1, lift forward: raise your arms horizontally in front, palms facing each other.
2. Lift: Lift your arms vertically with palms facing each other.
3, side lift: arm side lift, palm down.
4. Forward lift: Lift your arms forward 45 degrees, with your palms under your opponent.
5. Lift up front and down: lift your arms forward and down 45 degrees, with palms facing each other.
6, back lift: arm lift 45 degrees, palms facing each other.
7. Oblique lift: the arm is located at a position between 45 degrees in the front, side and up direction.
8. Inclined downward lift: the arm is located between 45 degrees in the front, side and down direction.
9, chest flexion: the big and small arms are bent at a 90-degree angle, located in the position of the chest, and the big arm is at a 90-degree angle with the chest and body.
10, shoulder flexion: raise your elbows with both arms and bend your fingers upward with your forearms.
1 1, arms bent forward: arms bent forward, forearms perpendicular to the ground (elbows down).
12. Bend the arm and lift it sideways, with the forearm perpendicular to the ground (forearm up, forearm down).
13, chest bent and arms crossed forward: arms bent forward and forearms crossed.
14, lumbar flexion: the arm is bent down and the forearm is located at the waist.
Precautions for aerobic exercise:
We must pay attention to mastering the movements of unarmed gymnastics correctly, so that it is possible to coordinate and accurately complete aerobics movements. The standardization of movements is based on the standardization of movements, so the position, direction and movement route of limbs must be accurate when practicing. Pay attention to the speed, muscle strength and amplitude of the action, that is to say, the muscles are fully elongated and contracted, so as to achieve the overall effect of the action.
Elasticity of action Elasticity of action is one of the characteristics of aerobics. The elasticity of the movement involves many parts of the body, so we should pay attention to the control of muscle contraction and relaxation during practice, so as to make the movement elastic and even in rhythm, and avoid the movement being too stiff and the joints overstretching.