Stand still (8 beats ×2)? Preparatory posture: upright? Start stepping with your left foot?

The first stretch (8 beats ×4)? Preparatory posture: upright?

1, arms forward (palms facing each other)?

2-3. Move your left foot forward, move your center of gravity forward, and point your right foot to the ground; Take a step forward with your left foot, bow your head slightly, put your palms down, then go back and down to the side and lift up (palms facing each other). Look up at the front and above?

4, the two arms back to the upright before warping? 5-8 is the same as 1-4, but with the right foot?

The second quarter chest expansion exercise (8 beats ×4)? Preparatory posture: upright?

1. Make a fist with both hands (fist center down), and stretch and bend your arms horizontally to your chest before vibrating?

2. Before warping, straighten your arm (fist heart is opposite) until your arm is lifted to the side and then vibrate?

3. High-five with both arms, and then take a left lunge with your left foot. At the same time, make a fist with both hands so that the left arm is flat on the chest (fist heart backward), the right arm is lifted sideways (fist heart forward) and then shaken, and the head turns right and looks right.

4. Restore the upright posture. ?

5-8, same as 1-4, but in the opposite direction.

Kicking in the third quarter (8 beats ×4)? Preparatory posture: upright?

1. Take a step forward with your left foot (shift the center of gravity to the tip of your left foot and right foot) and raise your arms forward (palm forward)?

2. Kick the right leg forward (about 90 degrees) and swing the arm back and forth (palm backward)? 3 Return to 1 tap posture? 4. the arm is restored to the upright position by the front? 5-8 is the same as 1-4, but with the right foot.

The fourth quarter body side movement (8 beats ×4)? Preparatory posture: upright?

1, step left with your left foot (shoulder width), and at the same time lift your left arm left and right (palm inward) and your right hand rested on your hips (jaws upward)?

2. Raise your left arm and bend your upper body to the right once at the same time, and immediately return to the posture of 1 beat. ?

3. Lift the left arm upward, and at the same time straighten the right arm (fingers together, palms inward), extend the hand down the leg to the outside of the knee, and bend the upper body to the right again?

4. The left arm is restored to an upright position through the side? 5-8 is the same as 1-4, but in the opposite direction?

Section 5 body rotation (8 beats ×4)? Preparatory posture: upright?

1. Take a step to the left with your left foot (slightly wider than your shoulders) and lift your arms sideways (palms down)?

2. Turn the upper body 90 degrees to the left, at the same time bend the left arm behind the body, put the back of your hand on your waist, bend your right arm flat on your chest, and touch your left shoulder with your fingers (palm down)?

3. Straighten your arms, bend your left arm in front of your chest, lift your right arm sideways (palm down), and turn your upper body to the right 180 degrees. Look at your right hand? 4 Return to the upright position. ?

5-8, same as 1-4, but in the opposite direction. ?

Section 6 Full body exercise (8 beats ×4)? Preparatory posture: upright

1, lunge forward with your left foot, and at the same time lift your arms from front to both sides (palms facing each other), look up and look ahead and above?

2. When the upper body bends forward, retract the left foot, and the finger touches the ground in front of the foot (palm backward)?

3, all squat down, and put your hands on your knees at the same time (two elbows outside, fingers opposite), look at the front and bottom? 5-8 is the same as 1-4, but with the right foot.

Section 7 Jumping (8 beats ×4)? Preparatory posture: upright?

1, jump up, land on your left and right legs, put your arms flat on your chest, and make a fist with your hands half closed (fist down)?

2. jump up and go back to the upright position?

3. Jump up, put your left and right legs on the ground separately, and high-five your arms from one side to your head at the same time? 4 jump up and return to the upright position?

5-8, the same as 1-4, the last beat of the fourth eight beats, arms crossed forward, hands half clenched (palms backward)?

Section 8 Final Practice (8 beats ×2) Preparation posture: Stand upright, arms crossed in front, hands clenched (fist heart backward).

1, with the left leg raised and knees bent, the lower leg naturally droops (the foot is about 15 cm off the ground), and at the same time, the arms swing sideways (fist down)?

2. Return to the ready position?

3. The action is the same as 1, but it is done with the right leg. ?

4, the action is the same as 2, but when the two arms cross in front, the hand changes from fist to palm and slightly bows?

5. Turn your hands over, lift your arms left and right at the same time (palms are opposite), raise your head slightly at the same time, and hold your chest and inhale. ?

6. Both arms fall to the front of the body through the side (palm backward), and at the same time slightly lower the head and exhale. ?

7. Same as 5

8, two arms back to the side to prepare posture. The last eight beats are the same as the first eight beats, and the last beat returns to the upright position?

Baidu Encyclopedia-Broadcast Gymnastics Episode 8