Dream Team seventh set of fitness gymnastics seventh set of movement essentials
The first section: warm-up (background music: burn vegetables)
1. Side arm around the ring: 8 beats, 1--3 swinging arm swing +3--8 side arm around the ring
2. forward curved side pendulum: 8 beats, 1--3 swinging arm swing +4--8 forward curved side pendulum
3. side upper Turnover: 16 beats,1--4 arm swing +5--8 left side turnover +9--12 lift turnover +13--16 right side turnover
4. Step turnover: 8 beats,1--4 arm swing +5--8 step turnover
5. Body front cross: 12 beats,1--4 arm swing +5--8 front cross +9--12 body front cross
6.6. Lifting side elbow: 12 beats, 1--4 rocking arm swing + 5--8 left side lifting side elbow + 9--12 right side lifting side elbow
Section 2: Upper Body Exercise (Background Music: Please Come to the Grassland as a Guest)
1. Straight Arm Circle: 10 beats, 1--5 right side straight arm around the circle + 6--10 left side straight arm circle
2. Front Straight Side Flat Lift: 10 beats, 1--5 left foot start front straight side plank + 6--10 right foot start front straight side plank
3. Straight Arm Swing Side Leg Extension: 8 beats, 1--4 straight arm swing + 5--8 side plank
4. Clap Hands Forward Bend Side Plank: 10 beats, 1--6 front. Up . Side clapping hands + 8 - 10 front curved side flat
5. Front straight uplift side leg extension: 8 beats, 1 - 4 front straight uplift + 5 - 8 both sides of the flat leg extension
(powerful, vertical and horizontal, pay attention to the pause point and the use of the explosive force)
Third Section: Shoulder Exercise (background music: singing on the prairie)
1. -Left and right side curves: 8 beats, 1-4 shrugs + 5-8 side curves
3. Flat neck swing: 8 beats, 1-4 shrugs + 5-8 flat neck swings
4. One-handed side curves: 8 beats, 1-4 shrugs + 5-8 one-handed curves
5. 5. hanging arm front straight side flat: 8 beats, 1--4 hanging arm shrug + 5--8 front straight side flat
Shrug to have strength, action combined with close, strengthen the sense of rhythm, the difficulties of this section shrug after modeling accurately, pay attention to the center of gravity of the body to shift.
Section 4: Swinging Movement (Background Music: Thirsty Fish)
1. Swinging Body Front Bend and Reach: 8 beats, 1--4 swinging arm + 5--8 body front bend and reach
2. Swinging Stacked Arm Grab: 8 beats, 1--4 swinging arm + 5--8 stacked arm grab
3. Side arm swing
4. Swinging cross swing: 8 beats, 1--4 swinging arm swing + 5--8 cross swing
5. Swinging curved arm rotation: 8 beats, 1--4 swinging arm swing + 5--8 curved arm rotation
Swinging movement + swinging hips in situ, swinging movement pay attention to the side of the body, the amplitude of swinging hips to be in place, swinging the hip upper limb movement modeling to be accurate
Section V: Waist and Abdominal Exercise (Background Music: The Most Beautiful Grassland in the World)
1. Cross Lift Side Flat: 6 beats, 1.2 Front Flat Cross + 3.4 Lift 45° + 5.6 Side Flat
2. Cross Stacked Arm Grab: 6 beats, 1.2 Front Flat Cross + 3.4 Stacked Arm Grab + 5.6 Front Curve Grab
3. Crossed Waist and Shoulder Tap: 6 beats, 1.2 Front Flat Cross + 3.4 double arm side flat + 5.6 waist and shoulder tap
4. Cross side flat grab: 6 beats, 1.2 front flat cross + 3.4 side flat grab + 5.6 curved arm grab
5. Cross abdominal tap and leg tap: 6 beats, 1.2 front flat cross + 3.4 abdominal tap + 5.6 leg tap
Lift up the chest and tighten the abdominal leg, the upper body is smooth and the waist is powered, and the body gravity is supported by forefoot and heel slightly lifted. support, heels slightly raised. (The waist and abdomen swing twice evenly and powerfully, this section should make a soft and flexible beauty)
Section 6: Body Side Exercise (background music: the temptation of love)
1. Side Ping Side Step Side Pendulum: 6 beats, 1.2 Side Ping + 3--6 Side Step Body Side
2. Side Ping Upward Side Sway: 8 beats, 1--4 Side Ping Side Pendulum + 5--8 Upward Side Body Sway
3. Side Flat Side Swing: 8 beats, 1--4 Side Flat Side Swing + 5--8 Flat Curve Body Side
4. Side Flat Snapping Side Swing: 8 beats, 1--4 Side Flat Side Swing + 5--8 Snapping Hand Body Side
5. Side Flat Straight Arm Side Swing: 8 beats, 1--4 Side Flat Side Swing + 5--8 Flat Curve Body Side
(Chest out, abdomen in to keep the upper body smooth, arms side flat and straight, body side force point) waist, side swing 45°, focus on mastering the pause point and the use of explosive force of the waist)
Section 7: clapping movement (background music: love period)
1. Side curved upward clapping: 6 beats, 1.2 upward clapping + 3 side curved + 4.5 side clapping legs + 6 flat straight
2. Front straight clapping side: 6 beats, 1.2 front straight clapping + 3--6 clapping hands Front curved side flat flipper
3. Clapper curved arm side flat: 8 beats, 1.2 uplifted clapper + 3--6 curved arm side flat + 7.8 side leg clap
4. Front straight side swing flipper: 10 beats, 1.2 front straight clapper + 3--6 side flat flipper + 7--10 side swing flipper
5. Front straight belly clap and leg clap: 8 beats, 1.2 front straight clapper + 3.4 belly clap + 5.6 Pat the back +7.8 side pat the leg
