Action essentials:

When hearing the pre-command of "running", make a fist with both hands (four fingers curled, thumb attached to the first joint of the index finger and the second joint of the middle finger), raise your arms quickly, with the center of your fist inward and your elbows slightly inward. When you hear the command of "walk", your upper body leans forward slightly, your legs bend slightly, and at the same time, you use the pedaling force of your right palm to leap forward about 85 cm.

The arm swings back and forth naturally. When swinging forward, the big arm is vertical, the elbow is attached to the waist, the forearm is slightly flat and slightly inward, and the inside of the two fists is about 5 cm away from the buckle line; When swinging your arm backwards, put your heart on your waist. The traveling speed is 170- 180 steps per minute.

When you hear the "stop" command, continue to run two or two steps forward, and touch the ground with your left foot half a step forward (put your fists on your waist and stop swinging). Take a shortcut with your right foot and put down your arms at the same time to establish a positive posture.

Inductive summary

Raise your arm quickly with a fist, push forward and pull back, close your elbow fist in place, and stand with your heel at the center of gravity.

In order to better grasp the swing arm route and finalize the positioning, you can practice the swing arm in situ.

Password: "Running in Place and Preparing for Swing Arms Practice", "One", "Two" and "Stop" Action Demonstration: Demonstrate swing arms horizontally and vertically.

1, action essentials: When you hear the password of "running in place, swing your arms and practice preparation", quickly raise your fists to your waist; Hearing the password of "one", according to the essentials, the right arm swings forward and the left arm swings backward; Hearing the password of "two", the two arms naturally change arms; When you hear the "stop" password, put two fists on your waist, then put your hands down quickly and establish a positive posture.

Mistakes easily made in swinging arm action and their correction methods.

Common mistakes: When swinging your arms, you can drum up and down with two fists or swing around your abdomen.

Correction method: when swinging forward, the arm is slightly straight, the elbow is attached to the waist, the forearm is slightly flat, and the inside of the two fists is about 5 cm away from the button; When swinging your arms back, put your fist on your waist.

Jumping practice

Password: "jump practice, run-walk" and "stop".

1, action essentials: when you hear the "running" warning, make a fist with your hands quickly and lift your waist; When hearing the command, the left foot leaps forward 85 cm with the pedaling force of the right palm, the forefoot touches the ground first, and at the same time, the arms are stretched out according to the essentials, and the body center of gravity moves forward and falls on the left foot; Hearing the "stop" password, the right foot quickly moved closer to the left foot and resumed the positive posture. First, let me demonstrate this action.

2. Common faults and correction methods: the first step can't jump out.

Correction method: when hearing the command, the upper body leans forward slightly, the legs bend slightly, and at the same time, the left foot leaps 85 cm by using the pedaling force of the sole of the right foot. Pay attention to the coordination of your feet and jump forward.

Step by step running and standing decomposition exercise

The password is: "Step by step running practice-running, 1, 2, 3, 4".

1, action essentials: when you hear the preface of "running", make a fist with your hands quickly and lift your waist; When you hear the password of "1", take out your left foot according to the synchronization essentials and extend your arm according to the running essentials; Hearing the password of "2", step forward with your right foot and swing your arms alternately; Hearing the password of "3", the left foot strides forward half a step, the toes are about 30 degrees off the ground, and the two fists are closed at the waist; When you hear the password of "4", put your right foot close to your left foot and put your hand down at the same time to establish a positive posture.