Section 1. Body rotation movement
Music: Tanggula, lyrics: Xi Xue, singing: Lin Wang, Wanma Sanzhi.
Action points: The main content of each group action in this section is torsional movement, and the waist rotates 45 degrees in parallel to drive the upper body to rotate. Due to the fast pace of music, we should pay attention to the follow-up of the rhythm, and don't drag our feet. Action sequence: turn left when left foot, turn right when right foot, each with 1 beat.
1. Twist your waist: pinch your waist with both hands, with the tiger's mouth facing up.
2. Bend your arms and twist: do the posture of "standing with your arms bent forward": bend your elbows in front of your arms, lift your upper arms parallel to your shoulders, lift your forearms parallel to your shoulders and perpendicular to your upper arms, and raise your fists with your bare hands facing each other. When the upper body is twisted, the fist rotates in the same direction, that is, when turning left, the fist rotates counterclockwise; When turning right, the fist turns clockwise. Pay attention to the fact that the upper arms are parallel to the ground, and don't hang your elbows; The two forearms are perpendicular to the ground and not skewed; The distance between elbow and fist is the same width as shoulder; Don't hold your chest out. Lock your shoulders and arms so that they can rotate with your upper body.
3. Bend and twist forward: After the previous movement, keep the upper arms parallel, lift them forward and flush with the shoulders, bend the elbows of the two upper arms backward, turn the fist into a virtual palm (hollow palm), buckle the wrist and put the fingertips on the shoulder socket. Note that when the body rotates, the upper arms of the two arms should always stay in the plane parallel to the ground formed by the shoulder height; Don't shake your elbow up and down or left and right.
4. Chest twisting: After the first movement, arms and elbows are extended, hands and fingers are crossed behind the head, palms are forward, shoulders are open, chest is lifted, forearms are in a straight line, and upper body is upright.
5. Turn your hands up: Continue the previous action, with your fingers crossed, your wrists turned up, your palms facing up, your arms sticking to your ears and your arms perpendicular to the ground. The upper body rotates the shoulders and arms around the waist. Pay attention to your arm is straight; Shoulders fully extended, hands directly above your head.
Section 2. Lateral movement of body
Song: Crazy Love, Love, Song: Tan, Arranger: Tian Chao, Rap: Wang Yihua, Singing: Desktop Duet, Rap: Hou Yi.
65438+ ① When walking with your left foot, raise your right wrist, and your right palm will naturally droop; When the left wrist is pressed down, the left palm will become a flat palm or a semi-push palm posture. ② When the right foot is trampled, the left wrist is raised and the left palm naturally droops; When the right wrist is pressed down, the right palm will become a flat palm or a half-push palm posture. Pay attention to the fact that the arm swings up and down without exceeding the range of two vertical palms; The distance between the palms is kept as wide as the shoulders, and it is not reliable to put them together.
2. Body-side movement: define the initial posture: the right arm is tilted to the body side, the straight arm forms a 45-degree angle with the center line of the body, and the palm is upward to the left; The left arm is bent on the side, the left hand is akimbo, and the tiger's mouth is facing up. Lock the shoulders and arms in the initial position. ① When the left foot is retracted, the upper body bends to the left once with the waist as the axis, at the same time, the shoulder is tilted to the lower left, the right arm is swung to the upper left, and the right palm is swung to the position directly above the body. (2) When stepping on the right foot, return to the initial posture. Note that when bending sideways, the legs should be straight, and the upper body should not lean forward or backward; The upper limbs should always be on the same side plane as the body, and do not swing their arms before; Lateral flexion should be elastic; It must be that the upper body bends sideways to drive the arm to swing. You can't just wave your arms or palms to the left when your waist is stiff.
