The basic content of physical training: a series of basic exercises such as basic standing posture, pace, hand position, foot position, combination of walking and dancing, and putting the pole on the mat. Teachers should play appropriate music for different exercises, so as to provide students with a relaxed, happy and easy-to-put environment and let them enjoy the practice process freely and passionately. Good groups and dances are arranged in groups, and students watch and exchange comments together. The atmosphere is pleasant and warm, and it also exercises students' creativity. In addition, we should strengthen after-school exercises. Because physical training is a long-term systematic training process, it is not enough to rely only on the training time in class every week. Teachers should arrange extracurricular exercises and guide students to form the habit of conscious exercise.

1, stand

Standing posture is the most basic posture, which must be arranged at the beginning of teaching. The basic posture of standing requires natural and clear expression, closed forehead, closed mouth, chest, lower abdomen and straight waist and neck. Hips are slightly prominent, arms are naturally drooping, and hands are slightly round. The index finger and metacarpophalangeal joint are nearly straight, and the middle finger is at the seam of trousers, but not touching; Legs together, heels together, the angle between the feet is 45 degrees, but if the knees are not together, it can be increased to 6 degrees. The center of gravity of the body passes through the position of the front end of the arch between the feet. From the side, if you stand against the wall, don't touch the heel, soleus, gastrocnemius (calf) and buttocks except the wall. Correct standing posture can prevent hunchback and chest flexion.

2, footwork

Step exercises include all kinds of simple walking, running, running and jumping. The dance steps mainly introduce walking and waltz, so that students can learn the correct dance steps and beautiful waltz. ?

3. Basic posture of hands and arms

Hand shape

(1) ballet finger. It is a smooth arc from the wrist to the fingertip, the last three fingers are slightly close together, the index finger and the middle finger are staggered together, and the thumb is parallel to the index finger and on the same plane.

(2) the palm. That is, the palm of your hand, the posture in which the five fingers come together to straighten your hand in unarmed movement.

(3) boxing. It is a natural posture in which the thumb touches the index finger and the middle finger in a ring, and the other fingers bend gently. It is also called semi-clenched fist.

(4) five fingers open. Stretch your five fingers hard, and when you lift your arms on a surface, buckle them inside your wrist.

Basic posture of arm

(1) The arm consists of seven basic parts, 1 ~ 7 (omitted).

(2) Common arm positions include lateral horizontal lifting, front horizontal lifting, upward lifting, oblique upward lifting and oblique backward lifting.

4. Wave

The so-called wave is the sequential flexion and extension of each joint of the body, showing flexible and continuous peaks and connections. Fluctuation, its motion characteristics have a clear starting point and gradually spread to the end point. Through repeated practice, we can develop the flexibility of each joint, the flexibility of muscle ligaments and the coordination of the body. Fluctuations mainly include finger wave, arm wave, chest wave, hip wave, trunk wave, front and back whole body wave, side wave and wave combination.

5. Head

On the basis of flexion, extension and winding, head posture exercises can be combined with arm exercises to avoid boredom caused by repeated head movements.

6. Chest

Chest posture exercise is the most important, and the action design should have a clear purpose, and it can be practiced with bare hands or instruments.

Exercise 1: Expand your chest with bare hands or dumbbells, emphasizing that you should hold your chest and abdomen as much as possible when expanding your chest with your arms, and relax your chest when restoring.

Exercise 2: Push-ups. Do exercises with different difficulties according to the situation of the practitioners. Girls can do kneeling push-ups and boys can do push-ups. It is required to hold your chest and abdomen when you fall, and the elbow flexion range is determined according to the arm strength.

7, waist and abdomen

Exercise 1: Sit on the ground, put your hands back, alternate your legs, and straighten your feet and instep.

Exercise 2: Lift your legs on your back, lie on your back on the mat, lift your legs for 45 degrees, and then restore them, requiring slow lifting.

Exercise 3: Practice in pairs. One person is prone, the back of his hand is on his waist, and his upper body is lifted. The other person sits on the heel of his prone classmate.

8. Legs

Leg posture is an important part of line beauty. When the lower limbs are close together, the inner sides of thighs, knees and calves should be close together. In fact, many students can't meet this requirement, so we should take some targeted exercises.

Exercise 1: Correct X-leg or 0-leg, and walk in a straight line with a white belt with the width of 10crn. The main points are the same as those in the previous 2, 2. 1 walk.

Exercise 2: leg press (front and back), waste leg, move leg.

Exercise 3: Top half of mat, vertical and horizontal points.

Exercise 4: Kick when marching.

All the above exercises can be accompanied by music to improve students' interest in learning through music.