Requirements: (1) Practitioners should develop good habits and pay attention to the norms, standards and elegance of movements when doing exercises. (2) All movements start from the left foot and change joints. Hand-foot coordination should be coordinated and cannot be reversed. (3) Strong sense of rhythm, concise and lively movements, and no sloppiness. When doing group calisthenics, we should cooperate with each other and pay attention to the unity of movements and graceful posture. (4) Get rid of distractions when doing exercises, and keep a good mood and cheerful spirit. (5) Always pay attention: keep your head straight, your neck straight, and hold your chest and abdomen.
Section 1. Upper limb movement
Function and effect: It can regulate and prevent cervical spondylosis, scapulohumeral periarthritis and cardiopulmonary diseases.
0. Preparation: When you hear the "upper limb movement" command, make a "preparation posture": raise your arms parallel, perpendicular to the ground, with your palms facing each other.
1. Straight-arm loop: ① The two arms form an arc around the left side with the shoulders as the axis, and stick to the front of the abdomen downward. (2) When the arm does not stop and continues to circle three-quarters to the right, it pauses to form a left bow. At this time, the two arms are parallel to the ground, with palms down, in which the right arm extends horizontally, the left elbow and forearm are located in front of the left scapula, the curved arm is extended as far as possible, the palms of both hands point to the right, the head rotates parallel to the side of the arm at the same time, and the eyes look at the fingertips of the right hand. (3) Continue to stroke the arm upward to complete the whole cycle, and then stop after returning to the "preparation posture" where the arm is lifted straight up. At this time, your head will turn right and look straight ahead. At this point, it is a cycle. In fact, the right arm drew a complete circle, and the left arm only drew a half convex circle. (4) Keep the "preparation posture" and March 1 step. ⑤ Keep the "ready posture" and then move 1 step. In this way, a left loop takes up 5 beats, every 1 beat away 1 step. Next, do a right loop. The action method and sequence are still 1234⑤, but in the opposite direction. A pair of left and right cycles occupy 10 beat at a time, and the left and right feet move five steps each, with the left foot swinging to the left and the right foot swinging to the right. Note that the rhythm is ① slow, ② fast and ③ fast. Note: The mistakes that are easy to make are: ① When the arms are curved upward from both sides, the arms are wrapped around or bent in front of you, and the hands are inserted upward; ② When doing the loop, it did not completely bypass the straight arm before abdomen.
2. One beat interval: the action is still "straight arm loop", with 3 beats per loop, and the left loop keeps doing the right loop. There is actually no gap between the left loop and the right loop. The left-right loop takes 6 beats at a time.
3. Elbow extension: Starting from the left bow of the last movement, horizontally change your arms into front extension. (1) Two arms are parallel and straight, palms down. (2) Keep your arms straight and lift them parallel, with your arms perpendicular to the ground, your palms forward and your shoulders fully extended. (3) Keep your arms straight, lay your arms parallel to the front, and put your palms down. (4) hands from palm to fist, elbows to both sides, arms abduction, elbows pointing back, fist forward, fist heart down. The sequence of movements is: horizontal extension-upward extension-horizontal extension-elbow flexion, 4 beats. Correct the mistakes that are easy to make: ① When the arm is raised and stretched, the arm is not straight, the elbow is bent or the palm is up; (2) Elbow fist is at the waist.
4. Punching the chest: ① Make a fist with both hands, bend the elbow in front of the arm, raise the upper arm flush with the shoulder, raise the forearm perpendicular to the upper arm, raise the fist above the head, and the two forearms collide with each other. (2) The arms are bent around the shoulders to expand the chest, the upper arms are horizontally aligned with the shoulders, the forearms are perpendicular to the upper arms, and the centers of the fists are opposite. (3) The two fists are from the side of the body, the arms are perpendicular to the ground, and the fists are opposite. (4) The arms lean back from the body side to the elbow abduction and chest expansion state (2). The sequence of action is: elbow joint-chest expansion-upward stroke-elbow opening (chest expansion). Pay attention to the action that is easy to make mistakes: when punching, put your arms around your face before punching.
5. Vibrating arm swing: the straight arm swings up and down, one up and one down, alternating left and right. When the upper swing arm reaches the top position, the palm is forward; When the lower arm swings to the lateral rear position, the palm leans backwards.