3. Change left hand: still do "body side movement", the direction is opposite to the last action. Change your posture with two beats. The initial posture is: the left arm is tilted to the side of the body, the straight arm forms a 45-degree angle with the midline of the body, and the palm is upward to the right; The right arm is bent to the side, the right hand is akimbo, and the tiger's mouth is facing up. Lock the shoulders and arms. ① When taking the left foot, return to the initial position. ② When the right foot steps on the ground, the upper body bends to the right once around the waist.
4. Crossing wrists: The movements made tend to "cross wrists". Raise your arms horizontally in front of you, with straight arms parallel, palms and fingers naturally separated, palms facing each other, upper body upright and eyes looking straight. Action sequence: ① Take the shoulder as the axis, with the right arm on the top and the left arm on the bottom, shake the two arms with the rhythm of music, and use the wrist to drive the palm to shake the palm twice; ② Swap arms up and down, with the left arm up and the right arm down, and shake the arm and wrist twice. Note that the vibrating arm and the shaking wrist form a state of cross cutting between the two wrists and the front of the forearm, and the intersection of the two arms should not exceed the elbow joint.
5. Body side swing: bend your elbow on the arm side, make a fist with both hands half-clenched, the upper arm is at an angle of about 20 degrees with body form, and the forearm faces straight ahead. ① When walking on the left foot, the upper body bends slightly to the left, the left shoulder is lower than the right shoulder, and the left arm takes the elbow as the axis. Turn the left fist forward from the waist, with the left fist facing up, draw a half circle counterclockwise on the left side of the body, and the left fist facing down; At the same time, the right arm takes the elbow as the axis, and the right fist turns backward from the state of oblique extension on the right side of the body, draws half a circle clockwise and then returns to the waist, with the heart of the fist backward. ② When the right foot steps on the ground, the upper body bends slightly to the right, and the right shoulder is lower than the left shoulder. At the same time, the right arm takes the elbow as the axis, and the right fist turns forward from the waist, with the right fist facing upward, and draws a half circle clockwise on the right side of the body, with the right fist facing downward; At the same time, the left arm takes the elbow as the axis, and the left fist turns backward from the state of oblique extension on the left side of the body, draws a half circle counterclockwise and then returns to the waist, with the fist center backward. Take two beats every two steps, with the left and right feet walking 1 beat, and draw a circle outward with the left fist turning counterclockwise and the right fist turning clockwise. Note that the plane where the circle is located is not parallel to the ground, but is high before and low after or high inside and low outside; When doing movements, stretch your arms and shake them as much as possible, but don't twist your waist and shake your hips.
6. Turn your hands sideways: push your hands forward, fingers crossed, palms forward, arms straight and shoulders flat, and your upper body upright. Swing on both sides with the waist as the axis. Note that the arm should be straight; Don't shake your arm from side to side.
7. Back straight swing: refer to the fourth group of movements "Back straight swing" in "Section III, Body Side Movement" in the "Fourth Set". Take the steps of a penguin.
Section 3. Lumbar and abdominal movements
Music: lovelorn, lyrics: Guo Ling, lyrics: indifference, singing: Guo Ling, rap singing: indifference.
In each group of movements in this section, the hips are sent forward twice in each row, and the rhythm should be even.
1. Back hand swing: The arms are bent at right angles behind the body, the forearms overlap or one is between the waist and back, and the palms are backward.
2. Front flat hem: It is similar to the fourth movement "flat hem" and the fifth set of waist and abdomen movements in Section 6, but here, you have to do "front flat hem" and "forearm" movements regardless of your left and right feet. ① Front flat: that is, front flat strike; ② Hum. Action sequence: strike twice before stepping on the left foot ①-strike twice before stepping on the right foot ①-strike twice under the lower arm ②-strike twice under the lower arm ② when stepping on the right foot. Pay attention to the horizontal stroke, and your hands must touch each other.
