体能组合动作练习水平（三）体能组合动作练习

水平

（三）+体能组合动作练习

（十三）热身导入动作一慢跑20s动作二肩绕环（前、后）20-30S动作三提腿触掌（后）20-30S动作四手腕、踝关节（左）20S休息+调整呼吸20s第一阶段体能（每个动作之间间歇）10S动作一跨下击掌20s动作二前后并脚跳20s动作三微蹲跳2cls动作四后踢腿20s动作五快速开合20s动作六弓箭步20S动作七开合跳20s动作八原地摆臂20s休息+调整呼吸60S第二阶段体能（每个动作之间间歇）10S动作一弓步提膝20s动作二前后并脚跳20s动作三原地摆臂20s动作四后踢腿20s动作五快速开合20s动作六单脚侧跳20s动作七开合跳20s动作八俯卧撑个6-12休息+调整呼吸120S第三阶段体能（每个动作之间间歇）10S动作一侧举开合20s动作二弓箭步20s动作三快速小步跑20s动作四单脚侧跳20s动作五交叉开合跳20s动作六蹲步跳20s动作七原地摆臂20S动作八高抬腿下压20s放松练习放松一弓步上举牵拉放松二小腿牵拉放松三站位体前屈放松四腰背部拉伸放松五拍打大小腿。