All the movements described in this entry are based on the Jiamusi Happy Dance Steps Gymnastics instructional video [普清版], which was created by Mr. Yu Succession, and described by the author of this entry.
Requirements: (1) Practitioners should develop good habits and pay attention to the standardization, standardization and beauty of movements. (2) All movements start and change sections on the left foot. Hands and feet should be coordinated and not reversed. (3) The rhythm should be strong, the movement should be simple and clear, do not drag the mud. Collective gymnastics to cooperate with each other, pay attention to the movement of neat and tidy, posture stretch beautiful. (4) abandon distractions when doing exercises, keep a relaxed mood, happy spirit. (5) Always pay attention to: head straight, neck straight, chest, abdomen.
Section 1. Upper Extremity Exercise
Function and Role: It has a certain regulating and preventive effect on cervical spondylosis, frozen shoulder, and cardiopulmonary diseases.
0. Preparation: When you hear the command "Upper Extremity Exercise", do the "Preparatory Position": Raise both arms parallel to the ground, perpendicular to the ground, with both palms facing each other.
1. straight arm back to the ring: ① arms to the left side of the body as the axis of the shoulder arc to do a ring around, down in front of the belly down around. ② arms without stopping, continue to the right up to three-quarters of a circle around the pause into the left bow style, at this time the arms are parallel to the ground, palm down, where the right arm side of the flat stretch, the left arm bent at the elbow, the forearm is located in front of the left scapula, the curved arm to try to spread back, the two palms of the fingers are pointing to the right, the head at the same time followed by the arm to the side of the body parallel to the rotation, the eyes look at the right hand fingertips. ③Arms continue to arc upward, complete the loop, return to the straight arm upward "preparatory posture" and then stop, then turn your head accordingly, look straight ahead. Up to this point for a loop, in fact, the right arm rowed a complete circle, but the left arm only rowed half of the convex circle. ④Keep the "Preparatory Pose" and march one step. ⑤ Hold the "ready position" and march one more step. In this way, a left loop takes up 5 beats, with 1 step per beat. Next, do the right loop, with the same sequence as ① ② ③ ④ ⑤, but in the opposite direction. The left and right pair of loops take up 10 beats once again, and each of the left and right feet takes 5 steps, with the left foot waving the arm to the left, and the right foot waving the arm to the right. Note that the rhythm is ① slow, ② fast, ③ fast. Note: easy to do the wrong place is, ① arms from both sides upward arc, arms in front of the circle or flexed arms up straight into the hand; ② do a big loop, not completely in front of the abdomen straight arm around.
2. A beat interval: the action is still "straight arm loop", each loop accounts for three beats, the left loop without pause and then do the right loop, left and right loop actually no interval between. There is no interval between the left and right loops. The left and right loops take up 6 beats each.
3. Bending elbow extension: from the previous action of the left bow, horizontally change the arms for the front flat extension. ① arms parallel straight arm front flat extension, palm down. ② straight arms parallel arms up, arms perpendicular to the ground, palm forward, fully expand the shoulder. ③ Extend both arms parallel to each other with palms down. ④The hands change from palms to fists, bend the elbows and retract them to the sides of the ribs, clasp the fists and spread the shoulders, the elbow tips go backward, the fists face forward, and the centers of the fists go downward. The sequence of movements is: flat extension - upward extension - flat extension - bent elbow, 4 beats. Correct the mistakes: ① arms up stretch, arm not straight, bent elbow or palm up; ② bent elbow fist at the waist.
4. Expanding the chest upward punch: ① keep both hands in the fist state, the arms in front of the body elbow, upper arm forward and shoulder level, forearm upward and vertical forearm, fist high above the head, the two forearms touch each other, the fist wheel touch each other. ② arms to the shoulder as the axis of the bent elbow outward expansion of the chest, the two upper arms transversely and shoulders in a straight line, forearms and upper arms vertical, fists opposite each other. ③The two fists punch upward from the side of the body, the two arms are perpendicular to the ground, and the centers of the fists are opposite to each other. ④The two arms fall back from the side of the body to the state of bending the elbows and expanding the chest ②. The sequence of movements is as follows: closing the elbow - expanding the chest - upward stroke - opening the elbow (expanding the chest). Attention to easy to wrong action: upward punching, arms around the front before upward punching.
5. Swinging arm: straight arm up and down, up and down, alternating left and right. When the arm is swung up to the top position, the palm is forward; when the arm is swung down to the back position of the side, the palm is slanted upward to the back.
