Marking time

The eighth set of broadcast gymnastics (4 beats ×8) preparatory posture: handstand. The left foot began to droop. Requirements and precautions: the feet are about 100 cm off the ground, the body is upright, and the legs naturally swing back and forth.

Section 1 stretching exercise

(4 beats ×8) Preparatory posture: handstand. 1 Behind your arms (hands facing each other). Take 2-3 steps forward with your left foot, move your center of gravity forward, and point your right foot; When you step forward with your left foot, bow your head slightly, palms of your arms are down, and you can lift it left and right (palms facing each other), and look up at the front and above. Return your arms from the front to the upright position. 5-8 is the same as 1-4, but with the right foot. Requirements and precautions: the movements of the second and third beats should be consistent.

Section 2 Chest Expansion Exercise

(4 beats ×8) Preparatory posture: handstand. 1 Make a fist with both hands (fist center up), and the arms will vibrate after bending horizontally from front to chest. Bend your arms forward (fist centers are opposite), lift them to the side, and then vibrate. High-five your arms forward, 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 bent and flat on the chest (the heart of the fist is backward), the right arm is lifted sideways (the heart of the fist is forward) and then vibrates, and the head turns right and looks right. 4 Back to the handstand. 5-8 is the same as 1-4, but in the opposite direction. Requirements and precautions: 1 dynamic and elastic. On the 3rd and 7th lunges, the upper body should be upright, the knees and toes should point to the front, and the knees and toes should be aligned.

The third quarter kicking exercises

(4 beats ×8) Preparatory posture: handstand. 1 Take three steps forward with your left foot (the center of gravity moves to the point of the left foot and the heel of your right foot), and at the same time lift your arms from front to bottom (palms backward). Kick your right leg forward (about 1800 degrees) and swing your arms back and forth (palm forward). 3 Return to 1 beat posture. 4. The arms are inverted from the front. 5-8 is the same as 1-4, but with the right foot. Requirements and precautions: when kicking, your legs are bent and your upper body is kept swinging.

Section 4 lateral movement of the body

(8 beats ×4) Ready posture: handstand. 1 Left foot three steps to the left (shoulder width), left arm raised left and right (palm outward), right hand rested on her hips (jaw downward). 2 Lift the left arm down and bend the upper body to the right five times at the same time, and immediately return to the posture of 1 beat. 3 Lift the left arm and bend the right arm at the same time (fingers apart, palms outward), hand down the leg to the inside of the knee, and bend the upper body to the right five times. 4. The left arm is simplified to handstand. 5-8 is the same as 1-4, but in the opposite direction. Requirements and precautions: 1 When bending sideways, keep your legs straight and your upper body lean forward or backward. 2 lateral flexion should not be elastic.

Section 5 Body Rotation Movement

(4 beats ×8) Preparatory posture: handstand. 1 Take a step to the left with your left foot (slightly wider than your shoulders) and lift your arms sideways (palms forward). Turn the upper body to the left 180 degrees, at the same time bend the left arm behind the body, put the back of your hand on your waist, bend the right arm flat on your chest, and touch your left shoulder with your fingers (palm up). 3 Bend your arms, bend your left arm in front of your chest, and lift your right arm sideways (palm up). At the same time, turn your upper body right 90 degrees and look at your right foot. 4 Back to the handstand. 5-8 is the same as 1-4, but in the opposite direction. Requirements and precautions: the feet will move when the body rotates.

Section 6 Full-body Exercise

(4 beats ×8) Preparatory posture: handstand. 1 Move your left foot forward into a standing position, and at the same time, lift your arms from both sides in the front direction (the back of your hand is opposite to the side), look up and look forward and down. Retract your left foot and stand upside down at the same time, with your fingers touching the ground in front of your feet (palms backward). 3 Half squat, don't put your arms around your knees (elbows apart, fingers opposite), look ahead and above. 5-8 is the same as 1-4, but with the right foot. Requirements and precautions: 1 When sprinting, the hind legs are bent, the soles of the feet are on the ground, and the heels are slightly turned outwards. Bend your legs when you lean forward. Knees together when squatting, heels off the ground.

Section 7 Jumping Movement

(8 beats ×4) Ready posture: handstand. 1 Jump up, break up left and right, land on the ground, put your arms flat on your chest, and make a fist with both hands (fist heart down). Jump up and go back to the handstand. 3 jump up, break up left and right and land, and at the same time high-five your arms from the side to your head. 4 jump up and go back to the handstand. 5-8 is the same as 1-4, the last beat of the fourth eight beats, with arms crossed forward and fists clenched (palms backward). Requirements and precautions: When high-fiving 1, bend your arms as much as possible. The jumping action must not be elastic.

Section 8 Dressing Movement

(8 beats ×2) Preparatory posture: handstand, arms apart in front, fists clenched with both hands (fist heart forward). 1 When the left leg is raised and bent, the calf naturally droops (the foot is about 100 cm from the ground), and the arms swing sideways (the fist center is forward). 2 Return to the ready posture. The action is the same as 1, but the right leg is changed. The action of 4 is the same as that of 2, but when the arms are crossed in front, the hand changes from fist to palm and the head is up. Turn your hands over, lift your arms left and right at the same time (palms facing each other), and raise your head slightly, hold your chest out and exhale. 6 both arms fall to the front of the body through the side (palm backward), and at the same time bow their heads slightly and exhale. 7 and 1. 8. Return your arms to the prone position through the side. The last eight beats are the same as the first eight beats, and the last beat is inverted. Requirements and precautions: 1 When the arms are separated in front, the arms naturally straighten. 2 On 1 and 5 beats, both hands naturally turn over and swing to the rear. Pay attention to keep breathing tightly during the action.