1, total body relaxation combined exercise
(Requirements: Maximum extension of action)
2, shoulder pressure exercises
(Requirements: knees erect, back straight, hands shoulder width apart, shoulders relaxed)
3. Waist exercises (requirements: the movements are consistent, the breathing is symmetrical, and the waist is pushed up one section at a time, so as to achieve the purpose of waist exercises).
4. leg press exercise (requirements: legs straight, waist straight, straddle, leg press should be disconnected from the thigh root, and the abdomen should be attached to the thigh).
5. Squeezing exercise (requirements: back straight, spine stretched to the maximum)
6, stand on tiptoe (requirements: five fingers on the ground, legs upright)
Basic component
"Hook foot" combination
1, legs
Action: Sit in a proper position with your legs straight, your feet together, and your instep toes extended downward.
Requirements: when stretching the foot, the instep is stretched to the maximum extent, and it is in a beautiful arc with the calf.
Organizational teaching method: (1) Teachers demonstrate and explain the double-stretching exercise.
(2) Teachers lead students to practice collectively.
3) Teachers correct students' movements and explain the norms and essentials of movements.
4) Students do actions by themselves.
2, double hook feet
Action: Prepare to stretch your foot and hook the whole foot with your toes in the direction of your calf.
Requirements: the heel is extended to the maximum, and the instep and calf form an angle of less than 90.
3. Organizational teaching method:
1) The teacher demonstrates the double hook foot exercise.
2) Teachers lead students to practice collectively.
3) Teachers correct students' movements and explain the norms and essentials of movements.
4) Students do actions by themselves.
3. Double toes
Action: stretch your feet to prepare, and hook your toes in the direction of the instep.
Requirements: only hook your toes and keep your instep stretched.
Organizational teaching methods:
1) The teacher demonstrated the practice of double-hooking toes.
2) Teachers lead students to practice collectively.
3) Teachers correct students' movements and explain the norms and essentials of movements.
4) Students do actions by themselves.
4. Double toe stretching
Action: prepare with double toes, toes down, and form a pair of feet.
Requirements: only extend your toes and keep your feet on the instep.
Organizational teaching methods:
1) The teacher demonstrated the double toe stretching exercise.
2) Teachers lead students to practice collectively.
3) Teachers correct students' movements and explain the norms and essentials of movements.
4) Students do actions by themselves.
5. Bend your knees and hook your feet for external rotation
Action: Sit with your legs straight in the right posture, bend your knees and hook your feet, and then open your feet to both sides.
Requirements: Heels should be close together, and heels should stay where they are when bending their knees.
Organizational teaching methods:
1) The teacher demonstrates the practice of knee bending and foot hook external rotation.
2) Teachers lead students to practice collectively.
3) Teachers correct students' movements and explain the norms and essentials of movements.
4) Students do actions by themselves.
6, the foot extension pronation action: prepare to bend your knees and hook your feet, straighten your knees and extend your feet together.
Requirements: when the foot is rotated internally, it should rotate internally with the cross root as the axis.
Organizational teaching methods:
1) The teacher demonstrated the method of extending the foot and pronating.
2) Teachers lead students to practice collectively.
3) Teachers correct students' movements and explain the norms and essentials of movements.
4) Students do actions by themselves.
7. Alternate foot extension: Stretch your legs, prepare your feet in the right position, hook one foot and stretch one foot, and do it alternately.
Requirements: the feet should be hooked and extended to the maximum.
Organizational teaching methods:
1) The teacher demonstrated the practice of alternately hooking feet.
2) Teachers lead students to practice collectively.
3) Teachers correct students' movements and explain the norms and essentials of movements.
4) Students do actions by themselves.
5) Practice the actions learned in this lesson together.
6) Practice in groups and students learn from each other.
Fourth, the end.
1, the teacher summed up the content of this lesson.
2. Announce the content of the next class.
3. Homework: Ask students to practice double-extended feet, double-hooked feet and double-hooked toes.
Double toe extension, knee hook foot external rotation, foot extension internal rotation, alternate foot extension, check the next class.