The fifth set of "Jiamusi Happy Steps Gymnastics" (marching aerobics), officially launched in August 2012, is generally known as "Jiamusi Happy Steps Gymnastics 2012 - new eight sections". The whole set of aerobics*** consists of 8 sections, 37 movements and 8 tracks, with a total length of 30 minutes. The total duration is 30 minutes, with special additions of chest expansion, turning and lower limb exercises. After the revision of the gymnastic exercise its scientific, feasibility, operability and popularization is stronger, more perfect. Let the participants in the exercise really achieve or realize "my health, my happiness, my fitness, my happiness" state of mind and exercise effect.
All the movements start, change section in the left foot. The whole set of aerobics requires that the head is straight, the neck is straight, the chest is lifted and the abdomen is closed.
Section 1. Upper Body Exercise
Supporting Song: "Green Whirlwind", Lyrics: Qu Yuan, Composer: He Muyang, Sung by Phoenix Legend.
The main points of the movement: the overall requirements are horizontal and vertical; the whole body is relaxed, not tense; appropriate use of explosive force, to do the action to suddenly accelerate, in place after the sudden pause, to make a sense of rhythm.
When you hear the command "Upper Body Movement", do the "Preparatory Position": raise your hands up, arms parallel, palms facing each other.
0. March: Start with your left foot and move forward. Keep your arms up and perpendicular to the ground, palms facing each other, and keep your arms in a straight line. When you hear the command "straight arm loop", do a straight arm loop.
1. Straight Arm Loop: Refer to "Section 1, Upper Body Exercise" in the "Fourth Set" for the first set of movements, "Straight Arm Loop". The following are similar.
2. Stretching and Swinging: Refer to the first set of movements corresponding to the command "March" in "Section 6, Stretching" in "Set 4". "Stretch the hem". The following are similar.
3. Side stretch hem.
4. Front side hem.
5. Lateral stretch.
Section 2. Shoulder Exercises
Supporting song: "A-Mei's Love Song", lyrics and music by He Wenguang, sung by Dapo Maji.
The main points of the movement: arms locked immobile, rely on the shrug to drive the arms, step by step, a shrug. Lift your foot and shrug your shoulders at the same time, drop your foot and sink your shoulders at the same time.
1. flat shrug. 2. front flat shrug. 3. side flat shrug. 4. side curved shrug. 5. drop arm shrug.
Section 3. Chest Expansion Exercise
Supporting Song: "Hot and Spicy Barracks Hot and Spicy Soldiers", Lyrics: Hou Han Yu, Composer: Veteran Soldier, Sung by Sunflower (Zhao Yingjie).
The key points of the movement: when expanding the chest, the shoulders are opened as far as possible, the chest is opened, and there is a sense of clamping at the back.
1. Marching in unison (chest expansion): ①Both arms in front of the body bent at the elbow flat end, arm and shoulder level, both hands clenched fists, fists face to face, the center of the fist downward. ② two arms forward, fists turned out, straight arm parallel to the ground, two fists touch each other, fists opposite. ③ Both arms take the shoulder as the axis, straight arm spreads the chest to the side of the body, and the center of the fist is forward. (4) Both arms take the shoulder as the axis, the straight arms arc horizontally and converge to the front of the body, the two fists touch each other, and the centers of the fists are opposite to each other. ⑤ Retract both arms to the state of ①. Each set of "flat bend-arm extension-chest expansion-arms together" action accounts for four beats, the order of action is: left foot start ①, right foot ②, left foot ③, right foot ④.
2. Front bending and chest expansion: follow the last set of action ④. ① keep both hands in the fist state, arms in front of the body elbow, the upper arm raised parallel to the ground, the forearm raised at right angles to the upper arm, the fist high above the head, the two forearms touching each other, the fist wheel touching each other, the heart of the fist to the inside. ② arms to the shoulder as the axis of the bent elbow outward expansion of the chest, the shoulders back, the two upper arms transversely and shoulders into a straight line, forearms and upper arms vertical, the center of the fist forward. (iii) Bend the elbows and close the shoulders with the arms on the axis of the shoulders, and resume the state of ①. Sequence of movements: step left foot to do ①, step right foot to do ②. Note that the upper arm is always at the same height as the shoulder, do not drop the elbow.
3. Stacked arm chest expansion: ① hands to keep a fist state, arms in front of the body bent elbow, the upper arm raised parallel to the ground, the forearm raised at right angles to the upper arm, two arms stacked, a fist is located just at the elbow of the other fist, the center of the fist downward. ②Arms on the axis of the shoulder, deep elbow abduction and chest expansion, shoulders fully backward, upper arm and forearm fully stacked, two fists stop in front of the shoulder blade, the center of the fist downward. Sequence of movements: step left foot and do ①, right arm on top; step right foot and do ②; step left foot and do ①, left arm on top; step right foot and do ②. Note that the upper arm is always at the same height as the shoulder, do not drop the elbow.
