1, level 1 (4-5 years old): walking, music reflection, finger stretching, arm movement, bending, waist turning, front leg pressing, foot inhalation, foot position, head movement, swing arm, skipping, flat step, and game.

2. The second level (5-6 years old): walking salute, music reflection, hand position, foot hook, chest holding, chest expanding, waist lifting, waist loosening, leg opening, finger pushing, wrist winding, head movement, semi-squatting, frog leaping, chicken walking, games, imitation and imagination.

3. The third level (6-7 years old): jumping salute, music reflection, waving, bending over, stretching feet, stretching legs, sucking legs, hand position, relaxing shoulders, squatting, tiptoeing, duck walking, jumping, stepping, imitating and imagining.

4. Level 4 (7-9 years old): two-beat dance, three-beat dance, one-hand position, wave, rolling, hook foot, front leg lift, rear leg lift, leg hug, leg press, front kick, back kick, foot position, step break, arm break, small jump, beat practice, Tibetan dance, northeast yangko and ending action.

5. Level 5 (8- 10 years old): two-beat dance steps, hand position, hand and foot movements, foot stretching, small bouncing leg, side leg lifting, back bending, leg press, front kick, side kick, back kick, forward roll, foot position, half squat and small jump (1).

Grade 6.6 (9- 1 1 year): lifting, sinking, holding, leaning back, moving (sitting on a plate, knees ready), opening legs (sucking, opening legs), big circle legs, leg press (front, side and back), moving legs (front and side).

Grade 7.7 (10- 12 years old): squat (one, two, five, half squat, full squat), ground rubbing (front, side and back of single handle), five ground rubbing (front, side and back of double handle), kicking (front, side and back of double handle)

8. 8th grade (1 1- 13 years old); Ninth grade (12- 14 years old); Level 10 (13- 15 years old) is a professional dance movement set for professional tracks, and the basic skills basically ended in the previous grading examination.

Extended data:

The rotation technique in the basic training of China classical dance is mainly characterized by twisting structure, which is quite different from the rotation technique in the basic training of ballet. The rotation in ballet basic training is linear, and most of them are three-dimensional composition on the basis of forehead to shape the image. So the action is long and stretched, and the sense of extension is very strong. The drive of the body, the drive of the arm and the drive of the span are all very important, and the rotation depends on the coordination of the whole body.

The characteristics of waist-driven rotation have caused all kinds of "hair" in the basic training of China classical dance, and most of them are "hair" in the process of action. Such as striding, sweeping the hall and exploring the sea.

In the basic training of China classical dance, the posture change of national dance is very strong, and some changes of national dance can be said to be the continuation and exaggeration of posture.

References:

Baidu Encyclopedia-China Dance Grade Examination

2. What are the six secrets of healthy exercise?

How can I exercise healthily? Here I recommend six tips for healthy exercise for everyone to learn.

Can you exercise on an empty stomach?

Yoga and other exercises can be carried out before meals, and fasting does not hinder the exercise effect. More vigorous exercise can also be done before meals. Studies have proved that high-intensity exercise before meals can bring more muscle decomposition and fat decomposition. This decomposition will * * * the body to synthesize protein, which is more conducive to the formation of muscles, and even conducive to the secretion of more growth hormones, thus delaying aging.

However, if you are just beginning to exercise, have poor physical fitness, or have obvious hunger, it is best not to do high-intensity exercise to avoid excessive blood sugar reduction or stomach discomfort. People with high blood pressure, diabetes and stomach problems should pay special attention.

When is the best time to exercise?

Most of the data have two opinions: one is morning exercise, and people in the health department support morning exercise. A recently published study also shows that for those with poor diet and high energy intake, taking exercise in the morning can inhibit the excessive rise of blood sugar and blood lipid and prevent obesity. This view is consistent with China's traditional health preserving theory. Traditionally, people work at sunrise and rest at sunset. The life that human beings have adapted to for thousands of years may be the beginning of physical activity when the sun rises. Unfortunately, many office workers often stay up late to work overtime, rest late at night, and it is difficult to get up at 6 am to exercise. Most people rush to work after breakfast.

