一、热身运动
active games for warm up.
12.3
1. Spell it out.
Demonstrate How to create letters of the alphabet using your body.
Put some of the letters together to spell a word.
查图，学做
2. Popcorn game.
I'm a piece of popcorn. Put me in a pot. Shake me as fast as you can.
（ We pretend we are a piece of popcorn and shimmy and jump down to the ground.）
When I get hot enough，up I pop.
背会，设计动作，练习
3. The waltz
the waltz pattern resembles a box. It can be broken down into two half boxes --a forward half box and a backward half box. Each box includes three steps. For the forward half box 1.step forward Left foot 2.right foot moves to the side, and 3. left foot closes to right foot. For the backward half box 1. right foot moves back 2. let foot moves to the side. And 3. right foot closes to left foot.
网上找视频，学一下华尔兹的基本步法。
4.Go crazy. Anything goes.
二、伸展活动
Stretching exercises.
12.4
5.neck rolls
6.shoulder lifts
7.arm circles
8.front of the shoulder stretch
9.back of the shoulder stretch
10.triceps stretch
Lower body.12月5日。
11. Butterfly wings
in the seated position with your knees pointing to each side. Bring the bottom of your feet together, hold your feet with your hands, slowly raise and lower your knees five times.
12. Smell your stinky toes.
坐姿膝盖朝向两侧，脚跟并拢用手辅助角然后弯腰试着用你的鼻子，够你的脚尖。保持这个姿势，数到十。
13. Row, row, row your boat.
两人一组，坐在地板上面对面把腿分开，脚和脚相抵，手握住一方后退的时候，另一方前进。
14.腿部拉伸。
双脚分开与肩同宽，手放在屁股上。一条腿向前迈一大步。弯曲膝盖身体压到最低。保持两秒钟。重心放在前脚上
15.跨做拉伸straddle stretch
双腿分开跨坐，身体弯曲，偏向右腿，感觉到拉伸，保持10秒。恢复直立，然后换左侧。
16.股四头肌quadriceps stretch
椅子或者台面
面对椅背站立，左手扶住保持平衡，右腿向后弯曲，右手抓住右脚，向屁股靠近，直到感觉到大腿前部的拉伸，保持10秒。
17.脚尖走路walk on toes
walk on your tippy toes and count to 30
18.脚跟走路walk on heels
walk on the heels of your feet and count to 30
19.小腿拉伸calf stretch
双手放到墙上，右腿靠近墙张力，左脚后退一大步，膝盖伸直，双脚脚跟着地。感觉到左腿小腿肌肉的拉伸。保持10秒。重复右腿。
20.大腿内测拉伸inner-thigh stretch侧弓步压腿
stand up straight with your legs a little farther than shoulder width apart and your toes and heels on the floor pointing out at about a 45-degree angle. Bend your right knee to a 90-degree angle but keep your right knee over your right ankle. Keep your left leg stretched out straight. Breathe and hold the stretch for 10 seconds, and then switch legs.
双脚分立比肩宽，双脚成45度角。右膝盖弯曲90度，保持在右脚踝正上方
21.腿后拉伸back of the leg stretch摸脚
三、胸部和北部
22.hug yourself
give yourself a big hug for 10 second
23.knees to chest
平躺弓腿双脚着地。座席靠胸，拥抱一下。保持10秒。还原，换腿。
24. elephant stretch
站姿，手指交叉放于身前。身体前倾，直到背部完全平行于地面，边走路边前后摆动手臂，像大象鼻子运动。
25.天鹅伸展swan stretch
26.超人伸展
27.海豹
28.cat and cow
29.overhead
30.full body stretch
网友评论