***9 sections, which are (1) upright (2) stretching (3) chest expansion (4) kicking (5) side movement (6) body rotation (7) ) Abdominal and dorsal movements (8) Jumping movements (9) Arrangement movements
1. Upright:
The first eight beats 1-2 take one step to the side with the left foot and raise the left arm to the side at the same time 1. Bend the right arm flat in front of the chest (palm facing down). 3. Turn the head 90° to the left. 4. Restore the head 5-8. Retract the left foot. At the same time, wrap the arms upward to the right to the side of the body, becoming upright (the body remains upright, with the fingertips of both hands Take the farthest route, 6 to shift the center of gravity, 7 to retract the feet, 8 to reach the position)
The third eight beat is the same as the first eight beat, but in the opposite direction, and the fourth eight beat is the same as the second eight beat. , but in the opposite direction
2. Stretching exercise (8 beats × 8) Preparatory posture: upright?
The first eight beats 1-2 extend the left foot sideways (toes point to the ground, parallel to the toes of the right foot), while bending the right leg at the knee, and raising the left arm upward from the side (palm facing inward) 3-4 Return to an upright position 5. Extend the right foot sideways (toes point to the ground, parallel to the toes of the left foot), while bending the left foot at the knee , raise your right arm upward from the side (palm facing inward) 6 Return to an upright position 7 Extend your left leg to the side (toes point to the ground, parallel to the toes of your right foot), at the same time bend your right leg at the knee, and raise your left arm to the side (looking at your left hand, palm facing down) 8 Return to upright
The second eight beats 1-2 take a step to the side with your left foot, and at the same time bend both arms flat in front of the chest (palms facing down) 3-4 raise both arms sideways and raise your head slightly
5-8 Retract the left foot, cross the arms in front of the body and circle outwards, (the arms circle along the sides and in front), forming an upright position (7 feet retracted)
The third and fourth eight-beats are the same as the first and second eight-beats, but in opposite directions
The fifth to eighth eight-beats are the same as the first to fourth eight-beats
3. Chest expansion exercise (8 beats × 8) Preparatory posture: upright?
For the first eight beats 1-2, extend the left foot sideways (point the inside of the toe on the ground) and bend the right leg at the same time, with both arms (Forward pose) Forward raise (overlapping hands, left hand on top, palm down) 3-4 Return to upright 5. Extend right leg to the side (point the inside of the toe), while bending the left leg at the knee and raising both arms to the side.
6 Retract your right leg and stand upright, while raising both arms forward (overlap your hands, left hand on top, palms down) 7 Bend both legs, and at the same time bend both arms flat on the chest and then vibrate (make fists, fists facing downwards) 8 Straighten both legs , raise both arms forward at the same time (make fists with both hands and move slightly closer)
In the second eight beats 1-4, bend and extend the legs twice, while raising the left arm up, and raise the right arm down and then vibrate twice to form a forward raise. (Make a fist and bring your hands slightly closer together) (Lift your left arm at a 45° angle in front of you and your right arm at a 45° angle in front of you, forming a "K" shape) 5 Lift your left knee (thigh parallel to the ground, left foot attached to the inside of your right knee), right Bend your legs, raise your left arm to the side, and bend your right arm flat in front of your chest (fist pointing downwards), turn your head 90° to the left 6 Straighten your legs, raise your arms in front of you (make a fist, and bring your hands slightly closer) 7-8 Restore Stand upright
The third and fourth eight beats are the same as the first and second eight beats, but in the opposite direction (when the hands overlap, the right hand is on top)
The fifth to eighth beats The eight beats are the same as the first to fourth eight beats
4. Kicking (8 beats × 8) Preparatory posture: upright
The first eight beats 1-2 Step your left leg forward into a lunge, and at the same time raise both arms forward and upward (fist centers facing each other) 3. Lift your right knee (thigh parallel to the ground, calf perpendicular to the ground), extend your left leg at the same time, and bend both arms in front of the chest (make a fist) 4 Stretch the right leg back and raise both arms upward at the same time (the fists are facing each other) 5-6 Kick the right leg forward to above 90° (straighten the legs), and lift both arms downward from the side at the same time 7 Stretch the right leg behind and lift both arms at the same time Side raise (fist heart down) 8 Return to upright?