Another way of saying this is to suggest afternoon exercise, and people in the sports world seem to agree with this statement. Because around 4-6 pm, the human body's physical strength, endurance, joint toughness and flexibility are good, and sports injuries are not easy to occur. It's a pity that most people are either at work in the afternoon, or there is traffic jam on the way to work, so there is really no time to change clothes and shoes to exercise.

Six secrets of healthy exercise

In fact, ordinary people's fitness is not for competition, but deliberate pursuit is counterproductive. As long as you can keep yourself going and exercise at your most convenient time, that's the best. Compared with no exercise, it is good to get only 70% exercise effect even at night.

How long can I eat after exercise?

After strenuous exercise, it is best to relax and rest 1 hour before eating, at least 40 minutes apart. When blood is mainly supplied to muscles, the gastrointestinal function is weak and the digestion and absorption ability is low. Eating too much at this time can easily lead to physical discomfort and even increase the risk of gastrointestinal diseases. If you don't drink enough food at the moment, it's easy to get into stomach trouble.

Some women may ask, will eating immediately after exercise make you fat? In fact, eating a lot of food rich in protein within one hour after exercise is helpful for muscle synthesis. But most people who control their weight through exercise don't need to synthesize large muscles, so they don't need to eat immediately. It's better to have a rest before eating.

If it's a low-intensity exercise, such as just taking a walk, doing radio exercises, and playing Tai Ji Chuan, the heartbeat doesn't increase much, so you don't have to worry too much about the meal time.

What is better to hydrate after exercise?

You may be a little thirsty after exercise. At this time, everyone really wants to drink some iced sweet drinks, which is absolutely impossible! The harm of drinking cold drinks immediately after exercise is well known, but high-sugar drinks themselves are not suitable for drinking.

Studies have shown that you should never eat food with high blood sugar after exercise, which will offset or even completely lose the fitness and muscle building effects of exercise. If you want to drink sweet drinks, you'd better drink low-sugar drinks, and you must drink them slowly to avoid the rapid rise of blood sugar. Drinks with too high acidity, such as cola (pH 2.5, more acidic than vinegar) and fruit juice, are also not suitable, because blood lactic acid is relatively high at this time.

Tea and mung bean soup are both good choices. If you sweat too much and feel weak, you can add a little salt (if it is a little salty). Milk and soy milk can also be drunk. Comparatively speaking, milk has a better effect, because it can provide amino acids, which is beneficial to muscle formation while relieving hunger and replenishing water. Leucine in whey is especially beneficial to the synthesis of muscle protein.

Milk and soybean milk have an additional benefit, that is, they can provide a feeling of fullness, which can quickly resolve the anxiety of eating and prevent the problem of overeating after exercise.

Do you need to eat a lot of protein after exercise?

If you don't want to take part in bodybuilding competitions, you don't have to eat seven or eight egg whites every day, and you don't have to take protein powder to increase the supply in protein. In fact, too much protein is a heavy burden, even harmful to the kidneys. The supply of normal diet in protein is sufficient, but it is not recommended to eat only vegetables, fruits and coarse grains.

How long does it take to exercise after dinner?

This problem is related to the type of exercise. If you want to do running, brisk walking, playing ball and other activities with slightly higher intensity, it is suitable for two hours after meals. At this time, the burden on the stomach is reduced, exercise will not affect digestion and absorption, and breathing will be smoother. If you walk, sweep the floor, wipe the floor, etc.

3.56 National dance knowledge, let me know.

Characteristics of folk dance

In the process of historical development, folk dance has gradually formed its own six characteristics with the continuous development and progress of society:

1, inheritance. Folk dance retains many image features of ancient life and accumulates cultural factors in different historical development stages. It is closely combined with people's traditional ideas and folk activities, passed down from generation to generation and developed continuously.

2. quality. It is the result of people's collective creation. Come from the masses, go to the masses.

3. entertain yourself. It is the artistic expression of the broad masses of people's self-entertainment and comes from the most sincere emotional expression in people's hearts. 4. improvise. That is, the performances are not standardized, and the dance styles vary from person to person and follow the crowd.

5. adaptability. It is based on the historical era, adapts to the trend and development, and has the characteristics of advancing with the times.

6. Regional nationality. Influenced by geography and natural environment, it has distinct national style and regional cultural color.