6. Bending arm swing: Bend the elbow in front of the body with both arms, make a fist in the hand, raise the upper arm parallel to the shoulder, raise the forearm parallel to the upper arm perpendicular to the fist high above the head, and the center of the fist is opposite. This movement is called "Double Arm Front Bend Lift", and this posture should be maintained all the time in this set of movements. ①The arms are bent forward. ②The elbow is turned to the left with the shoulder as the axis of the upper arm, and is swung to the left about a fist's width. ③The elbow is inflected to the right, and the right swing is about one fist width. ④The elbows are inflected upward, i.e., the fists are swung upward by one fist's height. ⑤ Restore the arms to the initial state ①. Sequence of movements: start with the left foot, 1 beat per step, half a set of continuous movements*** 5 beats: ① 2 beats, ② ③ ④ 1 beat each; then start with the right foot, also continuous movements*** 5 beats: ① 2 beats, ③ ② ④ the order of the bent arm swing 1 beat each. A complete set of movements *** 10 beats, the sequence of movements is briefly described as follows: stop - stop - left turn - right turn - up turn - stop - stop - right turn - left turn - up turn. -Left turn - Upper turn. Attention to easy to wrong action: ① can not remember the beat, left, right, on the swing action in a mess; ② falling elbow, that is, the elbow below the shoulder, the upper arm end is not flat; ③ forearm crooked to the inside.
7. A beat interval: action or "arm swing", i.e., arms bent forward and lifted swing. Left foot start, the whole group of continuous action *** 6 beats: no pause, according to the order of ② ③ ④, ③ ② ④ arm swing, each accounted for 1 beat. Note that after the elbow is inflected upward, it should be inflected diagonally to the left or to the right to do left or right inflection. The sequence of movements is briefly described as: left abduction - right abduction - upward abduction - right abduction - left abduction - upward abduction. Supporting song: "Aesthetics", episode of the TV series "Beautiful Field", sung by Sun Xiaobao.
Section 2. Shoulder Exercise
Function and Role: It has a regulating and preventive effect on frozen shoulder and cardiopulmonary diseases, and is especially effective in frozen shoulder.
Essentials: In this section, except for the fifth movement "straight arm buckle", all one step a shrug of the shoulders. Lift the foot at the same time shrug, drop the foot at the same time sink shoulders. Note: shrug, sinking shoulders must be lifting the foot, foot drop with good, do not foot has landed, the result of shoulder shrug; two knees do not bend too much.
0. Preparation: Bend your arms flat.
1. Front flat bent elbow shrug: arms in front of the body bent elbow and shoulder level, hands clenched fists, fists face to face, fists down, two small arms flat end in a straight line. One step a shrug, that is, the shoulder end up and then down, shoulder driven arms up and down trembling. Note: arm and shoulder flat, do not fall elbow.
2. Front flat shrug: two arms parallel to the front, straight arm, palms facing each other. Shoulder shrug drive arms up and down vibration, but the amplitude of the hand should not be too large; at the same time turn the palms, that is, step left foot right palm up, left palm down, step right foot left palm up, right palm down. Note: ① arm should be straight, do not fall elbow; ② arms parallel, hands shoulder-width distance.
3. Straight arm in front of the body: two arms straight arm parallel diagonal downward extension, the action is the same as the "front flat shrug".
4. Side curved shrug: the upper arm side of the body raised, bent elbow so that the forearms upward, the hands of the virtual palm, fingertips on the shoulder. Rely on the shrug of the shoulders to drive the arms up and down shrug. Note: ① shoulders and elbows to spread; ② chest should be straight, elbow do not fall or close.
5. Straight arm buckle exhibition: ① shoulders inward, two arms diagonally in front of the straight down, the back of the hands touch. ② shoulder spread, two upper arms turned outward, close to the body to the side of the arc, driving the forearms swinging backward, the arms finally stopped at the side of the body, open shoulder, palm forward. Do ① with the left foot and ② with the right foot. Note: Don't swing your arms outward or backward too much.
6. Lateral shrug: arms raised sideways, palms down. Note that the amplitude of the hands should not be large.
7. Shrugging arm: both arms are naturally hanging down the side of the body, virtual armpit, five fingers together, fingertips down, palm inward. Shoulder shrugs drive the arms to do perpendicular to the ground up and down trembling, the fingertips have a feeling like an awl to the ground a zap and a zap.
Supporting song: "A-mei's Love Song", lyrics and music: He Wenguang, sung by Dapo Maji.
