HOLIDAY SPORTS CLUB. CLUB SPOT LIGHT [J-POP DANCE] Session No. 287, Time Block [F], 7/14, 2:30-4:20pm

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1 HOLIDAY SPORTS CLUB CLUB SPOT LIGHT [J-POP DANCE] Session No. 287, Time Block [F], 7/14, 2:30-4:20pm The workouts offered by the Japan's biggest fitness club, Holiday Sports Club, are comprised of J-POP DANCE using music that are popular in Japan, and fitness programs that combine music with Yosakoi, a traditional Japanese dance, and Karate, a traditional martial art, to experience and enjoy Japanese culture while exercising. 1. Workout Flow Exercise thematically based on Japanese culture is divided into 5 blocks and performed based on content that infuses Japanese culture into the tools used and the music played. No Genre Theme Songs Time (1) J-POP DANCE Japanese idols 2 songs 12 minutes (2) J-POP DANCE Japanese concerts 2 songs 12 minutes (3) KARATE Exercise incorporating Karate kata 2 songs 15 minutes (4) YOSAKOI SORAN Traditional Yosakoi Soran dance 2 songs 20 minutes (5) J-POP DANCE Karaoke 3 songs 20 minutes 2. The uniqueness of these programs - What J-POP DANCE, YOSAKOI SORAN, and KARATE have in common is that they all use Japanese music. - Various aspects of Japanese culture can be felt through the music, the moves, and the items used. - The programs are made up of simple moves that anyone can do and enjoy. (1) J-POP DANCE Uses popular hit songs and music by famous artists and idols. Uses simple choreography infused with dance elements matching the music being played. The instructor takes the lead while signing karaoke, which originated in Japan, and everyone dances along with the instructor. (2) YOSAKOI SORAN This is a traditional dance born from the songs and gestures of fishermen. The dance strongly reflects the movements of fishermen with dancers taking a wide stance to express the gestures of fishermen rowing boats, pulling with all their might to operate rope nets, and tossing caught fish diagonally over their shoulders. Dancers hold instruments called a Naruko in each hand and move them rhythmically like snapping to achieve an enhanced fitness effect by moving up and down, left and right of their center of gravity and twisting in a spiral motion. (3) KARATE Karate is a traditional martial art that originated in Okinawa. It is said to have evolved as a means of self-discipline and also for the purpose of enhancing one s own body and spirit. Martial arts are the very symbol of Japan, and embody the spirit of the Japanese people.

2 Karate combines attacking thrusts and kicks with defensive receiving, and focuses movement around the torso of the body to thus gain a bodily awareness of each movement and forge concentration. 3. Workout structure The content and features of each part of the workout to be performed on a given day Beginners can participate in any part with confidence and thus readily realize the actual effects of each part. The concept is that the workouts should be easy, simple, and fun. Within this concept, workouts are structured to convey a sense of Japanese culture. Title Theme Details Characteristics of the movements (1) J-POP DANCE Japanese idols Dance program with simple choreography set for 2 songs by popular Japanese singers Portions of the choreography danced by the singers in their music videos are incorporated with choreography linked to the songs. (2) J-POP DANCE Part 2 Japanese concerts Uses 2 hit songs in Japan. Recreates Japan s live music scene with moves like twirling a towel above Participants have hand towels and twirl like propellers or flutter as they dance along to lively up-tempo music. your head, which are commonly used in live concerts in Japan. (3) KARATE Exercise incorporating Karate kata Participants learn karate kata, then perform the techniques with music produced using Japanese instruments during the latter half of the program. Seiken tsuki Jodan mawashi geri Gedan barai Participants perform karate gestures while controlling their breathing and the muscles of their entire Seikan tsuki, is an attack kata, which power is focused in the upper body to reinforce the torso of the body by thrusting a fist forward, while the Jodan mawashi geri is a kata which power is focused in the lower body and a leg is raised above the head when kicks. Gedan barai is a defensive kata which the legs are spread wide front and back, arms are brought forward, and power is infused into the entire Each movement is moderated, but power is controlled by linking breathing to the entire body and using the vocalization of the fighting spirit to make mind and body as one.

3 (4) YOSAKOI Traditional Yosakoi This is a program using Movements that express gestures SORAN Soran dance characteristic Yosakoi made by fishermen. The lower body movements together with is strengthened by moving the body s Naruko, which are center of gravity up, down, left and percussion instruments, to right, while spiraling twisting tone up the body and burn movements serve to tighten the fat. This is a new exercise waist. A significant amount of using instruments. momentum is obtained in addition to the enjoyment of movement generated by bouncing and the elation provided by the Naruko. (5) J-POP Karaoke This is a dance program This program is made up of 3 songs, DANCE Part.3 that the instructor dances and dancing is performed to karaoke with the participants to songs with choreography added on simple choreography while to each song and all dancing singing karaoke songs. completes with the third song. The items used in these workouts include hand towels and Naruko. Naruko are wooden percussion instruments made from Japanese cedar and were once used to scare off birds. Naruko are important items because their high clear sound carries well to thus enliven the exercises. They are not tools for placing loads on the arms like dumbbells are.

4 4. Descriptions of the movements that characterize YOSAKOI SORAN and KARATE YOSAKOI and KARATE include characteristic moves, which, if mastered, help make the programs more fun. YOSAKOI SORAN <Up and down movement> Sounding the Naruko Effective in tightening the upper body Shake the Naruko vigorously to strengthen the forearms. Alternately raise arms to tighten shoulders and upper arms. Raise abdominal pressure to maintain posture and strengthen the trunk. Strengthen the back by raising the upper body from a downward-facing posture. <Left and right movement> Fisherman pulling a net Effective in tightening the lower body Extend both arms to the side, as if grabbing a net. Squat down from a stance where the toe opens outward to strengthen the adductor muscle. Rise from the squatting position to strengthen the quadriceps. In the squatting posture, the arms are held parallel to the floor to strengthen the deltoids. <Spiral movement> Tossing caught fish backward Effective in tightening the waist Take a long stride and lower the head. All movements are done with legs spread wide in order to express powerful movement. Since the entire body is used in a significant way, the heart rate will likely rise to thus impart a tightening effect to the lower body and waist. Twist backward while raising the upper body to tighten the waist. Maintain this posture while keeping the head lowered to strengthen the lumbar area. While paying attention to the oblique muscles, resolutely turn to face backward.

5 KARATE Kata (forms) <Seiken tsuki> Attack kata Focus power in the torso and set the upper Extend the arm forward and make a tight fist. Thrust the arm forward while squeezing it so that the back of the hand faces upward. Spread the legs wide and squat down. <Jodan mawashi geri> Attack kata Extend arm in front of the face to protect from opponent's kicks. Grip the floor with the entire bottoms of the feet to stabilize the lower Face the top of the foot up, and raise the foot to the height of the opponent s face. <Gedan barai> Defensive kata Face the navel to the side. Tighten the side and focus power in the upper Extend the knee and flex the leg. Extend and flex the arm to receive the opponent s middle kicks out front of the Set the torso to keep balance. Point the axis foot outward to facilitate rotation of the Extend the knee of the trailing leg and flex the leg to stabilize the lower Point the toes of the trailing foot outward. Point the toes of the leading foot toward the opponent. We have a special page in Facebook. Please visit the page to view a video introducing the Yosakoi that will be performed in upcoming workouts.