4. Hanging arm chest expansion: ① shoulders inward, two arms diagonally in front of the down straight, the back of the hands close to the palms of the hands to the outside. ② Shoulder spread, both arms to the side of the body, the upper arm drives the forearm to swing back, the arms finally stopped at the side of the body, open shoulders and arms, palms forward. The whole set of movements is similar to the "fourth set" in the "straight arm buckle show". Sequence of movements: left foot step to do ①, right foot step to do ②. Be careful not to swing your arms outward.
5. Front flat chest expansion: ① two arms in front of the body bent elbow and shoulder level, both hands clenched fists, fists face to face, the center of the fist down, the two forearms flat end in a straight line. ② keep both arms bent elbow state, horizontal to the side of the body to expand the chest, the two upper arms spread back, the two fists stop in front of the shoulder blade. ③Resume the horizontal bent-elbow end-fist ① in front of the body. ④ Expand the chest to ②. ⑤ Keep both hands in fist, bend the elbows in front of the body, raise the upper arms parallel to the ground, raise the forearms at right angles to the upper arms, the fists are high above the head, and the two forearms and the fist wheels are each touching each other, with the centers of the fists facing inward. (6) Bend the elbows and expand the chest with the shoulders as the axis. (7) Bend the elbows and close the shoulders with the shoulders as the axis, and resume the state of ⑤. (8) Expand the chest as (6). Each group of movements accounts for 8 beats, starting with the left foot, 1 beat per step, bending the elbow and expanding the chest with the fist twice accounts for 4 beats, and the "front bend and expanding the chest" twice accounts for 4 beats. The sequence of movements is as follows: bend elbow end fist-expand chest-bend elbow end fist-expand chest-expand chest-expand chest-expand chest-expand chest-expand chest-expand chest-expand chest-expand chest-expand chest-expand chest.
Section 4. Body Side Exercise
Supporting Song: "Brother and Sister Come to be a Soldier", Lyrics: Shi Quan, Composed by Liu Dangqing, Sung by White Horseman Group.
The key points of the movement: arms and shoulders locked immobile, completely rely on the left and right swing waist to drive the upper body, the hips do not follow the movement. The upper body is centered and the eyes are flat. Take the waist as the axis, the waist force, the upper body to the sides of a step a swing.
1. Marching in unison (forward and sideways): arms straight and parallel to the front, palms facing each other. Note that the head, neck and shoulders should be locked, always at a right angle; to rely on the waist swing to drive the upper body, the shoulders should not be twisted back and forth, not swinging the arms left and right; crotch should not be twisted along with the body left and right, not to sit on the crotch.
2. Lift the side swing: two arms straight arm from the front of the body parallel to the lift, the whole arm into a straight line, palms facing each other. With the waist as the axis, the upper body to the left and right to do about 15 degrees angle side swing. Note that the shoulders should be fully expanded, and both arms should be on the side center line of the body; both palms should be kept at the same width as the shoulders, and the elbows and wrists should not be bent.
3. Flat curved side swing. Note that the upper arm should be flat, do not drop the elbow; do not swing your arms up and down dramatically, and do not pick your elbows up and down.
4. Straight arm side swing: that is, the "body side swing arm". Note that the two arms to swing more than the body center line; to swing with the waist strength, do not just swing arm without moving waist. Tip: This group of action running a larger amount of movement to achieve a certain degree of difficulty.
5. Side of the spine swing: that is, "straight after the swing". Walk "penguin step".
Section 5. Body Turning Movement
Supporting Song: "Heart Flower Blossoms on the Grassland", Lyrics: Liu Xinhuan, Zheng Lin, Composer: Shi Yan, Sung by Gina.
Movement Points: For the whole section, lift the chest, tighten the abdomen, keep the head straight and the neck straight; lock the head, neck and shoulders motionless, and turn the upper body by turning the body 45 degrees parallel to the waist. Note, do not just turn the shoulders without turning the waist; shoulders always rotate in the same horizontal plane, do not move up and down. Note that the movement should be soft and slow, and the rhythm should be even. Sequence of movements: turn to the left when you step on the left foot, turn to the right when you step on the right foot, each taking 1 beat.
1. Marching in unison (flat curved body turn): arms bent in front of the body with elbows level with the shoulders, hands clenched in fists, fists opposite each other, fists downward, two forearms flat end in a straight line.
2. Forward curved body turn: keep both hands in fist, arms turned out, keep elbows curved, upper arms raised parallel to the ground, forearms raised at right angles to the upper arms, fists high above the head, fists facing each other.
