组员:李春芳 李进琴 许浩
一、足部:
1、足部激活,勾脚抓东西,建立足底筋膜弹性
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2)足弓弹性建立(弹跳,脚跟不要压实)进阶可以离地
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3)步态练习(脚尖、脚跟、脚外侧压地)感受足的根基压地感
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二、下肢力线训练
仰卧山式
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2、俯卧山式
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3、仰卧上伸腿
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4、双膝高跪/+上劈下拉
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5、四足跪/下犬式+屈髋后顶
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6、剪蹲/+上劈下拉
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7、同步屈膝屈髋
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8、负荆请罪
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9、外展深蹲/侧倾深蹲/前倾深蹲
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10、单腿站立/单腿屈膝屈髋
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11、保加利亚蹲
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12、硬拉
1)硬拉触强
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2)背杆硬拉
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3)壶铃硬拉
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4)长杆伸肌单腿硬拉
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