Hip flexibility training. .
2. Main actions and requirements:
First, hip compression
Sit with your feet straight and press your hips: your feet are opposite, grab the arch with both hands, put your knees on the ground to the maximum extent, spread your chest forward and look up 1.
Open your legs sideways and press your hips: hook your feet, open your legs sideways to the maximum extent, touch the ground with your fingertips, expand your chest and lean forward, depending on 1.
B, group folding: flat feet, knees bent together, chest out, hands crossed, legs hugged together.
C, one leg shaking and hip pressing: put your hands and right hands on your knees, turn around at the same time to see 2 or 8 o'clock, and then press your knees down.
D, the doll climbs forward: on the basis of expanding the chest and pressing the crotch, climb forward with both hands to imitate the doll shape.
3. rhythm:
Preparatory posture: lean to 1, sit cross-legged, and grasp the arch with both hands.
Prepare music:
(1)-(2) Keep ready.
The first paragraph:
(1)-1-2 Sit on the leg board and press your crotch.
3-4 reduction
5-8 Repeat (1)1-4.
(2)-1-4 The doll crawls forward.
5 back to the ready position
6-8 Keep your posture.
(3)-(4) Repeat the actions of (1)-(2).
The second paragraph:
5]- 1 group body and hip joint
2-4 Keep your posture.
5 back to the ready position
6-8 Keep your posture.
[6]- 1-2 Right leg shaking, hip pressing twice.
3-4 Return to Ready Position
5-6 The left leg vibrates and presses the buttocks twice.
7-8 Return to the ready position.
(7)-(8) Repeat the actions of (5)-(6).
The third paragraph:
⑼-1Open the right hook foot to the side leg position, and support the ground forward with the fingertips of the right hand.
2-4 Keep your posture.
5 Open the left hook foot to the side leg position and help the left fingertip to land forward.
6-8 Keep your posture.
⑽- 1-2 Open your legs and press your hips down.
3-4 When the body returns to the upright position, the fingertips naturally return to the front.
5-8 Repeat ⑽ 1-4
⑾-1Sit cross-legged with your right foot, and grasp the right arch with your right hand.
2-4 Keep your posture.
Sit cross-legged with your left foot, while grasping the left arch with your left hand.
6-8 Keep your posture.
⑿- 1-4 group body and hip joint
5 back to the ready position
6-8 Keep your posture.
Fourth paragraph
[13]-[ 13] Repeat (1)-(4) Action.
End segment
⒄— ? Repeat ⑼ 1-8.
⒅- 1-4 The doll crawls forward.
5-8 elbows on the ground, hands on cheeks.
Tilt turned his head to the right and left eight times.
4. Tip:
A, press the crotch to the maximum.
B, to reflect the lively and lovely doll image.
5. Lyrics:
Doll, doll, I am a lovely doll.
Doll, doll, I am a beautiful doll.
Oh, dad, thank you for giving me a happy home.
Oh, mom, thank you for giving me a warm home.
Oh, dad, thank you for giving me a stable home.
Oh, mom, thank you for giving me a happy home.
Doll, doll, I am a lively doll.
Doll, doll, I am a strong doll.