6. Bend your arms: bend your elbows in front of your arms, clench your fists with both hands, lift your upper arms to be parallel to your shoulders, lift your forearms to be parallel to and perpendicular to your upper arms, with your fists overhead and your fists facing each other. This action state is called "standing with two arms bent forward", and this posture should be maintained all the time in this group of actions. (1) weapons in front of QuLiJu. ② The upper arm drives the elbow to turn left with the shoulder as the axis, and the left swing is about one punch wide. ③ Turn your elbow to the right and swing it to the right about one punch wide. (4) Elbow upturn, that is, the high position of fists. ⑤ Both arms return to the initial state. Action sequence: from the left foot, every step 1 beat, half a group of continuous actions ***5 beats: 12 beats, 234 beats1beat; Then the right foot starts, and it is also a continuous action of ***5 beats: ① Take 2 beats, and the swinging order of the marching arm is 32④ Take 1 beat each. The whole set of movements *** 10 beat, and the sequence of movements is simply: stop-stop-turn left and turn right-stop-turn right and turn left. Pay attention to error-prone movements: ① I can't remember the beat, and the left and right swings are chaotic; ② Elbow drooping, that is, the elbow is lower than the shoulder and the upper arm end is uneven; (3) The forearm is tilted inward.
7. One beat interval: the action is still "arm bending and swinging", that is, the arm is raised and swung forward. Starting from the left foot, the whole group moves continuously for ***6 beats: without stopping, swing your arms in the order of 234 and 324, each accounting for 1 beat. Pay attention to turn left or right obliquely after the elbow is turned up. The sequence of actions is simply: turn left, turn right and go up-turn right, turn left and go up. Song: Beautiful, episode of TV series Beautiful Field, sung by Sun Xiaobao.
Section 2. Shoulder movement
Function and function: It can regulate and prevent scapulohumeral periarthritis and heart and lung diseases, especially for scapulohumeral periarthritis.
Key point: In this section, except for the fifth movement "straight arm buckle exhibition", everyone shrugs step by step. Lift your feet, shrug your shoulders, and sink your shoulders. Note: Shrugging your shoulders must be coordinated with lifting your feet and landing, so as to avoid shrugging your shoulders after landing; Don't bend your knees too much.
0. preparation: bend your arms flat.
1. Shrugging: elbows are shoulder-level, hands are clenched, fist faces are opposite, fist center is downward, and the flat ends of two forearms are in a straight line. Step by step, shrug your shoulders, that is, up and down, and your shoulders drive your arms to vibrate up and down. Note: Keep your arms level with your shoulders, and don't droop your elbows.
2. Shrugging in front: two arms extend forward in parallel, two arms are straight, and palms are opposite. The shoulder agitation drives the arm to vibrate up and down, but the amplitude of the hand should not be too large; Turn your palms at the same time, that is, when you step on your left foot, your right palm is up, your left palm is down, and when you step on your right foot, your left palm is up and your right palm is down. Note: ① Keep your arms straight and don't put down your elbows; ② The arms are parallel, and the distance between the hands is shoulder width.
3. Straight arms in front of the body: the straight arms of the two arms extend obliquely forward and downward, and the action essentials are the same as "shoulders in front".
4. Bend your shoulders sideways: lift your upper arms horizontally, bend your elbows and bend your forearms, put your hands on your shoulders, and put your fingertips on your shoulders. By shrugging, the double curved arms stir up and down. Attention: ① Shoulder and elbow should be abduction; (2) The chest should stand upright, and the elbows should not fall or be retracted.
5. Straight arm buckle expansion: ① The shoulders are retracted, the two arms extend obliquely forward and downward, and the backs of the hands touch. (2) The shoulders are spread out, the upper arms of the two arms are turned outwards, and they cling to the body and form an arc to the side, which drives the forearm to swing backwards. The two arms end at the side, the shoulders are spread out, and the palms are forward. Step on your left foot and step on your right foot. Caution: Do not swing your arms outward or excessively.
6. Shrug your shoulders to the side: Raise your arms to the side, palms down. Be careful not to have a big hand.
7. Hanging arms and shrugging: Both sides of the arms naturally hang down, the armpits are empty, the fingers are close together, the fingertips are down, and the palms are inward. The upward agitation of your shoulders makes your arms vibrate perpendicular to the ground, and your fingertips feel like awls.