3. Insert the waist and bend up: take a "front flat" action. ① Inserting waist: put your hands on your waist with the tiger's mouth facing up; (2) Lateral bending: turn your arms sideways and lift them up, lift your upper arms to shoulder level, bend your elbows and forearms, and put your wrists, virtual palms and fingertips on your shoulders; (3) Lift: Hands straight up, fingertips pointing to the sky, arms parallel, perpendicular to the ground, palms facing each other. Each of these three movements has to take two steps: two hips when taking the left foot and two hips when taking the right foot.
4. Side bending swing: Take a "side bending" action and make a fist with both hands. ① When walking with your left foot, your right arm swings from the side of your body to the front of your body, up and up to the right. In the process of swinging, it changes from straight arm to elbow and stops in front of the right side of the body. The upper arm is flush with the shoulder, 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 left arm swings to the lower left in an arc shape, changing from elbow to straight arm in the swing process, stopping at the left side of the body, the arm is flush with the shoulder, and the fist center is forward. Send your hips forward 1 time when doing the above actions, and then send your hips forward 1 time after keeping the pause posture of the above actions. ② When stepping on the right foot, the action is the same as ①, and the left and right are interchanged in opposite directions.
Swing on horseback: (this is a group of actions that imitate the rider's reins and gallop on the vast grassland. Imagine yourself holding the reins and riding a fine horse, galloping on the grassland like the wind. It is not difficult to make this set of movements correctly. ) make a fist with both hands, or pinch five fingers into a hook shape, similar to holding the reins with both hands, and the heart of the fist is down. ① Left hand longitudinal rein: when the left foot steps on the ground, the upper body is upright, the left arm is straight forward and shoulder level, the right arm is slightly bent forward and shoulder level, the elbow turns right, the right fist is in front of you, and the fist faces the left fist. (2) adduction: both arms are deeply bent at the same time, the elbow is about half an arm long before the chest, the elbow points obliquely down to the sides of the body, and the fist stops on the chest. The left fist is slightly ahead of the right fist, the fist is shoulder-high, the left fist is forward, the right fist is forward to the left, and the hip is forward 1 time. ③ Right hand longitudinal rein: When the right foot steps on the ground, it is the same as ①, and it is interchanged left and right. (4) Hold the reins, which is the same as (2), and it is interchangeable left and right. Note that the longitudinal rein and the rein are two parts of a continuous movement, accounting for * * * 1 beat. Do the whole set of movements once * * *, accounting for 4 beats, and each line further accounts for 2 beats. Each group does longitudinal rein and pulling rein twice, and at the same time cooperates with hip delivery twice. The sequence of action is: when stepping out of the left foot, left longitudinal rein ①+rein ②, left longitudinal rein ①+rein ②; When stepping on the right foot, the right hand longitudinal rein ③+rein ④, and the right hand longitudinal rein ③+rein ④. Note that your arm should be straight forward, not to your side (otherwise, the horse will turn sharply and people will get off the horse. You have never ridden a horse yourself, but you should have seen others ride a horse. When pulling the reins, bend your elbows and retract your arms. Don't be stiff, and don't just symbolically tilt your wrists.
6. Slow Swing: The body shape of "slow swing" is similar to that of "bending arms and swinging hips" in the fifth set, but their movements are completely different: the former is to send hips forward, and the latter is to swing hips left and right. Make a fist with both hands, bend elbows at both sides of the arm, the upper arm forms an angle of about 20 degrees with the body, and the forearm faces straight ahead. Elbows bend slightly more than right angles, so that the height of fists is lower than elbows, the distance between fists is greater than shoulders, and fists face forward. ① When the left foot steps on the ground, the center of the left fist is downward and the center of the right fist is upward. With the hip moving forward, the two arms take the elbow as the axis, and the forearm drives the fist to swing to the back of the body, that is, the left fist swings to the lower back of the body and the right fist swings to the upper back of the body. (In the fifth set of bent arm hip pendulum, Mr. Yu has changed the swing arm operation to swing his arms slightly horizontally to both sides. ) This action is called 1 time "left slow swing". After the swing, you will return to your original position, and then make a second slow left swing. ② When the right foot steps on the ground, the left forearm is everted and the center of the left fist is upward; The right forearm turns inward and becomes a right fist with the heart down. Do two right slow swings.
