Practice Of Physical Education College Entrance Competitive Aerobics Direction Candidates Special Flexility Training Methods

Competitive aerobics project is under the background of different styles of music, through the extension of the human body each joint muscle- contraction to demonstrate operating form of action, difficulty and excessive connecting action, and the level of these actions require athletes with good strength, endurance, speed, and flexible, the four qualities as a support. In the four qualities, the flexible quality is the foundation of the other three big quality, no good flexibility quality is impossible to have a good action structure, especially for students face the direction of sports aerobics in the college entrance examination is the key of the peacetime training.This topic using the literature material method, mathematical statistics method, experimental method and other research methods, to participate in 58 sports college entrance examination in the direction of aerobics students as the research object, including the number of boys and girls than 21:37), its aim is to explore direction of sports aerobics in the college entrance examination the students basic status quo of flexible quality training, direction and build out the sports college entrance examination aerobics students this special group of flexible training method system of quality level.The results showed that the sports college entrance examination direction of aerobics students flexible quality training method of basic framework consists of the following three aspects:(1) The static flexibility training content:Upper limb lead special flexibility level including \"kneeling before the hands up pressure shoulder pad(S11), stand and legs begin to bend auxiliary pressure against the shoulder(speed 12), back posture and grip of the horizontal bar suspension(S13), is appearance is holding the high bar suspension(S14), side pull shoulder(S15)"; Torso lead special flexibility exercises level including posture before body and legs(jj Q11, cent leg flexion posture before body bends(Q12), and the legs standing position before body bends(Q13), cent leg standing position before body bends(Q14 during April 12-15)"; Lower limb lead level of flexibility exercises include"vertical- horizontal fork control(degrees vary from person to person)(X11), frogs lay(X12), vertical- horizontal fork leg press on single floor mat mat before and after(X13), vertical- horizontal position fork leg press(X14), cross the fork on instep(X15), pressure(X16), kneeling lay(X17), auxiliary vertical after moving legs(X18), and made an auxiliary positive side to move the leg(X19)".(2) Dynamic flexibility training content:Upper limb advanced special flexibility level including "kneeling before hands mat elastic dynamic pressure shoulder(S21), stand and legs begin to bend auxiliary elastic dynamic pressure against the shoulder(S22), back posture and grip horizontal elastic dynamic pressure shoulder(S23), his hands before and after the rubber band with both hands, turning the shoulder(S24), horizontal bounces pull side shoulder(S25)"; Torso advanced special flexibility level including "standing position holding leg proneness to bounce(Q21), sitting around the waist(Q22), stomach(Q23) upper lift to turn right or left, bow body jump(Q24)"; Lower limbs advanced flexibility level including "lie on your back- side kick(X21), exchange kick on your back(X22), side kick(X23), after walking ribs are kick(X24), positive- side kick(X25), longitudinal fork around hip drop(X26), to split leg(X27), vertical- horizontal split leg before jump(X28), cross the fork wear hip(X29)".(3) Action combining flexibility training content:Upper limb consolidate special flexibility level including " kneeling before hands climb pressure shoulder pad for 30 seconds(S31) combined with elastic dynamic pressure shoulder 30 seconds, stand and leg before body bends auxiliary pressure against the shoulder 30 seconds in combination with elastic dynamic pressure and shoulder(S32), 30 seconds back form the grip horizontal elastic dynamic pressure shoulder(S33), the hands hold the high bar positioning pull side shoulder 30 seconds combining bounces side shoulder 30 seconds(S34)"; Torso consolidate special flexibility level including "30 seconds in standing position holds leg positioning proneness combination play move forward bends around 30 seconds(Q31), posture positioning torsional force waist turn 30 seconds in combination with the waist around 30 seconds(Q32), stomach body lift twist stretch for 30 seconds in combination with turning around 30 seconds(Q33)"; Lower limbs strengthen flexibility level including "30 seconds in longitudinal fork control combined with 30 seconds left and right hip(X31), cross the fork control combined with 30 seconds before wearing hip to 30 seconds before and after(X32), mat longitudinal fork leg press positioning combined with 30 seconds to bounce leg press before and after the 30 seconds(X33), mat cross fork leg press positioning combined with 30 seconds to bounce leg press 30 seconds(X34), 30 seconds exchange kick on your back spin 180 ° as longitudinal fork(X35)".