The Concept and Characteristics of China National Dance

As one of the important symbols reflecting the national spiritual and cultural life, national dance is an indispensable part of national culture. Broadly speaking, there are 56 ethnic groups in China, and 56 ethnic groups are 56 gorgeous flowers, each of which has its own way of blooming. Every nation has its own ancient dance, court dance and other forms of dance. This kind of dance, which is spread and developed in this nation, is the national dance. In a narrow sense, the unique or exclusive dance form of a nation is national dance. National dance can reflect a nation's living customs, humanistic nature and national characteristics. The 56 ethnic groups in China are different in geography, climate, environment and customs, so influenced by these factors, each ethnic group has formed a different dance style, such as Mongolian dance. From the posture point of view, it is characterized by holding out the chest, pulling out the waist and raising the head. This is because Mongolians are nomadic people, living a life of "living on grass" and riding horses instead of riding horses. Long-term life on horseback has made them develop the habit of pulling out their waist, while the vast grassland and endless sky have formed a posture of holding their heads high. The simple, rough and bold personality of Mongolian people determines the "refined, tough, steady and heavy" style and the "soft and quiet" basic rhythm of Mongolian folk dance. It is precisely because of these factors that the unique dance vocabulary of Mongolian national dance is formed, and it is also because of these factors that the national dance has formed an artistic expression style with individuality, humanity and nationalization, and its rhythm and posture have become the crowning touch and soul. V. Relationship between China Folk Dance and China Folk Dance China is a multi-ethnic country. In this ethnic family, there are many ethnic groups living together, living together and living in a staggered way. In daily life, the word ethnic group is used to refer to ethnic minorities. Therefore, national dance often refers to the folk dance of ethnic minorities, and accordingly, folk dance has become synonymous with Han folk dance. Actually, it's not like this. Folk dance itself is a huge dance culture system, which itself contains folk dances of various nationalities. On the other hand, folk dance is composed of dances with different characteristics, properties and styles of different nationalities, and folk dance and national dance are not two unrelated whole. On the contrary, the two are interdependent and integrated. Although they have different meanings, they all belong to an inseparable system. The customs and habits of 56 ethnic groups are intertwined with their unique national dance culture, and each ethnic group has nurtured a variety of folk dances with strong local characteristics with its own different local characteristics, cultural landscapes and living habits. After we define the concept and relationship between folk dance and national dance, we can know that folk dance is a huge dance culture system, which includes folk dances of various nationalities, and folk dance is also a part of national dance. The two are interdependent, but not contradictory. You have me and I have you. Therefore, when we hear that people are used to calling Xinjiang dance Uygur dance, we can judge that this statement is incorrect. Strictly speaking, the word "Xinjiang Dance" is a folk dance of all ethnic groups in Xinjiang, including the * * * Er ethnic group. For example: Tajik dance, Kazakh dance, Karadzic dance and so on. They have their own national characteristics in music, rhythm and movements. In the process of historical development, those folk dances that lost their aesthetic value in history or were forgotten and banned for some reasons became historical folk dances; Those who have been recognized and accepted by the people have been given new content by dance lovers and dancers, which has promoted the continuous development and growth of China folk dance and evolved into a special main position in today's dance world. As dancers, we should constantly strive to improve our professional theoretical knowledge and explore the deeper culture in national dance. Make folk dance a shining artistic masterpiece in the rocks and shahe of China dance culture.

4. Who knows China's dance knowledge?

Leg press: leg press can be divided into three ways: positive pressure, lateral pressure and back pressure.

The main purpose is to lengthen the muscles and ligaments of the leg and increase the range of motion of the hip joint through it. The method is as follows: positive pressure: facing a bracket, lift the front legs and put them on the bracket to keep the legs straight; The hind legs support the body's center of gravity, the toes keep a straight line with the front feet, the legs are straight and relaxed, the hands are folded on the front knees, and the upper body is relaxed and upright (see figure1); Then the body tries to vibrate downward until the lower jaw can touch the toes (see Figure 2).