3. Lift the body to turn: cross your fingers, turn your wrists up to lift, palm up, arms straight against your ears, arms perpendicular to the ground, the upper body in the center. The upper body to the waist as the axis of the left and right parallel rotation. Note that the arms are straight; the shoulders are fully spread back, and the hands are directly above the head.
4. Lateral curvature of the body: following the previous action, the arms drop sideways, turn the palm, the upper arm is raised flat and shoulder level, bend the elbow so that the forearms are bent inward, buckle the wrist, false palm, finger belly on the shoulder nest, both arms, shoulders and body in the same plane. Note that the two upper arms are parallel to the ground, don't drop the elbows; the shoulders should be fully abducted, don't contain the chest, don't bring the elbows inward; lock the shoulders and arms so that they rotate together with the upper body.
5. Choke the waist body to turn: (Note that the word "choke" is never the word "waist".) Hands pinched waist (waist), tiger's mouth upward, shoulders back spread lock, two arms, shoulders and body in the same side of the plane, looking forward. Note that the hands may not be made into a tiger's mouth downward reverse waist insertion posture; the hand position may not be too far forward or too far back, the thumb should be in the position of the waist socket, the first four fingers together.
Section 6. Waist and Abdominal Exercises
Supporting Song: "The Awa People Sing New Songs," words and music by Yang Zhengren.
Key point: In each movement of this section, each further step of the line sends the hips forward 2 times. The term "sending the hips" refers to sending the hips forward, which can be interpreted as sending the waist and abdomen forward and lifting the hips forward. Note that you cannot sit on your hips, and you cannot twist your waist and throw your hips from side to side. The body is as elastic as a bow, sending the hips forward once (or some people call it "rocking" or "shaking" a bit) is in a bent state, according to the rhythm of the action but also to return to an upright state. Note that the whole section of the action, the legs should be straight, can not bend the knee; head up and chest, body and neck straight. In order to match the pace, the back leg can slightly lift the heel, but the back leg should not be bent.
Hint: This section is slower than the "waist and abdomen movement" in the "fourth set", so pay attention to the rhythm of the exercise to be even, the movement should be soft, the whole body joints should be coordinated.
1. Marching in unison (before and after the swing): do the front arm and then swing the arm, i.e. "before and after the swing".
2. Side Swing: "Side Arm Swing". Note that the two arms are parallel to the ground, the straight arm should be straight, and the curved arm should be spread as far as possible; the two arms should be swung to the side of the body, not swept horizontally from the front of the body, and the two arms should be lifted directly into place, not swung to the front of the body and then pulled back a little bit.
3. Swing in front of the body. Note that when the elbow is bent in front of the body, the arm should be level with the shoulder, and should not be lifted too high or pressed too low; the straight arm should be fixed behind the body, and should not swing up and down with the body.
4. Ping strike pendulum: ① Ping strike: out of the left foot, arms straight arm parallel to swing forward into the front of the flat state, palm down, thumb inward, with two forward hip action, two arms in the two under the two thumbs and forefingers were touching (touching Tiger's Mouth) two times, touching the body with the body straight, two arms immediately returned to the front of the flat state, with the shoulder as wide as the width. ② pendulum: out of the right foot, both arms down, to the body behind the straight arm swing, backward swing angle of about 30 degrees with the straight body, palms back up, while sending the hips forward once; the upper body back to the upright state, while both arms close to the body forward straight arm swing to the straight body angle of 30 degrees, and then back to the body behind the straight arm swing, backward swing angle of about 30 degrees with the straight body, palms back up, in the backward swing of the two arms at the same time and then send the hips forward Once. Pay attention to the flat strike action, both hands must touch.
5. Straight arm swing.
Section 7. Lower Extremity Exercise
Supporting Song: "Soldier's Laurel", Lyrics: He Dongjiu, Composed by Yin Qing, Sung by Cai Guoqing.
The key points of the movement: the supporting leg should be straight and stable; the leg should be relaxed to do the kicking or stomping action, the first to lift the thigh, the thigh drives the calf, the knee joint is violently tensed, the point of force were in the toes, the top of the foot, the outer edge of the foot or in the heel. Note that when you hear the command "march in unison", you must immediately do a good job of "side bending arms" to prepare for the action, and at the same time, in accordance with the rhythm of the music, the left foot to take the first step; otherwise, it is not easy to adjust the footsteps after the chaos, it will become "one step to catch up, step to catch up". The first step of the program is the first step of the program, and the second step of the program is the first step of the program.