(the perfect combination of power and beauty, pat the hand sharp, highlight the wrist and arm strength show, master the wrist explosive force of the essentials, enhance the arm endurance, palm strike strength moderate)
Section VIII: body turn movement (background music: husband makes money and wife flower)
1. curved arm body turn: 8 beats, 1--4 front straight swing +5--8 curved arm body turn
2. Head-back curved-arm body turn: 8 beats, 1--4 front straight swing + head-back curved-arm body turn
3. Curved-flat body turn: 8 beats, 1--4 front straight swing + 5--8 curved-flat body turn
4. Flat-curved body turn: 8 beats, 1--4 front straight swing + 5--8 flat-curved body turn
5. -8 curved body turn
(1--4 beats straight arm swing forearm swing and shoulder level, back arm swing 30°, upper body body turn 45° in place, lower body does not move, pay attention to the control of the body balance)
Section IX: Around the ring movement (background music: jumping spring light)
1. Clap cross around the ring: 8 beats, 1.2 beats of the ribs + 3.4 curved arm claps + 5--8 Cross loop
2. Front straight side arm loop: 8 beats, 1. Front straight + 2--5 single arm straight arm loop + 6.7 double arm straight arm loop + 8 back swing
3. Side flat side arm loop: 6 beats, 1. Side flat + 2--5 side arm loop + 6 drooping arm
4. Flat curved side flat loop: 8 beats, 1. Side flat + 2--5 flat curved side flat + 6 loop + 7 side flat + 8 Pendant arm
5. Pinch waist swing around the ring: 6 beats, 1.2 pinch waist + 3.4 cross in front of the body + 5.6 swing around the ring
(keep the arm straight around the ring, the ring is full, the movement is generous and full of vitality, the movement of the articulation of the performance of the smooth, to make the ring arm the effect of the change of the beauty of the)
Section 10: Integrated movement (background music: rowing song. Indonesian Folk Song)
1. Back Stacking Side Step Swing: 16 beats, 1--8 Back Stacking Side Step + 9--16 Front Curve Swing
2. Back Stacking Flip Hand Lift: 12 beats, 1--8 Back Stacking Side Step + 9--12 Flip Hand Lift
3. Back Stacking Front Lateral Curve Extension: 16 beats, 1--8 Back Stacking Side Step + 9--12 Front Straight Curve Extension + 13--16 Back stacking front flat lift: 16 beats, 1--8 back stacking side step + 9--12 right side front flat lift + 13--16 left side front flat lift
5. Back stacking side kick: 16 beats, 1--8 back stacking side step + 9--16 side kick
(The perfect fusion of drill and dance, the first half of the mat step out of the light, and the second half of the modeling clear) (The first half of the pad step is light, and the second half is clear and strong. Combined with the background music, the beautiful melody is expressed in the form of beautiful and stretching rhythm)
Section 11: Chest Expansion Exercise (Background Music: A-Mei Jumps to the Moon)
1. Front Straight and Flat Curve Chest Expansion: 12 beats, 1--4 front straight swing+5--8 front straight side flat+9--12 curved flat chest expansion
2. Front Straight and Crossed Expansion: 12 beats, 1--4 front straight swing+5--8 front straight side flat Swing + 5--8 front straight side flat + 9--12 cross chest expansion
3. Front straight curved arm expansion: 12 beats, 1--4 front straight swing + 5--8 front straight side flat + 9--12 curved arm expansion
4. Front straight side curved expansion: 12 beats, 1--4 front straight swing + 5--8 front straight side flat + 9--12 side curved expansion
5. 12 beats, 1--4 front straight swing +5--8 front straight side flat +9--12 curved straight chest expansion
(front straight swing with strength, expand the chest to be in place, the two sides of the shoulder blades close together, expand the chest exercise can promote the treatment of cervical spondylosis, can effectively eliminate the feeling of depression in the lungs, enhance the cardiorespiratory function, to improve the instrumentation, the efficacy of the plastic)
Section XII: Lower limb movement (background music: The motherland will not forget)
1. Swinging arm side stretching leg: 8 beats, 1--4 curved arm swing +5--8 side stretching leg
2. Front curved waist pinch side kick: 10 beats, 1--3 right front and back curved arm +4--6 left front and back curved arm +7--10 waist pinch side kick
3. Swinging arm front straight lifting leg: 8 beats, 1--4 curved arm swing +5-8 front straight lifting leg
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4. Flat curved side flat down stirrups: 8 beats, 1--4 flat curved side flat +5--8 side flat down stirrups
5. Curved arm side kicks: 18 beats, 1--4 curved arm swing +5--18 curved arm side kicks
(kicks should be strong, showing the military upright, firm will, and thunder and lightning temperament, and the selection of the background music reflecting the Dream Team's dedication to their work).
(The kicking should be strong, showing the military's uprightness, firmness, determination, and strong temperament, and the selection of background music reflecting the professionalism of the Dream Team.)
(The Dream Team's gymnastics brings you happiness and health, which is the Dream Team's greatest wish.)