, running and head and face. Whether the basic posture is correct or not directly affects the beauty of people's various sports behaviors. In daily life, some young people often neglect physical exercise, so they often have unhealthy posture, such as bent body, hunchback and chest, narrowed neck at the end and shoulders, and bent legs. Through physical training, you can practice from reality for a period of time, and you will develop a bodybuilding posture. In addition, human head and face posture is an important way to express rich human emotions. Through physical training, we can have correct posture and performance, thus enriching the beauty of head and face posture and expression. The beauty of a person's image needs the harmony and unity of his external performance and internal cultivation. Body training in the whole set of movements of health club not only trains the graceful posture of human body by stretching movements of ballet, dance and gymnastics, but also spreads its elegant artistic essence, cultivates people's connotation cultivation, unifies people's spiritual beauty and physical beauty, and helps to improve the modern temperament and elegant demeanor of practitioners.
Sixth, appropriate.
1. Suitable for people: suitable for a wide range of people, especially women.
Appropriate age
The skeletal ligaments and various organs of a 3-year-old child are immature. The main purpose is to cultivate her interest in dancing, thus forming a good sitting posture and standing posture.
Professional sports training
Professional body training is aimed at professional dancers and students, and it has certain professional difficulties. For example, it is difficult for ordinary people to open their feet. However, according to the same principle, simplified methods can also be used instead, such as raising the front foot (stepping on the book) when standing normally, or forcing the center of gravity to move backward to correct hunchback. This is also a physical training method used by many dance teachers, which is mainly aimed at beginners and reduces the difficulty. Similarly, in daily life, you can also use body training shoes with high front soles and low rear soles, in order to cushion your front feet and force your center of gravity to move backward, so that you can gradually correct your incorrect posture and stand straight in your daily life.
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