2. Shoulders: press shoulders, move left and right, loosen shoulders, contain chest, expand chest and hold out chest.
3. Waist: Bend over, treat the waist and lick the waist.
Second, the lower limb training:
1. Ankle, foot hook, foot strain, foot rejection, inward rotation and outward movement.
2. Legs and knees: Stretch, move around, kick, move and control legs.
3. Sufficient: horizontal fork, vertical pressure.
Third, the training requirements:
Mainly solve the flexibility, softness and flexibility of various parts of the body. Emancipate the body, improve physical fitness, and make the most important preparations for the training of subjects and middle schools.
Handling training: (one year)
First, squat:
1. One, two, five squats, full squat, half toe, heel press.
2. Step squat, chest and waist, front side, waist pressing and combination
3. Small waist washing and transverse twisting combination
4. Dance combinations of all ethnic groups: striding, lying and jumping.
5. enrich the rhythm. Strengthen the rhythm change
Second, wipe the floor:
1. One, five, front and back mopping
2. Hook, foot strain, combined with half squat
3. Swing back and forth and move around
4. Combination of positioning, turning head and pressing foot
5. Five-digit parallel synchronous rotation combination
6. Enrich and strengthen the rhythm change
Third, small kick:
The first and fifth players in length kick forward, sideways, backward and slightly for 25 degrees.
Step 2 kick a little
3. Swing back and forth and change one leg
4. Rhythm processing and accuracy enhancement
Four, one leg squat:
1. Front, side and back, with hook feet
2. Fold the end of one leg
3. Take a step, move back and forth, swing and squat.
4. Combined with one-legged transformation
Verb (short for verb) waist:
1. Front and back chest and waist, front and back waist, big waist
2. Lumbar therapy, big technical steps and key points of lying position.
3. Kneel back and come back with one leg
Step 4 swing around and explore the sea
5. hot wheels
Six, control
1. The front, side and rear inspiratory legs are extended, and they move in half and full cycles.
2. Shoot swallows, shoot swallows and explore the sea.
3. Move the front legs, side legs and rear legs
Seven, big kick:
1.
2. The front legs are connected with the rear legs, and the rear legs are connected with the front legs.
3. The side leg is connected to the starting point.
4. Kicking and swinging to explore the sea
5. Shoot the swallow with your side leg.
6. Kick the purple and gold crown
7. Sheet web and leg cover
Intermediate training
First, the waist:
1. Kneel on one knee and lower back on one leg.
Wash the waist slowly and quickly.
Step 3 sleep in the clouds
4. hot wheels
Second, big kick:
1. In-situ, before kicking, beside kicking, kicking, gradual
2. Zijin Crown
3. Kick the front leg and side leg at medium speed.
4. Emphasize the smooth connection of posture.
Third, control:
1. Front, side, back, suction, extension, lift, semicircle movement
2. Shoot at swallows and explore the sea
3. Strengthen the connection between fluency and rhyme.
Four or five jumps:
1. One-bit, two-bit, displacement jump and five-bit foot-changing jump
2. The swallow jumps
3. Turn into a 250-degree leg and explore the sea.
Five, jump:
1. One, two, five jumps
2. Shift jump, cross jump
Sixth, jump:
1. Staggered jumps and staggered shots.
2. Staggered jumping and staggered shooting.
3. Staggered jump, staggered volley
Transform and jump
Technical skills:
First, turn,
1.2-3 translation
2. oblique translation: 8.
Second, turn over:
1. Step turn, turn forward and backward.
Turn 3-5 more.