All movements start with the left foot and change the joints. The whole set of aerobics requires the head and neck to hold out the chest and abdomen.
Section 1. Upper limb movement
Chorus: Green Whirlwind, written by Qu Yuan, composed by He Muyang and sung by Phoenix Legend.
Action points: the overall requirements are horizontal and vertical; Relax, don't be nervous; Use explosive power appropriately, accelerate suddenly when doing the action, and then stop suddenly, with a sense of rhythm.
When you hear the "upper limb movement" command, make a "preparatory posture": raise your hands, keep your arms parallel and your palms facing each other.
0. March in a hurry: start with your left foot and start moving forward. Keep your arms up perpendicular to the ground, palms facing each other and your whole arms in a straight line. When you hear the "straight arm loop" password, do the straight arm loop.
1. Straight arm loop: refer to 1 group action "Straight arm loop" in the fourth set. The following is similar.
2. Stretching hem: refer to the 1 group action "Stretching hem" corresponding to the password "March in haste" in Section 6 of the fourth set. The following is similar.
3. Pull the hem aside.
4. Front hem.
5. Lateral bending and stretching.
Section 2. Shoulder movement
Song: "A-mei's Love Song", lyrics: He, singing: Big Break Maggie.
Action points: lock your arm, shrug your shoulders to drive your arm, and shrug your shoulders step by step. Lift your feet, shrug your shoulders, and sink your shoulders.
1. Ping shrugged. 2. Shrug your shoulders forward. Step 3 shrug your shoulders. 4. Bend your shoulders to the side. 5. hang your arms and shrug your shoulders.
Section 3. Chest expansion exercise
Music: The Burning Soldiers in the Burning Barracks, written by Hou Hanyu, composed by veterans and sung by Sunflower ().
Action points: when expanding the chest, stretch your shoulders back as far as possible, open your chest and feel tight on your back.
1. Emergency March (flat bending and chest expansion): ① Two elbows are flat, two arms are shoulder-level, hands are clenched, fist faces are opposite, and fist center is downward. (2) Arms are stretched forward, fists are everted, straight arms are parallel to the ground, fists collide, and fists are opposite. (3) The arms take the shoulders as the axis, and the straight arms spread out to the side of the body to expand the chest, with the fist center forward. (4) The two arms take the shoulders as the axis, and the straight arms are horizontally curved and close to the front of the body. The two fists touch each other and the fists face each other. ⑤ The arm is retracted to ⑤. "Flat flexion-arm extension-chest expansion-arm combination" has 4 beats in each group, and the action sequence is: left foot starts ①, right foot ②, left foot ③ and right foot ④.
2. Forward flexion and chest expansion: Continue to do a set of movements ④. ① Make a fist with both hands, bend your elbows forward, lift your arms forward parallel to the ground, lift your forearms at right angles to your upper arms, raise your fists above your head, touch your forearms, touch your fists, and turn your fists inward. (2) The arms are bent around the shoulders to expand the chest, the shoulders are extended backward, the upper arms are horizontally aligned with the shoulders, the forearms are perpendicular to the upper arms, and the fist center is forward. (3) Bend your arms around your shoulders, and return to the state of (1). Action sequence: do ① with the left foot and ② with the right foot. Note that the upper arm is always at the same height as the shoulder. Don't put down your elbow.
3. Folding arms to expand chest: ① Make fists with both hands, bend elbows forward, lift upper arms forward parallel to the ground, lift forearms horizontally at right angles to upper arms, and overlap arms. One punch is right at the elbow of the other, with the center of the fist facing down. (2) The arms are centered on the shoulders, the elbows are deeply bent to expand the chest, the shoulders are fully extended, the upper arms and forearms are completely overlapped, and the two fists stop in front of the shoulder blades, and the fists are downward. Action sequence: do ① with the left foot and the right arm on it; Take a right foot and do 2; Take the left foot as ①, with the left arm on it; Step on your right foot and do ②. Note that the upper arm is always at the same height as the shoulder. Don't put down your elbow.
4. Hanging arms to expand the chest: ① Shoulders are retracted, arms are extended obliquely forward and downward, hands are together, palms are outward. (2) Two shoulders abduction, two arms abduction to the body side, the upper arm drives the forearm to swing backwards, the two arms end at the body side, the shoulders abduction, and the palms are forward. The whole action is similar to the "straight arm buckle" in the "fourth set". Action sequence: step on the left foot and step on the right foot. Be careful not to swing your arms greatly.
