这是一套具有俄罗斯民间舞基本动作的健美操,可在任何一种俄罗斯舞曲,如《芭勒娘》、《哥萨克》、《卡林卡》和《啊,你唱,我也唱》的伴奏下完成。动作活泼、流畅、热情、奔放,对身体各部肌肉的锻炼有良好影响。初学时,可以分别做各个动作,音乐节奏不要太快,逐步过渡到熟练完成全套动作。时间10—15分钟。 1.预备姿势:双脚并拢站立,成八字形,双手在胸前合抱,前臂相叠。第1拍抬右肩,头向右倾;第2拍抬左肩,头向左倾(图1)。 2.预备姿势:双脚拼拢站立,右手在上,左手在下。第1拍双手拍掌;第2拍成左手在上,右手在下;第3拍双手拍掌;依次做此动作。 3.预备姿势,双脚并拢站立,两手叉腰,肘稍微向前。第1拍向右侧转上体,半蹲,双手划弧向两侧 This is a set of aerobics with the basic movements of Russian folk dance. It can be performed in any kind of Russian dance music such as “Ballean Mother”, “Cossack”, “Carlin” and “Ah, you sing, I sing” Accompaniment completed. Lively movement, fluid, passionate, unrestrained, have good effect on the exercise of various parts of the body muscles. Beginner, you can do each action separately, the music rhythm do not be too fast, and gradually transition to a skilled complete set of actions. Time 10-15 minutes. 1. Preparatory position: feet stand together, into a figure-shaped, arms folded in the chest, arms folded. The first beat the right shoulder, head to the right tilt; the second beat left shoulder, head tilted to the left (Figure 1). 2. Preparatory position: feet stand together, right hand on the left hand in the next. The first beat both hands clap; the second shot into the left hand on the right hand down; the third beat both hands clapped hands; followed by doing this action. 3. Preparatory position, feet close together standing, hands akimbo, elbows slightly forward. Turn to the right side of the first beat on the body, squatting, hands arc to both sides