1. Puppet action: exercise the upper arm and waist and abdomen. Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
2. Kneel and squat: strengthen the strength of the back and buttocks to the thighs. Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.
3. Buckling control: exercise calf muscles and improve leg flexibility.
(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
(2) Bend down further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
4. Side leg lift: adjust the hip joint.
(1) Starting posture: Hands on the ground, right knee on the ground, left leg straight to the side.
(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.
5. Kicking back: exercise hips, thighs, abdomen and upper back.
(1) Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.
6. Side leg pressure: improve the contour of the inner thigh.
(1) The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.
(2) Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.
7. air pedaling: exercise your legs and abdomen.
Lie on your back, with your lower back on the ground, support your body with your elbows, bend your right leg to your chest, then extend your leg to keep it off the ground 15 cm, and bend your left leg to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.
8. Waist arching: improve the shape of the abdomen and make the waist curve.
(1) Lie on your back with your knees bent and your feet firmly on the ground. Hands behind your head.
(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.
Extended data
First of all, international athletes
Those who meet one of the following conditions may apply for the title of international athlete:
(1) In the adult group competition of the World Championships, he won the top 8 in men's single gymnastics and women's single gymnastics, and the top 6 in mixed double gymnastics, three-person gymnastics and five-person gymnastics;
(2) The comprehensive ranking of annual points of adult group competitions in the World Cup Ranking Tournament won the top 6 in men's single gymnastics and women's single gymnastics, and the top 4 in mixed double gymnastics, three-person gymnastics and five-person gymnastics.
Second, athletes?
To participate in the national aerobics championship and the competitive events of the national aerobics championship, the difficulty score is not less than 2.5 points, and those who meet one of the following conditions may apply for the title of athlete:
(1) In the final of the adult group (elite group), he won the top 8 in men's single gymnastics and women's single gymnastics, and the top 6 in mixed double gymnastics, triple gymnastics and pentathlon;
(2) The second age group (elite group) won the top four in men's single gymnastics and women's single gymnastics, and the top three in mixed double gymnastics, three-person gymnastics and five-person gymnastics.
Third, first-class athletes?
Participate in the national aerobics championship and the competitive events of the national aerobics championship, the difficulty score is not less than 2.0, and those who meet one of the following conditions can apply for the title of first-class athlete:?
(1) won the ninth to sixteenth places in men's single gymnastics and women's single gymnastics, and the seventh to twelfth places in mixed double gymnastics, three-person gymnastics and five-person gymnastics in the preliminary round of adult (elite) competitive events;
(2) In the finals of the second age group (elite group), he won the fifth to eighth place in men's single gymnastics and women's single gymnastics, and the fourth to sixth place in mixed double gymnastics, three-person gymnastics and five-person gymnastics;
(3) In the final of the age group (elite group), the top four are men's single gymnastics and women's single gymnastics, and the top three are mixed double gymnastics, three-person gymnastics and five-person gymnastics.
Fourth, second-class athletes?
Those who participate in the National Aerobics Championship and the competitive events of the National Aerobics Championship, with a difficulty score of not less than 1.5, and meet one of the following conditions, can apply for the title of second-class athlete:?
(1) In the preliminaries of the second age group (elite group), he won the ninth to sixteenth places in men's single gymnastics and women's single gymnastics, and the seventh to twelfth places in mixed pair gymnastics, triple gymnastics and pentathlon;
(2) In the final of the age group (elite group), there are five to eight men and women in singles and four to six in mixed doubles, three or five;
(3) I won the top four in men's single gymnastics and women's single gymnastics, and the top three in mixed double gymnastics, three-person gymnastics and five-person gymnastics in the final of the preliminary competition (elite group).
Fifth and third grade athletes
Anyone who has participated in aerobics events sponsored by the sports administrative departments of all provinces, autonomous regions and municipalities directly under the Central Government and meets one of the following conditions may apply for the title of third-class athlete:
(1) won the top 8 in men's single gymnastics and women's single gymnastics, and the top 6 in mixed double gymnastics, three-person gymnastics and five-person gymnastics in the finals of competitive events of a group of ages; ?
(2) In the final of the preliminaries, he won the top four in men's single gymnastics and women's single gymnastics, and the top three in mixed double gymnastics, three-person gymnastics and five-person gymnastics.
Baidu encyclopedia-aerobics
People's Network-Technical Grade Standard for Aerobics Athletes