5. Front flat chest expansion: ① The elbows of the two arms are bent forward at shoulder height, and the fists are clenched with both hands, the fist faces are opposite, the heart of the fist is downward, and the flat ends of the two forearms are in a straight line. (2) Keep your arms bent, spread your chest horizontally to one side, extend your upper arm backward, and stop your fist in front of your shoulder blades. ③ Horizontal elbow flexion fist before recovery. ④ Chest enlargement is ②. ⑤ Make a fist with both hands, bend the elbow forward, lift the upper arm forward parallel to the ground, lift the forearm at right angles to the upper arm, raise the fist over the head, touch the forearm with the fist wheel, and turn the fist inward. ⑥ Bend the elbow around the shoulder and expand the chest. ⑦ Bend your arms around your shoulders and return to the state of ⑦. ⑧ Chest enlargement ⑥. Each group takes 8 beats, starting with the left foot, and each step is 1 beat. The elbow fist is used to expand the chest twice, totaling 4 beats, and the "front chest expansion" is used twice. The sequence of action is: elbow-fist flexion-chest expansion-elbow-fist flexion-chest expansion-front elbow-chest expansion-front elbow-chest expansion.
Section 4. Lateral movement of body
Singing songs: "Brother and Sister Come to Soldiers", written by Shi Quan, composed by Liu Dangqing, and sung by Baima.
Action points: lock your arms and shoulders, and the upper body is driven by swinging your waist from left to right, so don't follow your crotch. Keep your upper body straight and your eyes straight. With the waist as the axis, the waist exerts force and the upper body swings to both sides step by step.
1. Take a brisk walk (front flat side swing): the arms are parallel and the palms are opposite. Pay attention to lock the head, neck and shoulders, and always keep a right angle; You need to swing your waist left and right to drive your upper body. Don't twist your shoulders back and forth or swing your arms left and right. Don't twist your hips and don't sit on your hips.
2. Lift sideways: Lift two arms from the front of the body in parallel, with the whole arm in a straight line and palms facing each other. With the waist as the axis, the upper body swings left and right, and the included angle is about 15 degrees. Note that the shoulders should be fully unfolded and the arms should be on the midline of the side of the body; Keep your palms shoulder width apart, and don't bend your elbows or wrists.
3. Flat swing. Pay attention to the upper arm should be flat, do not put down the elbow; Don't swing your arms up and down, and don't stir your elbows up and down.
4. Straight arm side swing: that is, "body side swing arm". Pay attention to the swing range of both arms to exceed the center line of the body; Swing with waist strength, don't just swing your arms without moving your waist. Tip: This group has a lot of exercise and it is difficult to do well.
5. Sandwich side swing: that is, "back straight swing". Take the steps of a penguin.
Section 5. Body rotation movement
Music: Heart Blooms on the Grassland, with lyrics by Liu Xinquan and Zheng Lin, music by Shi Yan and singing by Gina.
Action points: the whole action, chest, abdomen, head straight, neck straight; Lock the head, neck and shoulders, and the upper body rotates 45 degrees parallel to the waist to drive the upper body to rotate. Be careful, don't just turn your shoulders instead of your waist; Shoulders always rotate in the same horizontal plane, don't move up and down. Pay attention to gentle movements and even rhythms. Action sequence: turn left when left foot, turn right when right foot, each with 1 beat.
1. brisk walking (flat-curved body rotation): elbows of two arms are bent at shoulder height, fists are clenched with both hands, fist faces are opposite, fist center is downward, and flat ends of two forearms are in a straight line.
2. Bend forward: Hold your hands tightly, turn your arms out, and keep your elbows bent. The upper arm is parallel to the ground, and the forearm is raised at right angles to the upper arm. The fist is on the top of the head, and the heart of the fist is opposite.
3. Lift body rotation: cross your hands and fingers, lift your wrists up, palms up, arms straight to your ears, arms perpendicular to the ground, and your upper body upright. The upper body rotates parallel around the waist. Pay attention to your arm is straight; Shoulders fully extended, hands directly above your head.
4. Turn sideways: After the previous action, hang your arms sideways, turn your palms over, raise your upper arms horizontally, level with your shoulders, bend your elbows to make your forearms bend inward, buckle your wrists, make your palms fly, and put your fingertips on the shoulder socket, so that your arms, shoulders and body are on the same side plane. Pay attention to the fact that the upper arms are parallel to the ground, and don't hang your elbows; Shoulders should be fully abduction, not chest, elbows should not be inward; Lock the shoulders and arms so that they rotate with the upper body.
