Kawm paub yuav ua li cas kom raug rau lub suab paj nruag hauv qib aerobics txhawm rau ncaws tawm-pib txheej txheem ntawm kev hlawv roj thiab tsim cov leeg nqaij hauv plawv. Hnub no koj tuaj yeem tshawb xyuas cov lus qhia ntxaws txog cov kauj ruam hauv aerobics. Cov kauj ruam aerobics muaj ntau yam zoo ib yam nrog cov chav aerobics thiab nws muaj peev xwm uas koj yuav tau paub nrog ntau ntawm cov ntsiab lus. Nyob rau tib lub sijhawm, muaj qee yam txuj ci tshwj xeeb uas yuav tsum nco ntsoov. Thaum koj tau kawm tiav txhua qib cov kauj ruam, uas tam sim no peb yuav tham txog, koj tuaj yeem pib kawm ntau yam ntxiv.
Cov keeb kwm luv ntawm kauj ruam aerobics
Cov keeb kwm ntawm kev tsim cov kauj ruam aerobics yog qhov lom zem heev thiab ua yeeb yam. Muaj ib hnub Jean Miller, tus kws qhia ntaus suab paj nruag nrov hauv Asmeskas tau ua rau nws lub hauv caug sib koom. Rau txhua tus kis las lossis tus kws qhia, qhov no yog qhov kev tu siab heev, vim nws tsis tuaj yeem ua haujlwm thaum lub sijhawm kho.
Lub sijhawm nws rov kho dua, Jean tau qhia kom taug kev nce ntaiv ntau zaus. Miller xav rov qab mus rau nws tus qub mob sai li sai tau thiab mob siab ua raws txhua cov lus pom zoo ntawm kws kho mob. Jean tau tuaj yeem ua haujlwm sai txaus thiab nws zoo siab heev nrog cov txiaj ntsig ntawm kev taug kev nce ntaiv. Qhov no ua rau nws kawm qhov teeb meem no, thiab vim li ntawd, tom qab ntxiv ntau yam, cov kauj ruam aerobics tau yug los.
Txawm li cas los xij, lo lus nug tseem nyob nrog cov cuab yeej siv kis las, vim tias tus ntaiv tsis haum rau kev qhia hauv chaw dhia ua si. Reebok, uas tsim thawj kauj ruam platform hauv 1988, tau daws qhov teeb meem no. Qhov no tau tso cai rau Gene Miller, nrog kev koom tes nquag ntawm tus kws qhia aerobics nto moo tshaj plaws Kelly Watson, thaum kawg tsim hom tshiab aerobics. Hauv cov kauj ruam niaj hnub aerobics, muaj ob hom kev nqis tes: nrog kev hloov pauv ntawm tus taw ua thiab tsis hloov pauv.
Peb twb tau sau tseg tias cov kauj ruam aerobics muaj nws keeb kwm hauv aerobics classical thiab yog li cov npe ntawm qee cov kauj ruam zoo ib yam, nrog rau lawv cov txheej txheem. Nyob rau tib lub sijhawm, muaj ntau qhov kev txav tshiab. Qhov sib txawv tseem ceeb ntawm ob hom aerobics yog tias hauv cov kauj ruam aerobics, txhua qib tau ua tiav yam tsawg plaub suav, tsis yog ob.
Ib phau ntawv qhia rau cov kauj ruam yam tsis hloov pauv taw
Cov theem pib - 4 tus lej
- Kauj ruam ib txhais taw mus rau ntawm lub platform.
- Tsis txhob nqis ntawm lub platform nrog lwm tus ko taw.
- Txo koj thawj ceg mus rau hauv av.
- Txo koj ob txhais ceg rau hauv av.
V -kauj ruam - 4 suav
- Kauj ruam nrog ib txhais ko taw mus rau lub ces kaum sib txawv ntawm lub platform, piv txwv li, nqis nrog koj sab laug mus rau sab xis.
- Ib kauj ruam yog ua tiav nrog ob txhais ceg mus rau lub kaum sab xis.
