神州牛牛

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                                1. 坐位体前屈要领 详解坐位体前屈的动作要领

                                  神州牛牛  ZAIHENDUOTIYUKAOSHIZHONG,ZUOWEITIQIANQUSHIYIXIANGBIBUKESHAODECESHINEIRONG,TADEDONGZUOYAOLINGBIJIAOJIANDAN,JINGCHANGLIANXIDUISHENTIYESHIFEICHANGYOUHAOCHUDE。NEIMEZUOWEITIQIANQUDEDONGZUOYAOLINGYOUNAXIENI?TONGGUOXIAWENYIQILAILEJIEYIXIABA。

                                    坐位体前屈要领

                                    ZUOWEITIQIANQUDEDONGZUOFANGFA:MANMANLIANPINGZUOZAIDISHANG,SHENZHISHUANGTUI,JIAOBANBENGZHI,RANHOU,WANQUYAOBU,SHUANGSHOUFANGZAITOUDELIANGCE,JINLIXIANGQIANSHENMANMANYONGLI,BUYAOHUANG。

                                  坐位体前屈的动作方法:慢慢练平坐在地上,伸直双腿,脚板崩直,然后,弯曲腰部,双手放在头的两侧,尽力向前伸慢慢用力,不要晃。

                                    一、立位练习法

                                    1、SHUANGJIAOKAILITIQIANQULIANXIFADONGZUOFANGFA:SHOUXIANJIANGSHUANGJIAOFENKAI,RANHOUJIANGTALIQILAI,KUANDUHEJIANBANGJULICHABUDUO,RANHOUJIANGXIGUANJIESHENZHI,JIEZHEJIANGYAOBUHEBEIBUJINXINGFANGSONG,RANGZIJIDESHUANGSHOUZIRANDEXIACHUI,RANHOUZHUNBEIZUOZUOTIQIANQULIANXI。

                                    2、DANJIAOZHICHENGLIANXIFADONGZUOFANGFA:(YOUZUOJIAOWEILI)ZUOJIAOXIANGZUOQIANFANGMAIYIXIAOBU,JIAOGENZHEDICHENGZHICHENG,JIAOJIANGOUHUI,XIGUANJIESHENZHI,SHENTIZHONGXINLUOZAIYOUTUISHANG,YOUTUIXIGUANJIEWANQU;ZUOSHOUYAZAIZUOJIAOXIGUANJIESHANG,JIAZHENDONGYONGYOUSHOUMO(ZHUA)ZUOJIAOJIAOJIAN。

                                  神州牛牛  3、SHUANGJIAOBINGLONGTIQIANQULIANXIFADONGZUOFANGFA:SHUANGJIAOBINGLONG,XIGUANJIESHENZHI,YAOBU、BEIBUFANGSONG,SHUANGSHOUZIRANXIACHUI,JIAZHENDONGZUOTIQIANQULIANXI。

                                    二、坐位练习法

                                  神州牛牛  1、DANJIAOLIANXIFADONGZUOFANGFA:ZHEILIWOMENYIZUOJIAOLAIJULI,SHOUXIANJIANGZUOJIAODEXIGUANJIEJINXINGSHENZHI,RANHOUJIANGZUOJIAODEJIAOJIANGOUHUI,JIEZHEJIANGSHENTIJINXINGQIANPU,RANHOUYONGYOUSHOUZHUAZHUZUOJIAODEJIAOJIANHUOZHESHIQIANMIANJIAODEJIAOZHANG。

                                    2、SHUANGJIAOFENKAILIANXIFADONGZUOFANGFA:SHUANGJIAOFENKAITONGJIANKUAN,XIGUANJIESHENZHI,JIAOJIANGOUHUI,SHENTIQIANPU,JIAZHENDONGYONGSHUANGSHOUQUZHUASHUANGJIAOJIAOJIANHUOZHESHUANGJIAOQIANJIAOZHANG。

                                  神州牛牛  3、SHUANGJIAOBINGLONGLIANXIFADONGZUOFANGFA:SHUANGJIAOBINGLONG,XIGUANJIESHENZHI,JIAOJIANGOUHUI,SHENTIQIANPU,JIAZHENDONGYONGSHUANGSHOUQUZHUASHUANGJIAOJIAOJIANHUOZHESHUANGJIAOQIANJIAOZHANG。

                                    三、利用台阶练习法动作方法

                                    神州牛牛学生站在上一级台阶上,成立位体前屈姿势,加振动,用手指指尖或手掌去触摸下一级台阶的台面。

                                    WOMENZAIXUNLIANDESHIHOUYIDINGYAOGENJUSHIJIQINGKUANG,BIRUYAOCONGXUESHENGDEJUTIQINGKUANGCHUFA,GENJUMEIGERENDEBUTONGQINGKUANGZHIDINGGERENDEXUNLIANFANGFA,ZHEIYANGBIJIAOYOUZHENDUIXING,JUTIDEYOUXIAMIANDEJIDIAN:

                                  坐压腿:双腿分开坐在地面上,一条腿屈膝,脚跟接触伸展腿的内侧。呼气,上体前倾贴近伸展腿大腿的上部。伸展腿膝部保持伸直,动作幅度尽量大。

                                    1、压腿动作

                                    (1)ZUOYATUI:SHUANGTUIFENKAIZUOZAIDIMIANSHANG,YITIAOTUIQUXI,JIAOGENJIECHUSHENZHANTUIDENEICE。HUQI,SHANGTIQIANQINGTIEJINSHENZHANTUIDATUIDESHANGBU。SHENZHANTUIXIBUBAOCHISHENZHI,DONGZUOFUDUJINLIANGDA。

                                    (2)YATUI:ZAIGAOTAIQIANZHANLI,YITIAOTUISHENZHIFANGZAITAISHANG,LINGYITIAOTUIZHICHENGDIMIAN。HUQI,SHUANGTUIXIGUANJIESHENZHI,KUANGUANJIEZHENGDUITAIZI。SHANGTIQIANQING,TIEJINTAISHANGDATUISHANGBU,SHUANGSHOUFUHUAIGUANJIEQIANBU。

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