Side pressure: facing a support, lift the front leg, put it on the support and keep your legs straight; The hind legs support the body's center of gravity, the toes extend 90 degrees outward, the heels are parallel to the front feet, the legs are straight and relaxed, and the body swings sideways to the front toes (see Figure 3); Press until the sides and legs are together and practice in place (see Figure 4). Back pressure: turn your back to a support, put one foot back on the support, and then the upper body vibrates backwards as much as possible.

Leg press's requirements: keep the correct posture, relax when vibrating, relax your mind and count; After practicing a posture, it is best to keep the vibration pressure at about 10 second; Leg press should follow the principle of gradual progress. It doesn't matter if you don't press too low at first. Take your time and don't rush for success. B. Splitting: Is Splitting a Higher-order Cone Danger of Flexibility Training? Cure? Hey? Group fading? Busy street address pepper ā? Vertical leg separation: divide your legs into the shape of 1, hold your upper body upright with your hands, and then make your body vibrate downward as much as possible until your legs are separated into a line and you sit underground (see Figure 5).

Split horizontally: Split your legs into a straight line, put your hands in front of your body to make your upper body stand upright, and then vibrate your body downward as much as possible until your legs are separated into a line and you sit under the ground (see Figure 6). Requirements for cheating: when cheating, you should do it step by step, and don't rush for success, otherwise it will easily hurt your health; Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligaments be pulled apart.

C: The training method of stretching muscles in Neijia Boxing. What I want to introduce to you here is the stretching muscle training method of Neijia Boxing, which you rarely or never use (the original martial art in China is called "muscle rubbing method", which we now call the ups and downs of kung fu). My practice has proved that the effect is very good, and it has special effects on the flexibility of waist and buttocks, the interaction between upper and lower limbs, the stability of the body and the overall skills. Methods: Draw a straight line on the ground first, and then kick the front and rear feet into a straight line respectively. The requirements are: the front and rear feet are separated to the limit that can be pulled back and forth, the forefoot is parallel to the straight line on the right side, the hind foot is on the left side of the straight line, and the heel forms an angle of about 90 with the straight line; (2) Sit down as a whole, keep your body's center of gravity balanced, hold your arms in a ball shape in front of you (this action is only an aid, there is no special requirement, the key is the lower limbs), the front knee is propped up, and the rear knee is horizontally opened, which means pulling back, so that your hips and knees are in a straight line; (See Figure 7a\b)③ After entering the posture, try to sit under the ground by the strength of waist and crotch until you can't fall down (see Figure 8), and then you must not lift your center of gravity by the strength of crotch (see Figure 9). Finally, when your crotch can't move forward, you should lift your center of gravity and your knees into a straight line, that is, return to the starting position.

Technical requirements: breathe naturally when moving, and don't deliberately deepen your breathing; Always keep the strength frame big and unchangeable when acting (key point); Actions should pay special attention to quality, and don't neglect quality assurance because of the number of times. Flexibility training is systematically introduced above, and the key points and theories of flexibility training are discussed below.

First, it is better to practice flexibility in the afternoon, not after running in the morning, because people just get up in the morning, and the joints in various parts have not moved yet. Even after running, they will not have good activities for the body (in order to practice flexibility). Because in the afternoon or evening, no matter which part of the body is relatively active after a day's activities, the body temperature is also rising. The higher the body temperature, the faster the flexibility exercise will take effect. Another point is why don't practice flexibility too much after running in the morning, because running will generally consume a lot of physical strength, and it is unscientific to practice flexibility after cutting a lot of physical strength, because when the body is tired, the motor function of muscles will drop a lot.

Secondly, when practicing flexibility, it is best to master three auxiliary methods, namely, static consumption method, mental thinking method and helping leg press method. As for static consumption and thoughts, I have already talked about what it means to help leg press and leg press. In other words, when a person fails to practice for a long time (which may be mainly caused by improper methods or fear of pain), use an assistant to help you practice. For example, when practicing horizontal chopping, it is better to have an assistant press your knees hard to help you down than to practice alone, but you must remember that you must not joke to avoid injury.

Thirdly, when practicing flexibility, it will be better to combine leg press (cheating) with kicking practice. As the saying goes, "it's no use just pressing but not sliding, only sliding and not pressing is as stupid as an ox."

It can be seen that the cooperation between pressure and kick is very important. Fourth, before practicing flexibility, you must fully exercise your whole body and let your body warm up before going to leg press. In the process of pressing, we should also cooperate with static consumption and mental thoughts. Only in this way can we better improve the effect of practice.