For the second eight beats 1-2, turn your left foot to the side into a half squat, and at the same time cross your arms in front of the body (left hand in front) to the hand Hold the knee (the tiger’s mouth is facing inward, hold it on the knee) 3-4 Return to an upright position 5 Step with the left foot forward to the right, while crossing the arms in front of the chest (the heart of the fist is backward) 6 Kick the right leg sideways to above 90° (leg is stretched (straight), and at the same time, both arms are lowered to the side (fist center downward) 7. Extend the right leg backward, and at the same time, the sides of the arms 8 return to upright
The third and fourth eight beats are the same as the first and second. Each eight-beat movement, but in the opposite direction
The fifth to eighth eight-beat movements are the same as the first to fourth eight-beat movements
5. Body side movement (8 beats × 8 ) Preparatory posture: upright?
The first eight beats 1-2 take a step forward with the left foot, and at the same time raise both arms from the front to the top (palms facing each other) 3-4 take a step to the side with the right foot to open, At the same time, raise both arms sideways (palms facing down) (take a shortcut with your right foot to open up) 5-6 Lift your left knee (thigh parallel to the ground, left foot attached to the inside of your right knee), and at the same time swing your left arm downwards, right arm Swing to the upper position (palms facing inward) 7-8 with legs open, upper body on the right side, right hand on waist, raised left arm (looking ahead) (raise sideways, left arm close to ear)
In the second eight beats 1-4, bend the upper body to the left side (both arms are raised horizontally). At the same time, the left hand touches the outside of the knee, and the right arm is raised sideways (palm outward, look up at the right hand) (3 is in place, 4 is maintained ) 5-6 upright, arms raised sideways 7-8 retract left foot, return to upright
The third and fourth eight beats are the same as the first and second eight beats, but in the opposite direction
The fifth to eighth eight beats are the same as the first to fourth eight beats
6. Body rotation movement (8 beats × 8) Preparatory posture: upright
The first eight beats 1-2 bend and extend both legs once, and put both hands on the waist at the same time. 3-4 Take a step to the side with the left foot, and at the same time hold the hands together and raise them forward (stretch both hands forward to high-five). 5-6 Turn the upper body 90° to the left, and at the same time Bend the left arm flat in front of the chest, and raise the right arm forward (looking at the right hand) (palm down) 7-8 Turn the upper body 180° to the right (looking at the right hand)
The second eight beats 1-2 upper body Turn left 180°, and at the same time move both arms forward (the left and right arms are at right angles) to the side of the left arm, and bend the right arm flat in front of the chest (looking at the left hand), turning the upper body once in 3-4 times (the amplitude is controlled within 45°, looking at the left hand) 5-6 The upper body is facing forward, and at the same time, the right arm is lowered, and the two arms are crossed once above the head (slightly raising the head) (there is no need to pay attention to the front and back of the left hand) 7-8 Retract the left foot and return to the upright position
The third and fourth eight-beats are the same as the first and second eight-beats, but in opposite directions
The fifth to eighth eight-beats are the same as the first to fourth eight-beats
7. Abdominal and dorsal movements (8 beats × 4) Preparatory posture: upright
The first eight beats 1-2 swing the arms sideways to upward, holding both hands
3-4 Take a step to the side with your left foot (toes point directly in front, turn sideways, facing the left front), at the same time hold the back of your head with your left hand, raise your right arm in front (palm facing down) 5-6 Restore your upper body, and at the same time Put your hands on your waist 7-8 and bend your upper body forward, with the fingertips of your left hand touching the front of your right toe (palms facing in and out)