- Thawj ceg poob rau hauv av.
- Qhov thib ob ceg poob rau hauv av.
Nyob rau sab saum toj - 4 tus account
- Kauj ruam ib sab ntawm lub platform nrog koj thawj txhais taw.
- Kauj ruam mus rau lub platform nrog koj txhais ko taw thiab tig 180 degrees tib lub sijhawm.
- Thawj ceg nqis los ntawm lub platform.
- Qhov thib ob ceg poob rau hauv av.
Straddle - 8 tus account
- Kauj ruam ib sab nrog ib txhais ko taw ntawm lub platform.
- Ntsib tus ntug luv ntawm cov kauj ruam, nqis tes nrog lwm tus ko taw.
- Ib txhais ceg nqis los ntawm lub platform ntawm ib sab.
- Lwm ceg poob rau hauv av los ntawm sab nraud ntawm lub platform.
- Muab thawj ceg rov qab rau ntawm lub platform.
- Qhov thib ob ceg rov qab mus rau lub platform.
- Thawj ceg poob rau hauv av ntawm qhov chaw uas pib txav mus los.
- Ob txhais ceg nqes mus ib sab ua ntej.
Qhib kauj ruam - 4 nqi
- Kauj ruam ntawm lub platform nrog koj thawj txhais taw.
- Kauj ruam koj ob txhais taw mus rau ntawm lub platform thiab tib lub sijhawm tig koj nraub qaum mus rau qhov luv luv ntawm cov kauj ruam.
- Thawj ceg poob rau hauv av.
- Qhov thib ob yog muab tso rau hauv av ib sab ntawm thawj ceg.
Taw qhia cov kauj ruam nrog kev hloov taw taw
Coj mus rhaub - 4 suav
- Nrog thawj ko taw, nqis mus rau lub platform, nrog koj txhais ko taw laug rau sab xis thiab rov ua dua. Nws yog qhov tsim nyog yuav tau hloov chaw nruab nrab ntawm lub ntiajteb txawj nqus mus rau ceg no.
- Lwm ceg poob rau lub platform tom ntej ntawm thawj. Ob txhais ceg yog muab tso rau hauv av.
- Thawj ceg tau muab tso rau hauv av.
Lub hauv caug - 4 tus account
- Kauj ruam nrog thawj ko taw mus rau lub kaum sab xis ntawm lub platform thiab hloov qhov nruab nrab ntawm lub ntiajteb txawj nqus ntawm lub cev rau nws.
- Lwm ceg yog khoov ntawm lub hauv caug sib koom thiab nqa.
- Muab lwm tus ko taw tso rau hauv av.
- Muab koj txhais taw tso rau hauv av.
Kauj ruam ncaws - 4 suav
- Thawj ceg yog nqes mus rau lub platform nyob rau hauv kaum sab xis.
- Lwm txhais ceg ncaws saum huab cua.
- Qhov thib ob ceg rov los rau hauv av.
- Thawj ceg ntog rau hauv pem teb ze rau zaum ob.
Kauj ruam curl - 4 nqi
- Ib kauj ruam raug coj nrog thawj ceg mus rau lub kaum sab xis ntawm lub platform.
- Qhov thib ob txhais ceg yuav tsum sib tshooj ntawm pob tw.
- Qhov thib ob ceg poob rau hauv av.
- Thawj ceg rov los rau hauv av tom ntej mus rau qhov thib ob.
Kauj ruam nqa - 4 suav
- Thawj ceg yog nqes mus rau lub platform nyob rau hauv lub kaum sab xis.
- Ob txhais ceg yog khoov ntawm lub hauv caug sib koom, tom qab uas tau ua viav vias rau pem hauv ntej (rau sab lossis nraub qaum).
- Qhov thib ob ceg rov los rau hauv av.
- Thawj ceg yuav tsum tau muab tso ze rau qhov thib ob.
Yuav ua li cas thiaj ua tiav cov kauj ruam hauv aerobics, saib ntawm no:
