This set of "Additional 4 Sections" can be used as a supplement to the fourth and fifth sets of "Jiamusi Happy Dance Steps Exercise", and can be done after the fourth or fifth set, or can be done independently. As of the end of October 2012, there was no standardized video on the Internet of the additional four exercises. It is believed to have been created after the fourth set and before the fifth set. In this article, the name of the action to the words of the author of the second half of 2012 to learn and practice the content of the standard, four sections of the name of the movement is the words of the author of the addition, the action decomposition and the essentials of reference to the inheritance of the teacher's demonstration of the Jiamusi Happy Dance Steps aerobics gymnastics original drill - marching aerobics happy teaching video (Tudou under the length of the video for the 70 minutes and 24 banknotes) The name of the video is "Zombie Dance Happy Teaching" ) in the clip, but "before the curve twisting, straight curve swing, slow swing swing, hanging arms and legs, four steps movement, four steps clap" and other groups of action did not find the relevant video. The author of this entry describes all the movements in detail, but has simplified the descriptions due to the 20,000 word limit of the entry. Due to the limitations of the resources available to the author of the entry, readers and practitioners are invited to criticize and correct any errors or omissions in the understanding and description of the exercise. You can contact QIYE2088AT126 dot COM to exchange. All movements start on the left foot. In the process of doing gymnastics, it is always required to do head straight, neck straight, chest, abdomen. Because of the full set of fitness gymnastics with a strong sense of rhythm of the song, gymnastics should be fast into the state, the action should be simple and clear, the posture should be beautiful and stretching.
Section 1. Body turn movement
Supporting song: "Tanggula", lyrics and music: Xue Xiyu, sung by Wang Lin, finished the horse Sanzhi.
Movement point: the main content of each group of movements in this section is twisting movement, turning the body 45 degrees parallel to the waist to drive the upper body to turn. Because of the fast tempo of the music, pay attention to the pace of the follow-through, do not drag the action. Sequence of movements: turn left when you step on the left foot, turn right when you step on the right foot, each occupying 1 beat.
1. Twisting with the waist: pinch the waist with both hands, with the tiger's mouth upward.
2. Twisted arms: do the "arms forward bend and lift" posture: arms in front of the body bent elbow, upper arm parallel to the front and shoulder level, forearms parallel to the upper arm vertical, hand holding an empty fist, fist high above the head, the heart of the fist. When twisting the upper body, the fists follow the same direction of rotation, that is: when turning the body to the left, the fists rotate in the counterclockwise direction; when turning the body to the right, the fists rotate in the clockwise direction. Note that the two upper arms are parallel to the ground, do not drop the elbows; the two forearms are perpendicular to the ground, do not be skewed; the distance between the two elbows and the two fists are the same width as the shoulders; do not contain the chest, but lock the shoulders and the arms, so that they can rotate with the upper body.
3. Front curved twisting: the previous action, the upper arm to keep parallel to the front and shoulder level, the upper arm bent elbow back to bend, the fist into a virtual palm (hollow palm), buckle wrist, fingertips on the shoulder socket. Note that, when the body turn movement, the two upper arms should always be kept in the two shoulder height of the plane parallel to the ground; double elbow do not stir up and down or left and right picking.
4. Spreading and twisting: following the previous movement, the elbows of both arms are spread out, the fingers of both hands are crossed behind the head, palms forward, shoulders are open, the chest is spread out, so that the two forearms are in a straight line, and the body is in the right place.
5. Turning up the hands: following the previous action, keep your hands crossed, turn your wrists upward, palms upward, arms straight against your ears, arms perpendicular to the ground. Upper body to the waist as an axis driven shoulders, arms to the left and right sides of the rotation. Note that the arms are straight; the shoulders are fully spread back, and the hands are directly above the head.
Section 2. Body Side Exercise
Supporting Song: "Crazy Love Love Love", Lyrics: Tan Dong Xiao, Arrangement: Tian Chao, Rap Lyrics: Wang Yihua, Vocals: Office Table Duo, Murong Xiao Xiao, Rap Singing: Hou Yi.
1. Forward stretching and swinging the wrist: arms straight arms parallel to the front lift, in front of the flat state, the five fingers of the palm of the hand naturally separated, palm down, arms up and down swinging the wrist. ①Step left foot, lift the right wrist, the right palm into a natural downward state; downward pressure on the left wrist, the left palm into a flat palm or half-push palm posture. When you step on the right foot, lift the left wrist and turn the left palm into a natural drooping state; press down on the right wrist and turn the right palm into a flat palm or half-push palm stance. Note that the arms should not swing up and down more than the amplitude of two standing palms; keep the distance between the palms and the shoulders the same width, not reliable together.
2. Lateral Movement: Define the initial posture: right arm is raised diagonally on the side of the body, straight arm and the center line of the body into a 45-degree angle, palm to the left; left arm is bent on the side of the body, the left hand is crossed over the waist, and the mouth of the tiger is upward. Lock your shoulders and arms in the initial position. When you step on the left foot, bend the upper body to the left side with the waist as the axis, and at the same time, tilt the shoulders to the left side, drive the right arm to swing upward and to the left in an arc, and swing the right palm to the position directly above the body. ②Restore to the initial position when you step on the right foot. Note that the lateral flexion of the legs straight, the upper body should not lean forward or back; upper limbs should always be kept in the same side plane with the body, do not swing the arm forward; lateral flexion should be flexible; must be the upper body lateral flexion led to the arm swing, can not only swing the arm to the left or dance palm and waist body stiff and motionless.
3. Change left hand: still do "body side movement", the direction is opposite to the previous action. The use of 2 beats of time to change posture. Initial posture: left arm on the side of the body diagonally upward, straight arm and the body center line into a 45-degree angle, palm to the right; right arm bent on the side of the body, the right hand crosses the waist, the tiger's mouth upward. Lock shoulders and arms. When you step on the left foot, return to the initial position. When you step on the right foot, bend the upper body to the right side once with the waist as the axis.
4. Crossed Wrists: The movement tends to be "crossed wrists". The arms are held flat in front, straight arms parallel to each other, the five fingers of the palms are naturally separated, the palms are opposite each other, the upper body is centered, and the eyes are flat. Sequence of action: ① arms to the shoulder axis, the right arm in the upper, left arm in the lower, with the rhythm of the music in the direction of the arm 2 times, and the wrist to drive the palm of the hand to the direction of the palm of the shake 2 times; ② exchange of arms up and down the position of the left arm in the upper, the right arm in the lower, in the direction of the arm, shake the wrist 2 times. Note that the vibration of the arm and shake the wrist to form two wrists and forearms in front of the cross-shear state, the arms do not exceed the elbow joint.
5. Side swing: bend the elbows of both arms at the side of the body, make a half fist with both hands, make an angle of about 20 degrees between the upper arm and the body, and face the forearm to the front. ① step left foot, the upper body slightly bent to the left side, the left shoulder is lower than the right shoulder, at the same time the left arm to the elbow as an axis, the left fist from the waist forward, the left fist face up, in the left side of the body counterclockwise direction of half a circle, the left fist face down; at the same time, the right arm to the elbow as an axis, the right fist from the right side of the body diagonally extended state backward, according to the clockwise direction of the half a circle back to the side of the waist, the center of the fist to the back. ②When taking the right step, the upper body is slightly bent to the right side, the right shoulder is lower than the left shoulder, at the same time, the right arm takes the elbow as the axis, the right fist is turned forward from the waist, the right fist is upturned, and the right fist makes a half circle in the clockwise direction on the right side of the body, and the face of the right fist becomes downward; at the same time, the left arm takes the elbow as the axis, and the left fist turns backward diagonally from the left side of the body, and it makes a half circle in the anticlockwise direction back to the side of the waist, and the heart of the fist is toward the back. Every two steps take up two beats, and the left and right feet each take up one beat, and the left and right fists each draw a circle outward: the left fist turns counterclockwise, while the right fist turns clockwise. Note that the plane of the circle is not parallel to the ground, but high in the front and low in the back or high and low in the outside; when you do the action, stretch your arms as much as possible, shake your bladders, but don't twist your waist and throw your hips.
6. Turn over the hand side swing: cross the fingers of both hands to turn over the hand forward, palm forward, arms straight and shoulder level, the upper body in the center. The waist as the axis to the sides of the swing. Note that the arms should be straight; do not swing your arms from side to side.
7. Back Straight Swing: Refer to "Section 3, Body Side Exercise" in the "Fourth Set" for the fourth set of movements, "Back Straight Swing". Walk "Penguin Step".
Section 3. Waist and Abdominal Exercise
Supplementary Song: "Confused Love", Lyrics: Guo Ling, Rap Lyrics: Indifference, Sung by Guo Ling, Rap Sung by Indifference.
In each group of movements in this section, send the hips forward 2 times for each further line, pay attention to the rhythm to be even.
1. Back hand swing: arms behind the body bent elbow at right angles, the two forearms folded or one up and one down back between the waist and back, palm back.
