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:
Spreading the thighs:
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.