5. Pinch your waist and turn around: (Note that the word "pinch your waist" is by no means the word "buckle your waist". ) Put your hands around your waist (akimbo), with the tiger's mouth facing up, your shoulders locked back, your arms, shoulders and body in the same plane, and look forward. Be careful not to put your hands in the waist position with the tiger's mouth facing down; The position of the hand should not be too forward or too backward, the thumb is in the position of the lumbar fossa, and the first four fingers are close together.
Section 6. Lumbar and abdominal movements
Matching song: "Awa people sing new songs", lyrics: Yang Zhengren.
Key points: In each movement in this section, each row further sends the hip forward twice. "Hip delivery" refers to the forward delivery of hips (big hips), which can be understood as the forward delivery of waist and abdomen and the forward delivery of hips. Be careful, don't sit on your hips and don't twist your hips left and right. The body is as elastic as a bow. Sending hips forward once (or some people call it "shaking" or "shaking") is a bending state, which needs to be restored to an upright state according to the rhythm of action. Note that during the whole movement, the legs should be straight and the knees should not be bent; Hold your head up and chest out. In order to match the pace, the hind legs can slightly raise the heels, but the hind legs cannot be bent.
Tip: This paragraph is slower than the "waist and abdomen movements" in the "fourth set", so it is necessary to pay attention to the unified rhythm, gentle movements and coordination of all joints in the whole body.
1. March in a hurry (bend forward and swing back): make the arm bend forward and swing back, that is, "bend forward and swing back".
2. Flat side swing: that is, "side arm swing". Note that the fixed position is that the two arms are parallel to the ground, the straight arm should be straight, and the curved arm should be as straight as possible; When you move your arms, you should stick to the front of your abdomen and bypass the swing arm to your side, instead of sweeping the front of your body; Lift your arms directly into position instead of pulling them back in front of you.
Step 3 swing forward. Note: when bending your elbows in front of you, your arms and shoulders should be flat, and you are not allowed to lift them too high or press them too low; Keep your back straight and don't swing up and down with your body.
4. Horizontal stroke hem: ① Horizontal stroke: When the left foot comes out, the straight arms of the two arms swing forward in parallel, forming a state of being flat forward, palms down, thumbs in, arms folded twice, and two thumbs and forefinger touched (punched) twice respectively. After touching, because the body is straight, the arms immediately return to the front flat state, which is shoulder width. (2) hem: when the right foot comes out, the two arms swing straight down to the back of the body, and the angle between the back swing and the straight body is about 30 degrees, the palm is up and backward, and the buttocks are sent forward at the same time; The upper body is restored to the upright state, and at the same time, the arms swing forward to make an angle of 30 degrees with the straight body, then swing back to the straight arm, and then swing back to make an angle of about 30 degrees with the straight body. Palm back up, hips forward again, and arms swing back. Pay attention to the horizontal stroke, and your hands must touch each other.
5. Swing straight arm.
Section 7. Lower limb movement
Music: The Champion of Soldiers, written by He Dongjiu, composed by Qing Yin and sung by Cai Guoqing.
Action points: support legs should be upright; Relax when kicking or kicking. Lift the thigh first, and the thigh drives the calf. The knee joint straightens suddenly, focusing on the toes, the foot surface, the lateral edge of the sole or the heel. Note that when you hear the action password of "March in haste", you must immediately prepare for "bending your arms sideways" and take the first step with your left foot according to the rhythm of music; Otherwise, it will not be easy to adjust after a chaotic step, and it will become a situation of "one step can't catch up, one step can't catch up".
For the convenience of description, the four actions of "forward kick, side kick, side stretch and down kick" are sometimes referred to as "kick" for short. In each group of movements, the left foot kicks every 3 steps, each step accounts for 1 beat, and the kicking action accounts for 1 beat, accounting for 4 beats; Kick the left and right legs alternately for 8 beats. Action sequence: ① Step on the left foot; Step on your right foot; Step on it with your left foot; 4 kick the right leg; ⑤ Put down or retract your right foot; 6. Step on it with your left foot; ⑦ Step on your right foot; 8 kick the left leg; Pet-name ruby left foot down or backward into ①.