Section 4. Limb movement
Supporting song: Sorry, lyrics: Fossil, composer: Old Cat, singing: Lin Wang, rap singing: Old Cat.
1. Hanging arms and kicking: The arms naturally hang vertically, with fists clenched in both hands and fists inward. Swing your arms straight to one side of your body until the angle is about 30 degrees with your body, then swing back and hit the outside of your thigh with your fist. Take one more step in each row and kick once with your arms down.
2. Straight swing: ① Lift the arm from the side of the body, and quickly straighten the arm when approaching the shoulder height. Insert the palms of both hands in the direction of the side, palms down, and the arms are flush with the shoulders. (2) Keep the upper arm in a flat state, bend the elbow, the forearm drives the fist to swing to the head in an arc, the palm becomes a fist, the forearm bends back to the limit position, and the fist center inclines upward. (3) keep your arms straight on the side, fists into palms, palms straight on the side, palms down, arms flush with shoulders. (4) Put your arms down in a natural drooping posture with your palms inward. Each group of movements has 4 beats, and the sequence of movements is: lateral straight-curved arm-lateral straight-hem.
3. Straight arm twist: Lift the two arms upward, with the straight arms perpendicular to the ground and palms facing each other, and twist the upper limbs, with the shoulders slightly rotated back and forth. (1) when the left foot leaves, the straight arms of the two arms turn counterclockwise and the hands turn left. ② When the right foot is stepped out, the straight arms of the two arms rotate clockwise and the palms turn right.
4. Body Side Swing: Just like the fourth movement "Side Swing" of the "Fifth Shoulder and Hip Movement" in the "Fourth Set".
5. Four-step movements: similar to the movements in the "seventh section, lower limb movements" in the "fifth set". Bend your arms around your waist, hold empty fists in both hands, face each other with your eyes up; Starting from the left foot, there are 8 steps in a cycle, 4 steps in the left and right feet, and each step accounts for 1 beat; Small running posture. ① Left foot leaves, right arm swings forward and left arm swings backward; ② Right foot, left arm in front and right arm in back; (3) Stretch out your left foot and swing your arm; (4) Out of the right foot, push the straight leg of the right leg forward, and follow the ground. At the same time, the elbow of the right arm is raised to shoulder level, the forearm crosses the chest and is at right angles to the upper arm, the fist faces left, the center of the fist faces down, and the left arm keeps swinging backwards; ⑤ Put your right foot on the ground, swing your left arm forward and swing your right arm backward; 6. Leave your left foot and swing your arm; ⑦ Stretch out your right foot and swing your arm; End up with your left foot, push your left leg straight forward, and follow the ground. At the same time, the left arm is raised, the elbow is shoulder height, the forearm is across the chest, at right angles to the upper arm, the fist is facing right, the center of the fist is downward, and the right arm is kept in a backward posture; Pet-name ruby left foot on the ground, swinging arm, become (1).
6. Four-step clapping: Similar to the previous group of actions, the same parts will not be described repeatedly. After the previous action, ① leave your left foot; 2 out of the right foot; 3 out of the left foot; (4) When the right foot is out, the center of gravity moves to the left leg, and the right leg is adducted. The right foot is kicked to the lower left, and the toes are stretched and suspended. At the same time, the fists turn to the palm, the left palm slightly turns outward to meet the right palm, the right palm swings upward and swings left and right in front of the body to slap the left palm, and the palm turns to the fist after slapping; ⑤ Right foot on the ground; 6 out of the left foot; 7. Stretch out your right foot; Ending with the left foot, the action is the same as ④, and the left and right are interchanged in opposite directions; Pet-name ruby left foot, become ①.