Aerobics mass exercise standard first-level combination-1×8 beats the lower limb, and the upper limb moves to prepare for standing-1-8 steps on the right foot twice, 2 easy walking 1-2 arms forward bending, 3-4 back swinging, 5 forward bending, 6 back lifting, 7 forward bending, and 8 side putting the body 1×8 beats the lower limb. 5-8 With upper limb movements, 3 1-8 lateral steps and 4 times (single and double) step contact (SSD) 1 right arm shoulder flexion, 2 reduction, 3 left arm shoulder flexion, 4 reduction, 5 arm chest flexion, 6 reduction, 7-8. 1×8 clap the lower limb and upper limb movements 4 1-4 naturally swing the left foot stride box step for 5-8 steps, 4 times in April, 5 times in high five, 6 times in reduction, 7-8 times in coordination with 5-6. From the fifth to the eighth beat, the movements are the same, but in the opposite direction. Combination 2: 1×8 rhythm Lower limb stepping upper limb movements-1-8 Right foot starts to swing forward four times, 4 tap forward 1 arm bends right, 2 restores, 3 swings left, 4 restores, 5 swings right arm sideways and raises, and the left arm bends flat on the chest, 6 restores, and 7-8 is the same as 5-6, but. 1×8 rhythm lower limb stepping upper limb action 2 1-4 arc walk 270 degrees to the right, turn around in March, swing naturally 5-8 and squat twice, 2 squats, 5 arms forward, 6 arms forward (upper body turns right), 7 arms forward, 8 sides. 1×8 Rhythm of Lower Limb Pace and Upper Limb Action 3 1-8 The left foot starts to take two steps to suck the leg and turn to 90 degrees. The knee 1 arm is forward, the arm is backward bent, 3 is forward, 4 is restored, and 5-8 is the same as 1-4. 1×8 1 2 3 4 5 6 7 8 Beat the lower limbs and upper limbs. 4 1-8 Step forward, bend your legs four times, swing naturally, and cross your chest forward. From the fifth to the eighth beat, the movements are the same, but in the opposite direction. Combination 3: 1×8 beat, lower limb step, upper limb action-1-4 right cross step, grapevine 1-3 arm lift left and right, 4 chest flexion. 5-8 Squat 5-6 Half squat with right leg, arms forward and 7-8 sideways. 1×8 rhythm Lower limb stepping upper limb movement 2 1-8 side point 4 times (single and double) 4 tap side (SSD) 1 Right arm left forward, left arm bent, 2 arms bent, 3-4 same as 1-2, but in the opposite direction. 5-8 Repeat twice with 1-2. 1×8 rhythm lower limb pacing upper limb movements 3 1-8 left leg starts to move forward 3 steps+sucking leg 3 times to walk fwd+3 knees up 1 arms bend shoulders 2 chest crosses 3 and 1, high five 4, shoulder-to-shoulder flexion 5, calf high five 6, 7-8 and 65438+. Four 1-8 The right leg starts to walk backwards for 3 steps+sucking the leg for 3 times. Walkbwd+3 kneeeup is the same as the fifth to eighth eight beats, but the movements are the same, but in the opposite direction. Combination 4: 1×8 clap lower limb steps and upper limb movements-1-8 Right leg starts with V step +A step X step 1 Right arm side lift, 2 arm side lift, 3-4 high-five twice, 5 arm side lift, 6 arm side lift and 7-8 high-five twice. 1×8 beats lower limb stepping upper limb movements-1-8 kicks and jumps 4 times (single and double) 4 flick(SSD) 1 arms forward, 2 hem, 3-4 coordination 1-2, 5 forward, 6 chest flat lift, 7-8 coordination 65438. 1×8 beats lower limb stepping upper limb movements 3 1-8 left leg walks twice, 2 mambo swings naturally 1×8 beats lower limb stepping upper limb movements 4 1-8 steps and points to the ground four times 1 right arm bends forward, 2 right arm lifts left, 3-4 and/kloc- 5. Lift your right arm sideways, 6. Punch the left lower arm, 7-8 is the same as 5-6, but in the opposite direction. From the fifth to the eighth beat, the movements are the same, but in the opposite direction. In the strength training part, start the action, transition to the beat, and describe the action in sections. Start the action with 4 beats. 1-4 Open your legs, lift your right arm sideways and palm forward. Transition action 1: 1-2 Turn right 90 degrees and do a right lunge, with arms raised forward and palms facing each other. 3-4 Stand with your right leg, suck with your left leg, raise your arms, palms facing each other. 5-6 Straighten your left leg into a big lunge, with your upper body leaning forward and your left hand supporting the ground. Turn left at 7-8 180 degrees and sit with your legs bent, your hands on the ground and your fingertips forward. Sitting posture and leg lifting II 1×8 Sitting posture and leg lifting IV 1×8 beat segmentation action Description Sitting posture is the same as leg lifting II 1-8 1-2, the left leg bends with knees, 3-4 falls, and 5-8 is the same as the right leg 1-4. Say it again. Three 1-8 actions are the same as above. Four 1-8 1-2 The left leg is raised and the knees are bent, 3-4 legs are straight, 5-6 legs are bent, and 7-8 legs are drooping. Five 1-8 actions are the same as above. The crossing action is six 1×8 side psoas exercises four 1×8 side psoas exercises four 1×8 rhythm segmentation action description sitting posture, lifting legs six 1-2, bending left leg, straightening right leg, putting hands back on the ground and fingertips forward. 3-4 Turn right 90 degrees to form a side brace, supported by the right hand and lifted by the left hand. Turn left for 90 degrees at 5-6 and sit down, with your right hand behind your body and your left hand on your left knee. 7-8 Turn right and lie on your side at 90 degrees, with your right arm bent and your left hand on the ground in front. Lateral lumbar muscle exercise 7 1-8 1-2 left leg lifted sideways, 3-4 fell, 5-6 left leg lifted backward, and 7-8 recovered. Eight 1-8 movements are the same as above, and the last two beats turn 180 degrees. From nine to ten 1-8, change legs, the same as the seventh and eighth beat. Transition exercise 1 1 each 1× 8 lateral lumbar muscle exercise 12 1×8 lateral lumbar muscle exercise 14 1×8 lateral lumbar muscle exercise 13. á 8-beat segmentation action describes the transition action 1 1 piece 1-4 Turn left 90 degrees to prone position, and bend your arms forward. 5-8 turns 1 time. Lateral lumbar muscle exercise 12 1-8 1-4 Raise the upper body and right arm, and put it down in 5-8. Thirteen 1-8 Change the left arm for practice. 14 1-8 1-4 The left leg is lifted and dropped on 5-8. 15 1-8 Change the left leg for practice. The crossing motion is 16 1×8, and the binding motion is a description of the segmented motion of 17 1×8. Start with 4 beats 1-2 prone, with arms bent and elbows supported. Transition action 1: 3-4 arm propped up into a kneeling brace. Turn right 270 degrees on 5-8, step forward with your left foot and stand up. 1-4 Stand with legs apart, arms crossed in advance, lift from one side to the top, and head crossed. 5-8 Turn right, pass your left hand through the front, and turn your right hand sideways.