Song: "A-mei's Love Song", lyrics: He, singing: Big Break Maggie.
Section 3. Lateral movement of body
Function: It can prevent and regulate cholecystitis and gastrointestinal diseases. At the same time, it has obvious weight loss effect.
The whole movement requires: the upper body swings on both sides with the waist as the axis, step by step. Note: Do not twist your waist, hips or sit on your hips when swinging sideways; The upper body should not be stiff, and the side swing should be obvious.
0. preparation: raise your arms horizontally in front of you, palms facing each other. Keep your upper body straight and your eyes straight.
1. Front flat side swing. Note: the arm only swings with the upper body, not left and right.
2. Flat-curved side swing: elbows are shoulder-height, hands are clenched flat, fist faces are opposite, and fist heart is downward. Note: the plane formed by the double curved arm is always perpendicular to the upper body. Don't intentionally raise or lower your elbow, and don't swing your arm up and down with your shoulder as the axis. The upper arm should be flat, the forearm should be flush with the shoulder, and do not hang your elbow; Do not lean forward.
3. Body side swing arm: ① When the left foot comes out, the upper body leans slightly to the left, and at the same time, the straight arm of the right arm swings in an arc from the right back side of the body through the side, the palm changes from the left side of the right back side of the body to the left side, and the right hand crosses the midline of the body and stops on the head to the left; At the same time, the straight arm of the left arm is placed on the left back side of the body, and the palm is right. (2) When the right foot comes out, the left arm moves like the right arm mentioned above; At the same time, the palm of the right hand is outward, the right arm swings downward to the right, the straight arm is placed on the right back side of the body, and the palm is left. Swing your arms one step at a time, alternating left and right. Note: Keep your arms straight; This group has a lot of exercise and it is difficult to do well.
4. Straight back swing: the arms are stretched straight back, that is, the shoulders are the apex, and the body is straightened and clamped at an angle of about 30 degrees. The arms are parallel and the palms are opposite. With the waist as the axis, the upper body swings to both sides, and the action state is like a pendulum swing. This group of movements is called "Penguin Step". Note: the appearance is that the shoulders swing with the side transfer, one high and one low. Don't twist your shoulders back and forth, but keep your armpits.
5. Lateral chest expansion: raise your arms, bend your elbows, put your hands and fingers behind your head, palm forward, open your shoulders, expand your chest, keep your neck straight, make your forearms in a straight line, and keep your upper body upright. Pay attention to the left and right swing, and don't pat your shoulders back and forth.
6. Hands up: hands up, fingers crossed, palms up, arms straight to ears, arms perpendicular to the ground. Note: keep your arms straight; Shoulders fully extended, hands directly above the head; Don't bow your head.
7. Side swing of the spine: the arms are straight back, the hands are crossed behind the back, the wrists are buckled, the palms are up, and the arms are at an angle of about 30 degrees with the shoulders as the apex. Note: Don't twist your shoulders back and forth. Keep your arms straight, hold your armpits and hold your spine.
Singing songs: "Brother and Sister Come to Soldiers", written by Shi Quan, composed by Liu Dangqing, and sung by Baima.
Section 4. Lumbar and abdominal movements
Function: It can relieve lumbar disc herniation, lumbar muscle strain and gastrointestinal diseases.
Key points: in each movement in this section, each line is further sent forward twice, and the rhythm should be even. "Hip sending" means that the hips (big hips) are sent forward, which can be understood as the waist and abdomen are sent forward and the hips are supported forward. You can't sit on your hips or twist your waist from side to side. The body is like a bow, elastic; Straighten your legs and don't bend your knees; Hold your head up and chest out. In addition to clenching fists, palms should be close together. Keep your legs straight, but in order to keep pace, your hind legs can lift your heels slightly.
1. Go fast:
2. Side arm swing:
3. Straight arm swing:
Step 4 swing forward:
Step 5 swing forward:
6. High-five swing:
7. Cantilever swing:
Singing songs: "I am waiting for you on the grassland", with lyrics written by Na Ren Toya and Zhang Minghuai, composed by Zhang Minghuai and sung by Wulan Tuoya.
