Basic actions and precautions for aerobic Latin

Aerobic Latin:

　　Feel South American style in the passionate and unrestrained Latin music. Based on aerobic exercises, it incorporates Latin health and unrestrainedness and exaggeration, making it more inclined to exercise. The whole exercise is filled with the joy and passion of Latin dance, and you can enjoy yourself in addition to exercise.

　　Effects: Fat loss, waist and abdomen shaping, and cultivate temperament Enhance the beauty

　　【Basic Aerobic Latin Action】

　　1. Chest Translation

　　Movement Requirements:

　　Stand on both legs, tighten the leg muscles and hips, relax the shoulders, tighten the abdomen, place the mind point near the armpits, move the middle and lower back and the front muscles of the abdomen to one side with force, the head and chest are synchronized, the hips must be stable and unmoved, and the shoulders ensure relaxation.

　　Main function: increase the flexibility of independent movement of the upper body, and practice more on the opposite waist.

　　2. Spine sway

　　Movement Requirements:

　　Stand with legs spread, bend your knees and squat, cervical, thoracic, lumbar, and caudal vertebrae bend forward at the same time, and the body becomes a C-shaped shape. Slowly straighten the knee joint, push the hips back and upward, tighten the lower back, press forward with the upper body center of gravity, and dive the head down. As the thoracic vertebrae stretches, the head naturally lifts up to the spine, extends and maintains as much as possible. At the same time, the upper body slowly leans back, and the spine gradually flexes from top to bottom to the starting position.

　　Main functions: practice the overall coordinated movement of the spine and control the abdominal muscles.

　　3. Samba swing

　　Movement requirements:

　　Stand with your legs. When completing the movement, keep your knees slightly bent, your hips loose (in the groin), and your hips bend back (in the tailbone stretch back). The right leg is moved outward by a shoulder width distance, and the center of gravity of the body is moved outward simultaneously (maintained at the central axis of both legs) and press down. The hips naturally swing outward (do not push the hips). The right foot pushes the body back according to the rhythm, and at the same time, pull the hips back with force on the left waist. Return to the starting position.

　　Main function: concentrate overall coordination exercises, especially strengthening and coordination of the lateral lumbar muscles.

　　4.Check

　　Movement requirements:

　　Stand with legs, press shoulders, slightly expand chest, tighten the abdomen and lift hips, exert force with the left leg, stretch backward straighten the knee joint, tighten the abdomen and buttocks (extend the tailbone) to push the center of gravity forward, the torso is facing forward as the right foot lands directly in front of the left foot, straighten the knee to support the body, and the upper body Lean forward slightly, and spread your arms naturally in front and back of the trunk, at about 120 degrees, high and low in the back. Pay attention to relaxing your shoulders, palms down, and extending your fingers forward. Use force on the right waist to coordinate and retract your body to the initial position

　　Main function: from the national standard, which is relatively simplified here, mainly strengthening the back and leg muscles and trunk stability.

　　[Precautions]

　　1. In the case of poor breathing, please rest first After a while, decide whether to continue.

　　2. Avoid twisting your waist too hard, and the appropriate feeling should be based on the appropriate feeling.

　　3. If the following situations occur, such as leg fatigue, local pain and discomfort, dizziness, too fast heart rate, etc., you can stop practicing.

　　4. The joints should not be too tense. Fitnesses should relax their shoulder joints when stepping.

　　5. If the movements are difficult, you can practice in steps first, learn to put your feet in your arms first.