After explaining these things, the time is almost six o'clock in the morning, and the students should seize the time to train, equip all the equipment, and then check the morning exercise items on their mobile phones. Pen? Interesting? Pavilion wWw. ｂiquge。 infoStudents don't have to train together, they can complete their own projects, they can complete this project first, or they can complete that project first, the order is not important, the important thing is to complete all of them regularly and quantitatively, with quality and quantity.

It is normal to do at least an hour or even an hour and a half in the morning.

Zhou Yi checked the training items of today's morning exercises, and found that there are four, namely running, physical fitness, breath training, and shouting projects, there are no particularly difficult items, after all, everyone has just started formal learning, and they must be gradual and gradual.

If you frantically rehearse your lines at the beginning, someone like Zhou Yi who has a weak foundation will not be able to achieve the best learning effect.

These foundations must be firmly laid, and we cannot blindly rush for success.

The teachers are very experienced in teaching and do not pull out the seedlings at the beginning.

However, even if it is four items, it will not be particularly easy to complete them in the morning time.

Zhou Yi plans to make it easy first and then difficult, to get the running and physical two in the shortest time, and then concentrate on training the breath and shouting voice, the latter two are more careful for him, and there is a certain degree of difficulty.

The running event requires 800 meters, which is not particularly difficult, just a normal run. If the running distance is too short, the effect is not great, and the running distance is too long, the body is too tired, which is not good for other training, this distance is just right.

Students don't have to run on the playground, because there is a professional running coach software monitoring from Yenching Sports University, as long as they run a fixed distance, it is the same wherever they run, but if they want to get good results, they must have speed, not too slow. If you don't think your grades are good, you can run again. It is estimated that many students are reluctant to rerun 800 meters, which is simply crazy.

Zhou Yi opened the running coach software, ran this item first, and ran laps on the playground.

It was too easy for him and he ran it out quickly.

Zhou Yi didn't want to surpass the world record, it was too conspicuous, there was no need, as long as he ran normally, his speed was already very fast. Sure enough, he didn't make much effort, and easily ran a good time of 1:41.02, almost breaking the world record.

This item directly got a full score of 100 points.

Of course, there is no need to rerun, Zhou Yi clicks to share, sends the results to the teacher, and then conducts the second physical training.

As soon as you finish running, you can train this directly on the playground.

Speaking of which, the playground is right next to the dormitory, and it's a deliberate attempt to wake up students from other departments in the acting department.

If that's not the purpose, why design it like this?

In fact, this is convenient for acting students to do their morning exercises!

Many students did not run first, but shouted first, and they had already shouted, and their voices were very loud. Except for Zhou Yi, almost all the students have received some professional training, have a foundation, and have a loud voice when they shout, and their voices are naturally not small.

The dormitory is not soundproof, and students from other departments will definitely not be able to sleep, and many students come out for morning exercise at this time. Students in other departments don't need to do morning exercises, but morning exercises are very necessary, and everyone can't be a big fat man like Senior Wang Maitreya.

Zhou Yi is not in a hurry, he will finish the body project first.

At this time, the three teachers who led the class to supervise Chen Gong looked at Zhou Yi in Yongdao, and probably received the results, and felt very surprised. The teachers of the two lines class felt that Zhou Yi's physical fitness was really good, and they casually got a full score.

Teacher Li Mubai led the team to participate in military training, and he had seen Zhou Yi running long-distance running, so he had a bottom in his heart, but he didn't say anything.

Zhou Yi clicked on the body master software of the Yanjing Dance Academy at this time, and according to the requirements of the homework, clicked on the basic training video with the relevant numbers inside, and followed the movements inside, just do it, and the vector sensor chip on the body has been put in place.

The body master software will calculate Zhou Yi's body movements according to the feedback information.

Each action has to be completed in a fixed amount, basically as a set of 25 reps.

If you don't do this action, you will definitely count, and if you meet the standard required by the body master, you will count once on your mobile phone, and count to 25 times, even if you complete a group. If the basic physical skills of the student are not good, they often do it hundreds of times before they can pick out 25 qualified movements and meet the standard.

Even if 25 counts are made, the overall score is based on the quality of the completion.

As long as you count, you will definitely be qualified, but it is only 60 points to start, and to get a higher score, it depends on the quality of the action.

If you feel that your score is low, you have to redo it, which is also very troublesome.

If you have a little self-esteem, you don't want to get a 60 points directly, so give it to the teacher!

It's not just a matter of face, what does the teacher think of you?