The second eight beats 1-21-2 Bend your upper body forward (turn to the left) Body) At the same time, the fingertips of the right hand are in front of the toes of the left toes (palms facing outwards), and the left arm is raised (palms facing outwards) 3-4. Bend the body forward and vibrate once, and at the same time, the fingertips of both hands touch the ground (palms facing backwards) 5-6 Left foot Retract and squat down at the same time, holding the upper part of the knees with both hands (the tips of the ten fingers are facing each other, looking down and forward) 7-8 return to the upright position
The third and fourth eight-beats are the same as the first and second eight-beats. But in the opposite direction
The fifth to eighth eight beats are the same as the first to fourth eight beats
8. Jumping movement (8 beats × 8) Preparatory posture: upright
The first eight beats 1. Jump to the left lunge at 45° to the left front, bend both arms flat in front of the chest (make a fist, the heart of the fist is downward) 2. Jump to stand side by side, return the two arms (fists become palms) 3. Bow to the left Step jump, while swinging both arms sideways to the head and high-fiving 4. Turn right 45° to jump, return to upright 5-6, and do two small jumps with the legs. At the same time, bend both arms flat in front of the chest (with fists and heart down) for 7 jumps. Stand upright (legs bent), and at the same time raise both arms to the sides (palms facing inward) (cross the arms in front of the body and raise them to the sides) 8 Return to upright
Second eight beats 1 Right Kick and jump with the back foot, while bending the elbows in front of the chest with both arms (with the heart of the fist facing backward) 2 Kick with the left foot and jump with the two arms downward at the same time (with the heart of the fist facing inward) 3 Kick with the right foot and jump with the side of both arms at the same time Lift (fist heart down) 4 Jump to stand side by side, at the same time place both arms at the side of the body (fists become palms) 5-6 Jump to open position (half squat), at the same time cross the arms in front of the body and wrap them outward to raise to the side ( Fist center down) 7-8 Return to upright
The third and fourth eight-beats are the same as the first and second eight-beats, but in the opposite direction
The fifth to eighth beats The movements of each eight-beat are the same as those of the first to fourth eight-beat (jumping movements should be done to the point, and pay attention to retracting in time)
9. Organizing exercise (8 beats × 8) Preparatory posture: upright
In the first eight beats 1-4, the left foot starts to step. At the same time, the arms are raised up from the side (palms outward) for 5-8 steps. At the same time, when the arms are raised down from the side, the elbows are bent and the forearms are circled inward. to the side of the body, return to upright (5 drop, 6 circle, 7 arm abduction, 8 retraction)
The second eight beats 1-2 take a step forward with the left foot, and connect the right foot with the left foot Point the ground on the inside, while swinging both arms to the front (palms facing down) 3-4 Take a step back with the right foot, point the left foot on the inside of the right foot, and at the same time swing the arms down to the side (palms facing down) 5-8 Start stepping with your right foot, and lower your arms at the same time, returning to an upright position
The third and fourth eight-beats are the same as the first and second eight-beats, but in the opposite direction
The fifth Eight beats 1-2 Raise your arms to the side (palms facing down) 3-4 Take a step to the side with your right foot, turn your body 45° to the left at the same time, raise your arms forward to high-five 5-6 Bend your body forward, and cross your hands (fingers) at the same time Hold the meridian from the knee to the front of the ankle 7-8, raise the upper body, and raise both arms at the same time (hold the two fingers together, palms upward)
The sixth and eighth beats 1-4 raise the left arm, right Raise the arm from the front to the bottom (lower the head slightly, palm back) (chin to the opponent) 5-8 Retract the left foot, pass the left arm by the side of the body (palm upward), return to the upright position
Seventh and Eight Eight beats are the same as the fifth and sixth eight beats, but in the opposite direction.
Reference materials
Dancing Youth-Baidu Encyclopedia