For the convenience of description, sometimes the four movements of "front kick, side kick, side extension, and downward stirrup" are abbreviated as "kick". Groups of actions, the left foot start, every 3 steps to do a kicking action, each step accounts for 1 beat, kicking action accounts for 1 beat, *** accounted for 4 beats; the left and right leg kicking alternately once **** 8 beats. Action sequence: ① left foot step; ② right foot step; ③ left foot step; ④ right leg kick; ⑤ right foot down or retrieve; ⑥ left foot step; ⑦ right foot step; ⑧ left leg kick; ⑨ left foot down or retrieve into ①.
1. Marching in unison (Side Bend Front Kick): When you hear the command, you should prepare for the "Side Bend Arms" movement and start with your left foot. The main points of the action of the side bending arms: the arms are lifted on the side of the body, the upper arm is lifted to the level of the shoulder, the elbow is bent so that the forearm is bent upwards, the chest is spread, the wrist is snapped, the palm of the hand is false, and the fingertips are put on the shoulder sockets. Requirements for kicking: one leg straight; the other leg lifts the thigh, straighten the instep, kicking to the front, the point of force in the toe; kicking the leg straight into a straight line, and the center line of the body at an angle of about 30 degrees, a slight pause to retrieve, and continue to stride.
2. Side Kick with Waist Pinch: Pinch the waist with both hands, tiger's mouth upward. One leg straight; the other leg bent at the knee, lift the thigh, straighten the back of the foot, forward and down the inside of the 45-degree angle of the direction of the kick, the focus on the back of the foot. Note that the side kick, do not turn the body to kick the leg straight into a straight line, and the center line of the body into a 30-degree angle, a slight pause to retrieve, continue to step. Pay attention to the side kick action, must have the power, the back of the foot should be straight.
3. Flat curved side leg extension: two arms in front of the body bent elbow flat end, arm and shoulder level, both hands clenched fists, fists face to face, the center of the fist downward. One leg slightly bent at the knee, the body's center of gravity shifted to the leg; one leg to the side of the body to extend the leg, the knee is straight, the front of the foot on the ground, the toes facing forward, the distance between the two feet is slightly greater than shoulder width. (If this maneuver can be changed to a low side kick, the single leg that bears the weight will not have to bend the knee. Be careful to protect the knee joint when doing the maneuver.)
4. Side flat downward stirrups: arms raised sideways, palms down. One leg straight; the other leg high thigh, relax the calf, to the front of the lower hook foot stirrups, the focus point in the heel, the knee is straight, the leg and the center line of the body at an angle of about 30 degrees, a slight pause to retrieve. Note that when you lift your leg, your knee should be as high as possible, and your other leg should be stable.
Section 8. Tidying up movement
Supporting song: "Father's Favor", sung by Fan Hai Rong, album: "Ingmar Tengri".
Movement Points: 4 beats for each set of movement in this section, each marching half a step, accounting for 2 beats, while swinging the hip 2 times, that is, sitting on the hip to the side of the foot that has just taken a step 2 times, alternating between left and right. Note, ① side hip transfer weight to the front leg, the foot should be solid, the front leg straight; back leg slightly bent to the front of the knee, the heel of the back leg can be slightly raised; ② be sure to relax the waist, the movement should be soft, the rhythm should be even; ③ to avoid the tight waist, back to turn the hips, the front of the crotch or to send crotch (to send the hips), the big flop crotch; ④ feet close to the left and right, take a half-step, toes facing forward to avoid the inner or outer eight.
1. Marching in unison (waist pinching and hip swinging): hands pinching the waist, tiger's mouth upward. Action sequence: ① left foot step, left hip 2 times; ② right foot step, right hip 2 times.
2. Bend your arms and swing your hips: make a fist with both hands, bend your elbows on the side of your arms and make an angle of about 20 degrees between your upper arms and your body, i.e., the angle is slightly smaller than the angle between your arms and your body when you are choking your waist, and your forearms are facing forward, the bends in your elbows are greater than the right angle, so that your fists are lower than your elbows, and your fists are facing forward. ①When you step on the left foot, the heart of the left fist goes down and the heart of the right fist goes up, and as you swing your hips to the left side, both arms take the elbow as the axis, and the forearms drive the fists to swing to the sides, i.e., the left fist swings to the left, and the right fist swings to the right. Swing back to the original position, and then do the arm left hip swing 1 time. When you step on the right foot, turn the left forearm outward and turn the left fist upward; turn the right forearm inward and turn the right fist downward. Do the right hip swing twice.
3. Hip swinging arm: both arms naturally straight down, virtual palm (hollow palm, five fingers together), palm inward. Both arms straight arm swing to the side of the body to about 30 degrees from the body after swinging back, patting the outside of the thigh. Sequence of action: ① left foot step, left hip 2 times, at the same time hanging arm pat leg two times; ② right foot step, right hip 2 times, at the same time hanging arm pat leg two times.