5. Know little about bees

Bees refer to all flying social insects in the family Apidae, which feed on pollen and nectar and brew honey. Bees are beneficial insects, and humans have been raising them for a long time to collect honey. There are three kinds of bees in the bee colony: queen bee, worker bee and drone. There is a queen bee (there are two queens in some exceptional cases), 1, 000 to 1, 500 worker bees, 500 to 1, 500 drones. They work together to maintain the life of the group. In order to get food, bees keep working, collecting honey during the day, making honey at night and pollinating fruit trees, which is an important medium for crop pollination. Besides producing a lot of honey, it also produces beeswax, royal jelly and bee venom.

Bee species:

1, Black Bee 2, Little Bee 3, Big Black Bee 4, Big Bee 5, Sabah Bee

6. Green Anger Bee 7, Suvirasi Bee 8, Oriental Bee 9, Western Bee

The main natural enemy of bees is wasps. All bees feed on pollen and nectar.

A bee needs 33,333 working hours to brew and spit out one kilogram of honey and suck 3,333 stamens.

In order to brew 500 grams of honey, worker bees need to fly back and forth 37,000 times to find and collect nectar and bring it back to the hive.

Bees' wings can flap 200 to 400 times per second.

The maximum speed of bees flying is 40 kilometers per hour. When it comes back with a full load, it flies at a speed of 20 to 24 kilometers per hour.

A hive has an average of 50,000 hives and 35,000 busy bees.

A bee's furry body can stick to 50,000 to 750,000 grains of pollen.

A spoonful of honey can provide enough energy for bees to fly around the earth.

The life span of worker bees is 38 days in summer and 6 months in winter.

The life span of a queen bee is usually four to five years.

With 5 compound eyes and 3 monocular eyes, the viewing angle of bees can almost reach 360 degrees.

In the social life of bees, worker bees shoulder the heavy tasks of building nests, collecting pollen, making honey and raising children.

1, dance language: worker bees will "dance" in the air according to various figures and communicate with their peers. When the bees in charge of the "detective" find the honey source, or come back from collecting honey outside, they will fly over the hive happily and tell their companions which direction there are flowers with flying figures. They fly with reference to the sun to indicate the direction. For example, their heads jump "∞" towards the sun, which means that their companions can collect honey when flying towards the sun. Jump ∞ with your head on the ground and tell your partner that you can get honey by flying with your back to the sun. Distance is expressed by the number of flying laps. Tens of meters, hundreds of meters or thousands of meters have a fixed number of laps. What is even more surprising is that bees in different areas have different dance languages. For example, Italian bees can dance sickle dance;

2. Bees will also change the index in time, and rely on the polarized light beam reflected from the sky to determine the orientation and return to the nest in time;

3. Make use of the constant vibration of wings to make "buzzing" sounds with different frequencies, so as to supplement the deficiency of "dance language" and strengthen the expression ability of emotions.

Eyes play a key role when bees fly to collect honey. In order to see the surrounding environment clearly, bees grow many compound eyes, about 5 million. The so-called compound eye is composed of many tiny eyes, each eye can see a small range clearly, and then combine the objects seen by so many small eyes to form a large range. Although bees have many compound eyes, their eyes are smaller because of their smaller bodies.

Bees don't get lost. Bees find their way by two skills: one is polarization navigation and the other is aroma corridor. Polarization is ultraviolet light invisible to human eyes. Many insects can navigate with the help of the sun. They can feel the light from different angles and know the direction when they see the sun. Bees are more capable and can navigate by sunlight on cloudy days. Because on cloudy days, some ultraviolet rays can penetrate the clouds and shoot to the ground. Ultraviolet rays from the sun are 5% more than those from other places. Using this polarization, bees can perceive the sun and fly back to their nests accurately. Bees have an olfactory gland in their abdomen. When bees fly, their bellies contract, and the aroma secreted by olfactory glands stays where they fly. The bees behind followed to collect honey. So many bees come and go that an "aroma corridor" is formed between the honey source and the honey room. Along this "fragrance corridor", bees will not get lost when they collect pollen and go home.