2. Front flat pendulum: similar to the "fifth set" in the "sixth section, waist and abdominal movement" of the fourth set of movements "flat strike pendulum", but here, regardless of the left and right feet But here, regardless of the left or right foot, you have to do the "front flat strike" and "downward arm swing" movements. (1) Front Flat Strike: i.e., front flat strike; (2) Downward Swing. Sequence of movements: two front flat strikes when stepping on the left foot (1) - two front flat strikes when stepping on the right foot (1) - two downward arm swings when stepping on the left foot (2) - two downward arm swings when stepping on the right foot (2). Pay attention to the flat strike action, both hands must touch the tiger's mouth.
3. Waist insertion and side curving upward lift: take over the previous "front flat" action. ① waist: both hands into the waist, tiger's mouth upward; ② side curve: the arms of the body side turn on the hand up, the upper arm raised to shoulder level, bent elbow so that the forearms back to the bend, wrist buckle, false palm, fingertips resting on the shoulder; ③ lifting: arms straight upward palm, fingertips pointing to the sky, both arms parallel, perpendicular to the ground, the heart of the palm relative. These three action forms, each walking two steps: send the hip forward 2 times when you step on the left foot, and then send the hip forward 2 times when you step on the right foot.
4. Side curved swing: follow the previous "side curved" action, hands virtual fists. When you step on the left foot, swing the right arm from the side of the body to the front of the body, upward, to the right side of the upper arc, swing from straight arm to bent elbow, stop in front of the right side of the body, the upper arm is flat with the shoulder, the forearm is lifted and the upper arm is at right angles to the head, the fist is high above the head, and the heart of the fist is to the left; the left arm is downward, to the left arc, swing from the elbow to the straight arm, stop in the body of the left side of the body, the arm is flat with the shoulder, and the heart of the fist is forward. Do the above action forward to send the hip 1 time, to maintain the pause posture of the above action and then forward to send the hip 1 time. ② step right foot, the same action as ①, left and right interchangeable, opposite direction.
5. Riding swing: (This is a group of imitation riders with reins to steer the horse galloped across the vast grasslands of the action. Imagine yourself hand-held reins, riding a horse, like the wind in the grasslands galloping image, it is not difficult to make this group of movements correctly.) Make a fist with both hands, or pinch your fingers together to form a hook hand, similar to holding the reins with both hands, with the center of the fist down. ①Left hand longitudinal reins: when taking the left foot, the upper body is upright, the left arm is straight forward and level with the shoulder, the right arm is slightly bent at the elbow, forward and level with the shoulder, the elbow is turned to the right, and the right fist is in front of the body, with the face of the fist pointing to the left fist. ② rein: both arms at the same time y bent elbow to the chest retracted about half an arm's length distance, elbow pointing to the sides of the body diagonally downward, both fists stopped in front of the chest, the left fist is slightly more than the right fist in front of the fist, the fist and shoulder height, the left fist facing forward, the right fist facing forward to the left, and at the same time, send the hips forward for a time. ③Right hand longitudinal rein: when stepping on the right foot, same as ①, interchange left and right. ④Leaving the reins, same as ②, interchange left and right. Note that the vertical rein and the rein are two parts of one continuous movement, ****occupying one beat. Do the whole set of movements once*** for 4 beats, and further for 2 beats for each line, and do the vertical rein and reining movements 2 times each, and at the same time cooperate with sending the hips 2 times. The sequence of movements is: when you step on the left foot, left hand longitudinal rein ① + rein ②, left hand longitudinal rein ① + rein ②; when you step on the right foot, right hand longitudinal rein ③ + rein ④, right hand longitudinal rein ③ + rein ④. Note that the arms should be stretched out to the front, not to the side of the body (, otherwise the horse turns a sharp corner, people will flash down from the horse, not personally rode a horse, but should have seen other people riding a horse); to do the reining action, the arms should be bent at the elbow and retracted, do not straighten up rigidly, and do not just symbolically cocked the wrist a little thing.