Section 3. Body Side Exercise
Functions and effects: it has preventive and regulating effects on cholecystitis and gastrointestinal diseases. At the same time, it has a more obvious effect on weight loss.
The whole section of the movement requirements: the waist as an axis, the upper body to the sides of the swing, a step a swing. Note: the upper body can not twist the waist, twist the crotch or sit on the crotch when swinging sideways; the upper body should not be stiff, and the amplitude of the side swing should be obvious.
0. Preparation: Raise your arms in front of you, palms facing each other. The upper body is centered and the eyes are flat.
1. Front and side swing. Note: The arms only swing sideways with the upper body, and the arms must not swing from side to side.
2. Flat Side Swing: The arms are bent in front of the body at shoulder height, the hands are clenched at the flat end of the fists, the fists are opposite each other and the center of the fists is downward. Note: the plane formed by the arms is always perpendicular to the upper body, do not intentionally raise the elbow or lower elbow, do not swing the arms up and down on the axis of the shoulder; the upper arm should be flat, the forearm and shoulder level, do not drop the elbow; do not explore the waist forward.
3. Side swing: ① out of the left foot, the waist as the axis of force, the upper body to the left side tilt, while the right arm straight arm from the body of the right back side of the body through the side of the upward arc swinging, palm from the body of the right back side of the left into the upward and then to the left, right hand over the body center line, stopping in the head of the left side of the head; while the straight arm of the left arm placed in the left side of the back side of the body, the palm to the right. ② out of the right foot, the left arm as described above, the right arm action; at the same time, the right palm turned outward, the right arm to the right, downward arc swing, straight arm placed on the right back side of the body, palm to the left. Swing the arm one step at a time, alternating between left and right. Note: the arm should be straight; this group of movements run a large amount of movement to achieve a certain degree of difficulty.
4. Back straight swing: arms back straight, that is, with the shoulder as the apex of the body behind the 30-degree angle of the straight clamping, two arms parallel, palms facing each other. With the waist as the axis, the upper body to both sides of the swing, the action state is like a pendulum swing. This set of movements is called "Penguin Step". Note: the appearance of the two shoulders with the side of the body movement of a high and low alternating swing, not before and after the twisting of the shoulders, to maintain the armpit state.
5. Spread the chest side swing: both arms bent elbow up, hands crossed fingers behind the head, palm forward, open shoulders, chest, straight, so that the two forearms into a straight line, the upper body in the right. Pay attention to the left and right side swing, do not fan the shoulders back and forth.
6. Turn over the hand up: hands crossed fingers turn over the hand up, palm up, arms straight against the ear, arm and the ground perpendicular. Note: the arms should be straight; the shoulders are fully spread back, the hands are directly above the head; do not bow your head.
7. Clamping Side Pendulum: Both arms straight back, hands behind the back of the ten fingers crossed, clasped wrists, palms upward, both arms with the shoulders as the apex of the body to the back of the 30-degree angle of the straightening of the clamping. Note: Do not twist your shoulders back and forth, keep your arms straight, clamp your armpits and spine.
Supporting song: "Brother and Sister Come to be a Soldier", Lyrics: Shi Quan, Composer: Liu Dangqing, Sung by: White Horse People Group.
Section 4. Waist and Abdominal Exercises
Functions and effects: it has a relieving effect on lumbar disc herniation, lumbar muscle strain and gastrointestinal diseases.
Essentials: In each movement of this section, send the hips forward 2 times for each further line, paying attention to an even rhythm. "Send the hip" refers to the hip (hips) forward, can be understood as the waist and abdomen forward, forward hip, not sitting on the hip, can not be twisted left and right to throw the hips. The body is like a bow with elasticity; the legs should be straight, not bent at the knees; the head should be lifted and the chest should be held up, and the body should be upright and the neck should be straight. In addition to making a fist, the palms of the hands should be five fingers together. The legs should be straight, but in order to match the pace, the back leg can slightly lift the heel.
1. Marching in unison:
2. Side-arm swing:
3. Straight-arm swing:
4. Front-side swing:
5. Front-side swing:
6. High-five swing:
7. Dropping-arm swing:
Associated song: "I'm Waiting for You in the Grassland," lyrics by Ge Naren Toya, Zhang Minghuai, Composed by Zhang Minghuai, Sung by Ulantoya.
Section 5. Shoulder and Hip Exercises
Functions and effects: relief for prostate and pelvic inflammation.