When practicing body movements, male and female students have to do different body movements, and generally girls may like to choose a combination of classical dance and ballet body movement training to practice, but Zhou Yi is not a professional dancer, it is very awkward to do, and it is impossible to practice "one", what kind of weird look of the figure-eight feet, some movements are not suitable for him to practice.

Therefore, the teacher assigns homework, and does not require you to do every action, you can just do the action that suits you.

It's impossible for all body movements to be unsuitable, so what else can you do?

You only need to complete five sets of movements in the morning exercise, and choose the most basic movements to do. This is to let students practice their bodies well, not to let students do difficult movements, let alone dance professionally.

If you only do some basic movements, students with excellent physical fitness can generally complete it in less than 10 minutes, but those with poor physical fitness may not be able to do it in half an hour. Zhou Yi doesn't plan to play tricks, just do his own actions honestly.

He chose five movements to do.

Sit on the ground first and do the action of hugging the front legs, pull the feet with both hands, as long as the patch sensing points of the wrists of both hands and the patch sensing points of the ankles of both feet coincide in front of the patch sensing points on the waist as much as possible, and meet the distance requirements, ensure that the legs are straight, even if a physical action is completed.

Zhou Yi is very standard, and the patches on the wrist and ankle can completely coincide together, which is so beautiful.

The 25 standard movements are done quickly.

The second action is the frog prone pose, Zhou Yi lies prone on the lawn of the playground, bends his knees behind his back, pulls his ankles back with both hands, and tries his best to press down on his calves while breathing naturally. Then put your feet down, start over, and repeat this as many times as you like.

Each time the induction patch of both wrists and ankles of both feet coincides, it is located on top of the waist patch, and the downward pressure power trajectory is made, which is considered to be completed.

It was completed again 25 times, and Zhou Yi was very relaxed, basically without wasting movements.

Every time you make an action, a count will be displayed on your phone, which shows that the action is very standard.

Then Zhou Yi did the physical movements of lowering the waist, moving the legs and pressing the legs, and the principle of mobile phone counting was almost the same, which was very smooth.

Overall, Zhou Yi completed it really easily.

Finally, I looked at the results and got 98 points, but I was deducted two points, I don't know where I was deducted, but Zhou Yi didn't plan to redo it, it was too wasteful to do it for two points that it was not worth it. He also has to concentrate and time to complete both trainings.

Share the results with the teacher, and then Zhou Yi starts the third training.

Ten minutes had just passed, and there was more than enough time for morning exercises.

He doesn't need the teacher's advice for the first two items, but the last two items may not.

Next, Zhou Yi began to do breath training.

Open the breathing advanced tutorial in the mobile phone, this is made by Yan Ying herself, that is, Teacher Yan Ying personally demonstrates, the male teacher is exposed, and the female teacher is only wearing a corset, when breathing, the movement of the chest cavity and abdominal cavity, as well as the rhythm of breathing, can be seen very clearly.

If the student still doesn't understand, it will not be a problem to ask the teacher to help and feel the flow of breath.

After all, students can't be hopelessly stupid.

Zhou Yi stood on the playground and did breath training according to the demonstration in the video. First of all, breathe in the fresh air, feel the breath inhaled, enter from the front of the abdomen, store it in the abdomen, slowly return to the abdomen from the two ribs, and then slowly release it. When inhaling, breathe through your nose and open your mouth slightly to assist. Even if you don't have enough breath, don't open your mouth wide to avoid being irritated by the cold air and causing itchy coughing.

This is how traditional opera performers practice their breath every morning.

Performing arts colleges and universities will naturally learn from this traditional training method.

Traditional, generally tried-and-tested, is beneficial.

When breathing, you should stand up and hold your head high, your eyes level with your tongue against the palate, and gently inhale from the nose to send it to the lower abdomen.

Zhou Yi is the eighth stage of the national arts, and he is no stranger to the breathing method, and he feels that the breathing method of the national art and the drama are similar and have something in common.

Guoshu pays attention to the cultivation of internal strength, practicing a breath inside, refining the muscles and bones outside, and the cultivation of internal strength is closely related to breathing, especially paying attention to the way of breathing, there are abdominal breathing and reverse abdominal breathing, etc., different practice methods, often choose different breathing methods. Moreover, breathing and opening and closing are closely related, and there is a saying of "opening and closing and exhaling, retracting and retracting and releasing exhalation".

In theatrical performances, there are also three breathing methods, namely chest breathing, abdominal breathing, and combined chest and abdominal breathing.

