1. Training purpose:

Hip flexibility training. .

2. Main actions and requirements:

a. Press the crotch

Sit cross-legged and press the crotch: your feet face each other, and hold the arch of the foot with both hands. Keep your knees as close to the ground as possible, extend your chest, lean forward, and look up at 1 o'clock.

Spread your legs to the side and press your hips: hook your feet, spread your legs to the side as much as possible, support the ground with the fingertips of both hands relative to each other, extend your chest and lean forward, looking at 1 o'clock.

b. Tuck your body together and close your hips: flat feet, bend your legs and knees together, hold your chest and lower your head, and cross your hands to hold your calves.

c. One-leg trembling hip pressing: overlap your hands with your right hand on top, place it on your knees, turn your waist to look at 2 and 8 o'clock, and press your knees downwards.

d. Doll crawl forward: On the basis of spreading the chest and pressing the hips, crawl forward with both hands to imitate the doll shape.

3. Rhythm:

Preparation position: Turn towards 1 o'clock, sit cross-legged with your feet facing each other, and grasp the arches of your feet with both hands

Prepare music:

⑴— ⑵ Maintain the ready position

The first paragraph:

⑴— 1-2 Sit cross-legged with your feet and press your hips

3-4 Restore

5-8 Repeat ⑴1-4 actions

⑵— 1-4 Doll crawl forward

5 Return to ready position

6 —8 Maintain posture

⑶— ⑷ Repeat ⑴—⑵ actions

Second paragraph:

⑸— 1 Tie up the body and hips

2-4 Maintain the posture

5 Return to the ready position

6-8 Maintain the posture

⑹—1-2 Shake the hip with one right leg 2 times

3-4 Return to the ready position

5-6 Shake the left leg and press the hip 2 times

7-8 Return to the ready position

⑺— ⑻ Repeat the ⑸—⑹ action

The third paragraph:

⑼— 1 Open the right hook foot to the side-open leg position, and at the same time hold the ground with the fingertips of the right hand forward

2-4 Maintain the posture

5 Open the left hook foot to the side-open leg position, and at the same time hold the ground with the fingertips of the left hand forward

6-8 Maintain the posture

⑽— 1—2 Open your legs and press your hips

3—4 Return your body to an upright position, and return your fingertips to the front naturally

5—8 Repeat ⑽1— 4

⑾— 1 Retract the right foot to the opposite foot and sit cross-legged, while grabbing the arch of the right foot with your right hand

2—4 Maintain the posture

5 Retract the left foot Sit cross-legged on the opposite foot, and grasp the arch of the left foot with your left hand at the same time

6-8 Maintain posture

⑿—1-4 Tuck your body together at the hips

5 times Go to ready position

6-8 Maintain posture

Fourth section

⒀— ⒃ Repeat ⑴—⑷ actions

End section< /p>

⒄— ?1—8 Repeat ⑼1—8 actions

⒅— 1—4 Doll crawl forward

5—8 Put your elbows on the ground and support with your hands Cheeks

⒆—⒇ Tilt your head right and left 8 times

4. Tips:

a. Press your hips to the maximum extent.

b. It should reflect the image of a lively and cute doll.

5. Lyrics:

Doll, doll, I am a lovely doll.

Doll, doll, I am a beautiful doll.

Oh, dad, THANK YOU, give me a happy home.

Oh, mom, THANK YOU, give me a warm home.

Oh, dad, THANK YOU, give me a stable home.

Oh, mom, THANK YOU, give me a happy home.

Doll, doll, I am a lively doll.

Baby, baby, I am a strong baby.