National calisthenics is a prescribed routine compiled by the State Ethnic Affairs Commission for the national calisthenics competition of the 10th National Minority Traditional Sports Games. This set of aerobics takes the typical dance elements of many nationalities as the action material, takes fitness as the first element, naturally, smoothly and reasonably combines the softness of national dance with the strength of aerobics, highlights the health, strength and beauty of movements, and perfectly combines national traditional culture with modern fitness.
The music of aerobics is adapted from the song "Our Home Together" with national characteristics, with cheerful and smooth rhythm and strong sense of rhythm. The whole set of national aerobics lasts for 3 minutes and 30 seconds (10 second), with 56 eight beats, representing 56 nationalities. Although the national aerobics lasts only a few minutes, it combines the dance elements of more than 20 ethnic groups such as Uygur, Mongolian, Dai, Tujia and Tibetan. Every movement has national style and charm, which perfectly integrates the toughness of aerobics with national dance.
Types of aerobic exercise:
National calisthenics are rich and colorful, and hundreds of them have been excavated so far. Among them, Wuqinxi, Yijinjing and Baduanjin are more suitable for middle-aged and elderly people.
Five-animal play: imitate the movements of five animals: bear, ape, bird, deer and tiger. Each set of movements has a certain effect, for example, bear play can enhance muscle strength, ape play can develop spirituality, deer play can improve walking ability, bird play can improve their own balance ability, and tiger play can improve the flexibility of waist joints. Comprehensive exercises can strengthen the body.
Yijinjing: Flexibility is the main action, which is very helpful to strengthen muscle strength and improve physical fitness. There are twelve commonly used paragraphs. You can practice one or more of these poses.
Baduanjin: It is a set of gymnastics movements consisting of eight movements. Its advantages are strengthening the strength of upper and lower limbs, improving respiratory function, promoting digestion and absorption, and preventing hunchback.