Section 5. Shoulder and hip movements
Function: It can relieve prostate and pelvic inflammatory disease.
Key points: in each group of movements in this section, each row is further seated on one side once. Sitting on one side of the hip can complete the requirement of hip swing. The action of "sitting on the hip" is as follows: First, stand upright with your legs together, open or in tandem, stand upright; Then most of your body's center of gravity shifts to your legs to "sit on your hips", instantly changing from a natural standing state to a straight knee bearing, sinking your waist and sitting on your hips; At the same time, the other leg is empty and the knee joint is slightly bent. When sitting on your hips, relax your waist; Hips have a feeling of falling, hip muscles and hip bones naturally droop, and hips cannot be significantly prominent. When sitting on one leg, the side leg must be straight; Toes have the meaning of counterattack and can't stay outside; Toes, calves, knees, and buttocks will all feel heavy. Pay attention to avoid girding, turning hips, standing hips and sending hips (sending hips).
0. Preparation: Raise your arms horizontally.
1. Flat shrug: Raise your arm to the side, palms down. Shrugging your shoulders, your shoulders drive your arms to vibrate up and down, and the amplitude of your hands should not be large, that is, your shoulders and upper arms move, but your hands hardly move.
2. Flat and curved shoulders:
3. Side bending hips:
4. Side bending swing:
5. The suspension arms are staggered:
6. Front flat shoulder:
7. Elbows and shoulders:
Singing song: Red Snow Lotus, music type: folk songs, singing: Wulan Tuoya.
Section 6. stretching
Function and function: It can mediate and prevent scapulohumeral periarthritis, cervical spondylosis and cardiopulmonary diseases.
The whole movement requirements: concise and lively, light and stretching, neat and generous, strong sense of rhythm.
1. Go fast:
2. Side elastic hem:
3. Front hem:
4. Lateral bending extension:
5. Stretch the side:
6. High-five on the horizontal curve:
7. Straight arm swing:
Song: Moon on the Grassland, lyrics: Ceng Yan, singing: Wulan Tuoya.
Section 7. Finishing exercise
Function: It can relieve heart disease, arthritis and diabetes.
Key points: in this section, each group moves 4 beats, and each row moves 2 beats further, all of which are hips swinging twice, that is, sitting on one side twice, alternating left and right. Note: ① When swinging the hips sideways, the center of gravity shifts to one leg. ② The rhythm should be even. (3) When sitting on your hips, straighten your legs and waist. (4) Avoid tightening the waist, turn the hips backward, push the hips forward, and send the hips (send the hips).
0. preparation: put your hands around your waist and the tiger's mouth is facing up.
1. Take a brisk walk (side buttock).
2. Swing your hips sideways: raise your arms horizontally with your palms down.
3. Swing your hips flat: bend your elbows at the flat end in front of your arms, clench your fists, with your fists facing each other and your fists facing down.
4. Bend your hips forward: bend your elbows forward, lift your upper arms forward to shoulder height, lift your forearms at right angles to your upper arms, hold your empty fists in your hands, lift your fists above your head, face each other, and turn your fists forward.
5. Hip flexion and hip swing: ① When the left foot comes out, the right arm extends forward and the palm is down; The elbow of the left arm is horizontally bent at shoulder height, the left forearm is perpendicular to the right arm, the left palm points to the elbow socket of the right arm, and the palm is downward. ② When leaving the right foot, the left and right arms are reversed. Arms stretch forward, bend horizontally and alternate at the same level.
6. Swing forward: Hold empty fists in both hands. ① When the left foot leaves, the right arm bends forward, the upper arm is raised shoulder-height, the forearm is raised at right angles to the upper arm, the fist is raised above the head, and the center of the fist is left; The front elbow of the left arm is level with the shoulder, the left forearm is perpendicular to the right arm, the left fist faces the elbow of the right arm, and the fist center is downward. ② When leaving the right foot, the left and right arms are reversed. The two arms bend at the upper elbow, and alternately bend at the flat elbow in the plane formed by the two forearms.
7. Straight arms in front of the body: arms The straight arms in front of the body are parallel, inclined downwards, and the palms are opposite.
Singing songs: "Do You Know Men's Hearts", episode of TV series "Ancient Tea-Horse Road", composed by Zhang Qianyi and sung by Nima Zeren Yadong.