The seventh set of aerobics of the dream team, the seventh set of action essentials
Part I: Warm-up Exercise (background music: burning vegetables)
1. Side arm winding: 8 beats, 1-3 rocker arm swing +3-8 side arm winding.
2. Forward bending side swing: 8 beats, 1-3 rocker swing +4-8 forward bending side swing.
3. Rollover: 16 beat, 1-4 swing arm +5-8 left turn +9- 12 handspring+13- 16 right turn.
4. Step handspring: 8 beats, 1-4 swing arm +5-8 step handspring.
5. Front cross: 12 beat, 1-4 swing arm +5-8 front cross +9- 12 front cross.
6. Raise the elbow: 12 beat, 1-4 swing arm +5-8 left elbow +9- 12 right elbow.
The second quarter: upper limb exercise (background music: please come to the grassland as a guest)
1. Straight arm loop: 10 beat, 1-5 right arm loop +6- 10 left arm loop.
2. Front straight side lift: 10 beat, 1-5 left foot front straight side lift +6- 10 right foot front straight side lift.
3. Straight arm swing side leg extension: 8 beats, 1-4 straight arm swing +5-8 side leg extension.
4. Leveling before shooting: 10 shooting, 1-6 before shooting. Up. Side applause +8- 10 heads.
5. Straight forward lift and side leg extension: 8 beats, 1-4 straight forward lift +5-8 side leg extension.
(Strong, horizontal and vertical, pay attention to the use of pause points and explosive force)
Section 3: Shoulder Movement (background music: singing on the grassland)
1. arm swing: 8 beats, 1-4 arm shrug +5-8 swing.
2. Left and right side curves of hanging arm: 8 beats, 1-4 hanging arm shrugging +5-8 left and right side curves.
3. Hanging arm side flat neck: 8 beats, 1-4 hanging arm shrug +5-8 side flat neck.
4. One-handed curve of hanging arm: 8 beats, 1-4 hanging arm shrug +5-8 one-handed curve.
5. Fore-straight side flat of the hanging arm: 8 beats, 1-4 Shoulder shrug +5-8 Fore-straight side flat.
Shrugging should be strong, movements should be closely combined, and the sense of rhythm should be strengthened. It is difficult to shape this part accurately after shrugging. Pay attention to the translation of the body's center of gravity.
Part IV: Swing (background music: fish dying of thirst)
1. Swing body forward: 8 beats, 1-4 rocker arm swing +5-8 body forward.
2. Swing folding arm gripper: 8 beats, 1-4 swing arm +5-8 folding arm gripper.
3. Swing of rocker arm side arm: 8 beats, 1-4 rocker arm swing +5-8 side arm swing.
4. Swing and yaw: 8 beats, 1-4 rocker swing +5-8 yaw.
5. Swing crank arm rotation: 8 beats, 1-4 rocker arm swing +5-8 crank arm rotation.
Swing+hip swing in place, pay attention to the side of the body, hip swing in place, hip upper limb swing accurately.
Section 5: Waist and Abdominal Movement (background music: the most beautiful grassland in the world)
1. Cross-lift side leveling: 6 beats, 1.2 front leveling +3.4 lifting 45+5.6 side leveling.
2. Cross arm grip: 6 beats, 1.2 front cross +3.4 arm grip +5.6 front bending grip.
3. Cross waist and shoulder slapping: 6 slaps, 1.2 front flat crossing +3.4 arm side flat +5.6 waist and shoulder slapping.
4. Horizontal grip: 6 beats, 1.2 front horizontal grip +3.4 lateral grip +5.6 curved arm grip.
5. Cross abdominal legs: 6 beats, 1.2 front cross +3.4 abdominal legs 5.6.
Hold your chest and abdomen, straighten your legs, stabilize your upper body, exert strength at your waist, support your center of gravity with your forefoot, and lift your heels slightly. Swing your waist and abdomen evenly and forcefully twice. This section should be flexible and beautiful.
Part VI: Side Movement (background music: the temptation of love)
1. Side flat side swing: 6 beats, 1.2 side flat +3-6 side body side.
2. Side lift and side swing: 8 beats, 1-4 side lift and side swing +5-8 side lift.
3. Flat side swing: 8 beats, 1-4 side swing +5-8 flat side swing.
4. Flat buckle side swing: 8 beats, 1-4 side swing +5-8 buckle body side.
5. Straight arm side swing: 8 beats, 65438+ flat side 0-4 side swing +5-8 body side.
(Chest out and abdomen in order to keep the upper body stable, keep your arms straight, focus on your side waist, swing 45, and focus on the use of pause points and waist explosive force. )
Section 7: Clap your hands (background music: love period)
1. Side-bend topspin: 6 beats, 1.2 topspin +3 side-bend +4.5 side stroke +6 straight.
2. Forward backhand and side lift: 6 beats, 1.2 forward backhand +3-6 beats, forward curve and side roll.
3. Clap your hands and bend your arms: 8 beats, 1.2 Clap your hands upward +3-6 bend your arms and legs +7.8.
4. Forward handspring: 10 beat, 1.2 forward handspring +3-6 cartwheel +7- 10 cartwheel.
5. Front racket, belly racket and leg racket: 8 racket, 1.2 Front racket +3.4 racket +5.6 racket +7.8 side racket.
Perfect combination of strength and beauty, clap your hands neatly, highlight the display of wrist strength and arm strength, master the essentials of wrist explosive force, enhance arm endurance, and moderately high-five.