6. Slow Swinging: The body shape of Slow Swinging is similar to that of Hip Swinging in the Fifth Set, but the two movements are very different: the former is a forward hip swing, while the latter is a sideways hip swing. The former is to send the hips forward, while the latter is to swing the hips from side to side. Hands in fists, elbows bent at the side of the body, upper arms and body at an angle of about 20 degrees, forearms facing forward, bent elbows slightly greater than the right angle, so that the height of the fists is lower than the elbows, the distance between the two fists is greater than the width of the shoulders, the fists are facing forward. When you step on the left foot, the heart of the left fist goes down and the heart of the right fist goes up. With the movement of sending the hips forward, the two arms take the elbow as the axis, and the forearms drive the fists to swing to the side and back of the body, i.e., the left fist swings to the left side of the body at the bottom and back, and the right fist swings to the right side of the body at the top and back. (In the fifth set of Hip Swing, Mr. Yu has changed the operation of the swinging arms to swinging the arms slightly downward to the sides at near horizontal levels.) This action is called the first "left slow swing", after swinging back to the original position, and then do the second left slow swing. When you step on your right foot, turn your left forearm outward and turn your left fist upward; turn your right forearm inward and turn your right fist downward. Do the right slow swing 2 times.
Section 4. Physical Exercise
Supporting Song: "Can't afford to be hurt", Lyrics: Fossil, Composed by Old Cat, Sung by Wang Lin, Rap Sung by Old Cat.
1. Dropping arms and hitting legs: Both arms are naturally straight and hanging down, hands clenched into fists with the palms facing inward. Both arms straight arm to the side of the body to swing to about 30 degrees from the body after swinging back, double fist hammering the outside of the thigh. For each further step in the line, drop the arms and hit the legs once.
2. Straight curved swing: ① two arms from the side of the body, when close to shoulder height, quickly straighten the arm, the hands of the palm to the side of the body straight into the direction of the center of the palm down, the arm and shoulder level. ② Keep the upper arm flat, bend the elbow, the forearm drives the fist to the head arc swing, palm into fist, forearm back to the limit of the position, the center of the fist diagonally upward. ③ Straighten both arms to the side of the body, fist into palm, both palms straight to the side of the body, palm down, arms and shoulder level ④ Both arms straight arm down to the natural sagging position, palm inward. Each set of movements 4 beats, the sequence of movements: side straight - curved arm - side straight - pendulum.
3. Straight Arm Twisting: Raise both arms up, straight arm perpendicular to the ground, palms facing each other, and do the twisting action of the upper limbs, while the shoulders rotate forward and backward to a small extent. ① out of the left foot, the two arms straight arm counterclockwise rotation, the heart of both hands to the left. ② out of the right foot, two arms straight arm clockwise rotation, the heart of both hands to the right.
4. Side swing: as in the "fourth set" in the "fifth section, shoulder and hip movement" of the fourth group of movements "side bending swing".
5. Four-step movement: similar to the "fifth set" in the "seventh section, lower limb movement" in the groups of movements. Arms bent at the waist, hands holding empty fists, fists opposite each other, eyes upward; left foot start, 8 steps a cycle, left and right foot 4 steps, each step accounted for 1 beat; trotting posture. ① out of the left foot, swing the right arm forward, swing the left arm backward; ② out of the right foot, swing the left arm forward, swing the right arm backward; ③ out of the left foot, swing the arm; ④ out of the right foot, the right leg straight leg downward stirrups in front of the right leg, the heel of the foot on the ground, at the same time, the right arm bent elbow up to the shoulder level, the forearm across the chest, and the upper arm at a right angle, the fist facing the left, the fist is downward, while the left arm is also in the position of backward swing motionless; ⑤ the right foot on the ground, the front of the swinging left arm, swinging the right arm backward; ⑥ out of the left foot The left foot, the left arm is swung forward, the right arm is swung back; ⑧ out of the left foot, the left leg straight leg in front of the downward stirrup, the heel on the ground, at the same time, the left arm bent at the elbow and raised with the shoulder level, the forearm crosses the chest, and the upper arm at a right angle, the fist is facing the right, the heart of the fist is downward, while the right arm is still kept in the back swing position; ⑨ the left foot is on the ground, swinging the arm, and become ①.
6. Four-step hand clapping: similar to the previous set of movements, the same part of the description will not be repeated. Take the previous action, ① out of the left foot; ② out of the right foot; ③ out of the left foot; ④ out of the right foot, the center of gravity shifted to the left leg, in the right leg, the right foot to the left in front of the lower part of the kick, the toes of the foot taut in the air, at the same time both fists into palms, the left palm turned slightly outward to meet the right palm, the right palm upward and through the body in front of the left, downward swinging slap the left palm, clap the palm into a fist after the clap; ⑤ the right foot on the ground; ⑥ out of the left foot; ⑦ out of the right foot; ⑧ out of the left foot, the same action and ④, the left and right interchangeable, opposite direction; ⑨ left foot to the ground; ⑨ swing arm into ①, the same action as ④, the same action as ①. The left and right are interchanged and the directions are reversed; ⑨ the left foot steps on the ground and becomes ①.