1. March in a hurry (kick before bending sideways): When you hear the action command, immediately prepare for "bending your arms sideways", starting with your left foot. Main points of lateral bending of both arms: raise your arms sideways, raise your upper arms horizontally to shoulder level, bend your elbows to bend your forearms upward, expand your chest, buckle your wrists, empty your palms, and put your fingertips in the shoulder socket. Kicking action requirements: one leg is straight; The other leg lifts the thigh, straightens the instep, kicks straight forward, and puts the center of gravity on the toes; The kick is straight and forms a straight line, which forms an angle of about 30 degrees with the center line of the body. After a short pause, take it back and continue to step.
2. Knead your waist and kick: Knead your waist with both hands, with the tiger's mouth facing up. One leg is straight; Bend your knees with the other leg, lift your thigh, straighten your instep, kick at a 45-degree angle with the front and bottom, and focus on the instep. Note: Don't turn your legs when kicking sideways. Kick straight into a straight line at an angle of about 30 degrees with the center line of your body. After a short pause, take it back and continue to step. Pay attention to the side kick, be sure to have strength and keep your instep straight.
3. Flat and curved side leg extension: the elbows are flat in front, the arms are flat with the shoulders, the fists are clenched with both hands, the fist faces are opposite, and the fist center is downward. One leg is slightly bent, and the body center of gravity moves to this leg; One leg is extended to one side of the body, the knee joint is straight, the front side of the sole is on the ground, the toes are forward, and the distance between the feet is slightly larger than the shoulder width. If this action can be changed to a low side kick, then the load-bearing leg doesn't need to bend its knee. Pay attention to protect the knee joint when doing exercises. )
4. Side kick: Lift your arms sideways and palm down. One leg is straight; The other leg lifts the thigh, relaxes the calf, hooks the foot forward and downward, puts the center of gravity on the heel, straightens the knee joint, and the leg forms an angle of about 30 degrees with the body centerline. After a short pause, it was taken back. Note that when lifting your legs high, your knees should be as high as possible above your hips, and your other leg should stand firm.
Section 8. Finishing exercise
Music: Father's Kindness, sung by Fan Hairong, album: Ingmar Tengger singer.
Key points of action: in this section, each group moves 4 beats, each time marching half a step, accounting for 2 beats, and swinging the hips twice at the same time, that is, sitting on the side that just stepped out of the foot twice, alternating left and right. Note: ① When swinging the hips sideways, the center of gravity shifts to the front legs, the feet should be stable, and the front legs should be straight; The hind legs are slightly flexed to push the knees forward, and the heels of the hind legs can be slightly lifted; 2 Be sure to relax your waist, move gently and have a uniform rhythm; (3) Avoid tightening the waist, turning the hips backward, standing the hips forward or sending the hips (sending the hips) and shaking the hips; (4) Keep your feet together, walk half a step, and tiptoe forward to avoid the inner character or the outer character.
1. March in a hurry (pinch your waist and swing your hips): pinch your waist with both hands, with the tiger's mouth facing up. Action sequence: ① Put your left foot on the ground and swing your hips to the left twice; ② Step with your right foot and swing your hips twice.
2. bend your arms and swing your hips: make a fist with both hands and bend your elbows to the side. The angle between your upper arm and your body is about 20 degrees, that is, this angle is slightly smaller than the angle between your upper arm and your body shape when you pinch your waist with your hands. Forearm looks straight ahead, elbow bends more than right angle, so that the height of fist is lower than elbow, and fist faces forward. ① When the left foot steps on the ground, the center of the left fist is downward and the center of the right fist is upward. As the hips swing to the left, the two arms take the elbow as the axis, and the forearm drives the fist to swing to both sides, that is, the left fist swings to the left and the right fist swings to the right. After swinging, return to the original position, and then swing the left hip of the crank arm 1 time. ② When the right foot steps on the ground, the left forearm is everted and the center of the left fist is upward; The right forearm turns inward and becomes a right fist with the heart down. Bend your arms and swing your hips to the right twice.
3. Hanging arms and swinging hips: the arms naturally hang straight and droop, the palms are empty (palms are empty, fingers are close together), and the palms are inward. The straight arms of the two arms swing to the side of the body at an angle of about 30 degrees with the body, then swing back and beat the outside of the thigh. Action sequence: ① Put your left foot on the ground, swing your hips to the left twice, and slap your legs down twice with your arms; ② Put your right foot on the ground, swing your hips twice, and beat your legs down with your arms twice.