III.1.11. Exercises

Warm up; low impact exercises: http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic02/gyakorlati_rsz.html

http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic03/gyakorlati_rsz.html

High impact exercises:

http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic04/gyakorlati_rsz.html

http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic05/gyakorlati_rsz.html

Exercises for arm and buttocks; basic dance moves:

http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic06/gyakorlati_rsz.html

Exercises for chest, shoulder and abs:

http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic07/gyakorlati_rsz.html

Closing the thighs:

http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic08/combkzeltk_erst_gyakorlatai_llsban_lsben_oldalfekvsben_hanyattfekvsben.html

Spreading the thighs:

http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic08/combtvoltk_erst_gyakorlatai_llsban_lsben_oldalfekvsben_hanyattfekvsben.html

Muscles of the back:

http://www.jgypk.hu/tamopa/Tananyag/Aerobic/Aerobic08/htizom_erst_gyakorlatok.html

Series of exercises:

I.

Beat 1-8: Lunge with step to the left and weight transfer; then closing in; the same to the opposite direction and walking in place for 2 beats

Beat 9-16: shuffle forward with left and right foot, then V-step started with left foot and arm raised diagonally;

Beat 17-24: step-touch to the left, backward, then to the right with arm extended to the sides; Jumping Jack with 2 arm circles inward

Beat 25-32: skipping with right foot and 2 crossed left knee-ups and arm raises above the head; then to the opposite direction

Beat 33-64: beats 1-32 to the opposite direction.

II.

Beat 1-8: V-step started with left foot and alternated arm-bend, then A-step started with left foot and arms extended to the sides

Beat 9-16: X-step to the left then to the right with straight arms raised forward

Beat 17-24: step to the side with the arms raised above the head and right knee-up with arms let down, then the same to the opposite direction

Beat 25-32: step to the left with the arms raised above the head and 3 right knee-ups with letting down arms to the shoulder line

Beat 33-64: beats 1-32 to the opposite direction.

III.

Beat 1-8: baby mambo with left foot forward then cha-cha-cha to the left, then opposite, back

Beat 9-16:  mambo with left foot to back and forth then 180° step forward with left foot twice

Beat 17-24: step with left foot forward into fork, right knee-up, right let down, left knee circle inward, left let down, right knee-up then step back to starting position;

Beat 25-32: pony to left and right, hop to the left touching right ankle on the floor then closing and the same to the opposite

Beat 33-64: beats 1-32 to the opposite direction.

IV.

Beat 1-8: Step-touch to the left and to the right, left arm raise to the shoulder line then step touch to the right with arms extended in the shoulder line and closing legs with letting down arms;

Beat 9-16: X-step to the right, step forward with left foot and right knee-up then let down and close

Beat 17-24: skipping with left and right foot (2x-2x) with arms extended to the side then running in place for 2 beats with circling lower arms, 2 skips with two feet and with clap

Beat 25-32: open Jumping Jack with left foot heading to the left and raising left arm above the head, then skipping in place with left foot touching right ankles from the side and touching toes on the front then on the side again, closing

Beat 33-64: beats 1-32 to the opposite direction.

Exercises were performed by Zsófia Kaári, Klára Szigeti and Lili Tóth, students majoring in Physical Education - Trainer BSc.