The breath training of Chen Gong is basic training, and it does not involve anything too profound. Those special breathing patterns that involve the performance level have to be learned in professional classes. Morning Gong is to train the basic breath and lay the foundation.

Zhou Yi has a foundation in national arts, and it is not difficult to do it if he tries a little.

He has experience, he has practiced hard qigong before, and he is very proficient in the abdominal and anti-abdominal breathing methods.

Abdominal breathing is a natural breath that relaxes, with the lower abdomen bulging when inhaling and the lower abdomen retracting when exhaling, just like the breathing phenomenon when lying down to recuperate. Its effect in the practice is that the intention is not to use force and the spirit is natural, and the breath around the body is smooth and beneficial to fitness.

Reverse abdominal breathing is artificially controlled breathing, which is physiological transfiguration breathing.

This kind of breathing is dantian controlled breathing, also known as diaphragm reverse breathing, which is the basic skill of Guoshu and the basic breathing method of hard qigong. When breathing, relax the whole body, gently inhale with your nose like a flower, and the airflow goes straight to the dantian through the chest cavity and abdominal cavity, and at the same time intentionally closes the abdomen, tightens the abdomen (yin), anus (door) and both buttocks, and tries your best to contract the navel to close to the spine, raise the lower edge of the ribs, and expand the (chest) part, at this time, the airflow passes through the abdominal cavity, contracts the diaphragm, through the chest cavity and throat, exhales out with the nose, and at the same time relaxes the abdomen, the chest naturally descends, and the lower abdomen bulges out at the same time.

This breathing method can exercise and maintain the reproductive organs, but also to store strength to protect the stomach, the abdomen is relaxed when exhaling, and the lower abdomen is bulging, which is conducive to the development of dantian strength, natural and powerful, and is indeed a good breathing method.

These two breathing methods can be used randomly while performing the gong frame. For example, when practicing Tai Chi, from squeezing to pressing, the center of gravity recoil is inhaled in the reverse abdomen, the lower abdomen is contracted, and the anus is raised with the curl of the tail lug, and the waist spine falls back to the top and naturally contracts the abdomen, which plays a role in accumulating momentum and accumulating strength. Then push forward with both hands, the body posture from accumulation to opening, plus reverse abdominal exhalation, the elastic force generated by the whole body is better.

When Zhou Yi taught his sister Tai Chi, he taught her these things.

But Tang Yan can't practice no matter how she practices, and she has no talent for national arts, so she is naturally not interested.

Later, Zhou Yi could only teach her posture, as long as the posture was beautiful and stretched, but it was all showmanship, it was pure performance, similar to the old man and old lady who practiced Tai Chi on the street, but the posture was more beautiful, but there was no actual combat skill.

However, Zhou Yi himself certainly has a strong foundation and is very proficient in these breathing tricks.

With this kind of national breathing foundation, Zhou Yi will not have a hard time doing other breath training, and he is not a layman who does not understand it at all.

Look at the teacher's demonstration in the video, listen to the teacher's explanation with headphones, and he will know how to do it.

But how do you do it, if you meet the requirements or not, you have to go to the teacher for testing, and you can't detect it with your mobile phone. Only if you pass it from the teacher, you will be considered qualified. The teacher will also give students a score and count it in the general evaluation of the morning work, which is useful for running for class president.

If the breathing method is not correct, or if the details are flawed, the teacher will point it out on the spot and give targeted guidance.

Generally speaking, it is the male teacher who checks on the boys and the female teacher who checks on the girls. Because when instructing, you must touch the chest and abdomen of the student's body with your hands to help the student feel, and even lift the clothes and have two male and female teachers check them separately to avoid suspicion.

Of course, girls must find a male teacher to check, and boys must find a female teacher to check, then there is no way, but the teacher will refuse. Especially if the young dragon teases to go to Teacher Luo Bingqian for inspection, he may be slapped in the face?

After practicing for a while, Zhou Yi felt that it was almost over, and planned to go to the teacher to check and guide.

Of course, he has been practicing in strict accordance with the rules, but he is not blindly innovating.

If you have to use art and drama, you plan to open up another world, create another family, start a sect, and engage in some kind of reverse abdomen joint chest and abdomen breathing Dafa, even if he doesn't go mad, he still has to practice his qi. The difference is a thousand miles! When it comes to the movement of the chest, abdomen and internal organs, if ordinary people don't pay attention, they will get inflammation of the organs and nervous confusion, which will be really troublesome, which is the legendary madness.

Although Zhou Yi will be fine, don't play around. He won't fool around, and he can't be ingenious when he practices seriously.

Respect tradition, it's not fun to go crazy.

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