Essentials: In each set of movements in this section, sit on the hip to one side once in each further line. Unilateral sitting hip can complete the requirements of the hip swing. The action of "sitting hips" is, first of all, stand straight with both legs, feet together, open or one in front of the other can be, stand upright, then most of the body weight is transferred to the "sitting hips" of a leg, the leg from the natural standing state instantly become straight knee to bear the weight, sink waist Sitting on the hip; at the same time, the other leg is placed in the virtual position, the knee joint is slightly bent. When sitting on the hips, the waist should be loosened; the buttocks should have a sense of falling, the buttock muscles and hip bones should naturally droop, and the hips should not be greatly outwardly erected. When sitting on one leg, the side of the leg must be straight; the toes of the foot have the intention of kicking back, not flared; the toes, calf belly, knee joints, crotch root will have a sense of sinking and swelling. Be careful to avoid tightening the waist, flipping the hips, jerking the hips and sending the hips (sending the hips).
0. Preparation: arms flat.
1. Side flat shrug: arms raised sideways with palms down. Shrug, driven by the shoulders of the arms up and down trembling, the amplitude of the hand should not be large, that is, the shoulders and upper arm movement and the hand is almost immobile.
2. Flat curved wrong shoulder:
3. Side curved hip swing:
4. Side curved swing:
5. Dropped arm wrong shoulder:
6. Front flat wrong shoulder:
7. Bent elbow wrong shoulder:
Supporting song: "Red Snow Lotus", music genre: ballad, sung by Ulantoya.
Section 6. Stretching exercises
Function and effect: mediation and prevention of frozen shoulder, cervical spondylosis, cardiopulmonary diseases.
The whole section of the action requirements: concise and clear, light and stretching, sharp and generous, strong sense of rhythm.
1. Marching in unison:
2. Side-stretching hemline:
3. Front side-stretching hemline:
4. Side-stretching stretching:
5. Stretching side-stretching hemline:
6. Flat curving upward high-five:
7. Straight-armed swinging:
Supporting song: "Grassland Moon," Lyrics and Music: Zeng Yan, Sung by Ulaan Toya. Toya.
Section 7. Organizing Exercises
Functions and effects: relief for heart disease, arthritis, diabetes.
Essentials: each group of movements in this section is 4 beats, each line further occupies 2 beats, all swinging the hip 2 times, i.e., to the side of the crotch 2 times, alternating between left and right. Note: ① side hip center of gravity to a leg transfer. ② Rhythm should be even. ③When sitting on the hip, straighten the leg and loosen the waist. ④ Avoid tightening the waist, turning the hips backward, jerking the hips forward, and sending the hips (sending the hips).
0. Preparation: pinch the waist with both hands, tiger's mouth upward.
1. March in unison (side hip swing).
2. Lateral Flat Hip Swing: arms flat, palms down.
3. Hip swing: arms in front of the body with elbows bent horizontally, hands in fists with fists facing each other, palms downward.
4. Front curved hip swing: arms bent in front of the body, the upper arm raised in front of the shoulder level, the forearm raised at a right angle to the upper arm, both hands holding an empty fist, the fist is high above the head, the center of the fist is opposite to each other, and the fist wheel is forward.
5. Bending and stretching the hip: ① out of the left foot, the right arm in front of the flat extension, palm down; left arm in front of the body bent elbow and shoulder level, the left forearm and the right arm perpendicular to the left palm pointing to the right arm elbow fossa, palm down. ②When the right foot comes out, the left and right arms are interchanged in opposite directions. Both arms a forward stretch, a flat curve, alternating in the same horizontal plane.
6. Swing forward: hold empty fists with both hands. ① out of the left foot, the right arm in front of the body bent elbow, the upper arm raised in front of the shoulder level, the forearm raised and the upper arm at right angles, the fist is high above the head, the center of the fist to the left; the left arm in front of the body bent elbow and the shoulder level, the left forearm and the right arm perpendicular to the left fist face to face the elbow of the right arm, the center of the fist downward. ②When the right foot comes out, the left and right arms are interchanged in opposite directions. Both arms, one on the bent elbow, one flat bent elbow, alternating in the plane formed by the two forearms.
7. Straight arm in front of the body: straight arm in front of the body of both arms parallel and diagonally downward, palms facing each other.
Supporting song: "Do you know the man's heart", the TV series "Ancient Road of the Tea Horse" episode, composed by Zhang Qianyi, sung by Nima Zeren-Yadong.