Section 8: body rotation (background music: husband makes money, wife spends money)
1. crank arm rotation: 8 beats, 1-4 straight forward swing +5-8 crank arm rotation.
2. Crank rotation behind the head: 8 beats, 1-4 straight forward swing+crank rotation behind the head.
3. Flat body rotation: 8 beats, 1-4 straight forward swing +5-8 flat body rotation.
4. Flat body rotation: 8 beats, 1-4 straight forward swing +5-8 flat body rotation.
5. Straight body turn: 8 beats, 1-4 straight body forward swing +5-8 straight body turn.
(1-4 Straighten your arms, swing your forearms straight with your shoulders, swing your back arms 30, rotate your upper body 45, keep your lower body still, and pay attention to the control of your body balance. )
Section 9: Huanchang Movement (background music: spring dance)
1. Beat cross cycle: 8 beats, 1.2 beat rib +3.4 bent arm beat +5-8 cross cycle.
2. Front straight arm winding: 8 beats, 1. Forward straight+2-5 single arm straight arm winding+6.7 double arm straight arm winding+8 back swing.
3. Side flat side arm winding: 6 beats, 1. Side leveling +2-5 side arm winding +6 arm hanging.
4. Flat curved edge and flat winding: 8 beats, 1. Side flat +2-5 flat curved side flat +6 winding +7 side flat +8 hanging arm.
5. Pinch waist, bend over and swing in circles: 6 beats, 1.2 pinch waist +3.4 front horizontal +5.6 bend over and swing in circles.
(Keep your arms straight and in circles, with full circles, generous and energetic movements, and smooth movements, making beautiful effects of arm changes. )
Section 10: comprehensive sports (background music: boating songs. Indonesian folk songs)
1. Poststack lateral step swing: 16 beat, 1-8 Poststack lateral step +9- 16 forward swing.
2. Back flip and handspring: 12 beat, 1-8 back flip and lateral step +9- 12 handspring.
3. Pre-stack flexion and extension: 16 beat, 1-8 post-stack lateral step +9- 12 forward straight flexion and extension+13- 16 clap your hands and turn your wrist horizontally.
4. Flat lift before folding: 16 beat, 1-8 side step after folding +9- 12 right front flat lift+13- 16 left front flat lift.
5. Back-stacked side kick: 16 beat, 1-8 back-stacked side kick +9- 16 side kick.
The perfect combination of exercise and dance, the first half is light and the second half is clear and powerful, and the beautiful melody is expressed in the form of background music. )
Section 11: Breast Enhancement (background music: A-mei jumps over the moon)
1. Forward straight chest expansion: 12 beat, 1-4 forward straight swing +5-8 forward straight side flat +9- 12 bending flat chest expansion.
2. Forward straight cross chest expansion: 12 beat, 1-4 forward straight swing +5-8 forward straight side flat +9- 12 cross chest expansion.
3. Straight forearm chest expansion: 12 beat, 1-4 straight forward swing +5-8 straight front side flat +9- 12 curved arm chest expansion.
4. Forward straight lateral bending chest expansion: 12 beat, 1-4 forward straight swing +5-8 forward straight lateral flattening +9- 12 lateral bending chest expansion.
5. Straight chest expansion: 12 beat, 1-4 straight forward swing +5-8 straight front side flat +9- 12 straight chest expansion.
(Swing forward, chest expansion should be in place, and shoulder blades on both sides should be close together. Chest enlargement can promote the treatment of cervical spondylosis, effectively eliminate lung depression, enhance cardiopulmonary function, improve instrument and have plastic effect. )
Section 12: Lower limb exercise (background music: the motherland will not forget)
1. Swing arm side leg extension: 8 beats, 1-4 crank arm swing +5-8 side leg extension.
2. Kneading the waist and kicking forward: 10 beat, 1-3 right front and rear curved arm +4-6 left front and rear curved arm +7- 10 waist and kicking.
3. Straight leg lift before swinging arm: 8 beats, 1-4 swing arm+straight leg lift before swinging arm 5-8.
4. Flat kick: 8 beats, 1-4 flat kick +5-8 flat kick.
5. Side kick with bent arm: 18 beat, 1-4 swing with bent arm +5- 18 side kick with bent arm.
Kicking should be vigorous, showing the integrity, determination and fortitude of soldiers. The choice of background music reflects the professionalism of the dream team. "I don't need you to know me, and I don't want you to know me. I will integrate my love for aerobics into the great cause of national fitness. I hope dream team aerobics can bring you happiness and health. This is the dream team's greatest wish. )