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广场舞教程?

2023-01-07 07:31:33  来源:网络   热度:

广场舞当下很受广大众的欢迎,无论男女老少都可以参与其中,不仅可以锻炼身体、娱乐身心,还可以认识到很多朋友。广场舞不同于专业舞蹈,有学习容易、内容简单、实用性强等特点,那么一起来看一下广场舞的教程吧!

广场舞简介

广场舞按类型分,主要分为中老年秧歌、腰鼓、扇子舞、伞舞、球操等。按步法来分,大众广场舞主要有为12步、16步、 18步、 20步、22步、 24步、 26步、27步、30步、 34步、 36步、 37步、40步等等,最多的达200-300步。

舞步教程详解

按类型分

中老年秧歌

中老年秧歌舞视频教程可以参考:【中老年秧歌舞《大妈扭得美》64步欢快喜庆】 【秧歌广场舞《大姑娘美大姑娘浪》正背面附教学】

动作要点:首先左脚往右前方交叉过来,再右脚往左前方交叉过来,接着左脚退回去,右脚并过去。

腰鼓

腰鼓舞,均穿彩服,腰间挂一只椭圆形小鼓,双手各持一根鼓槌,鼓槌上扎有红绸,边打边舞,节奏强烈,舞步多变化,能走出各种复杂美妙的图案。腰鼓舞视频教程可以参考:【广场舞《开门红》欢快喜庆腰鼓舞,正背面演示】

这里分享全国第二套健身腰鼓中的开场引子步,共十拍,先看完整示范。

分解动作要点

第一拍:左脚向左迈出,同时双手面前交叉打两边鼓,马步蹬。

第二拍:两脚原地跳,两手同时打两边鼓。

第三拍:重心向左形成左弓右箭,同时左手甩绸右手打鼓。

第四拍:重心向右,形成右弓左箭,同时左手收回,右手甩绸。

第五拍:左脚向后撤,形成前弓后箭。同时右手打右鼓面。左手向前甩绸,头向后。

第六步:弓箭步不动,左手收回鼓面,右手向前甩绸,同时头转向前边。

第七、八拍:右脚收回,右手同时打右面鼓,下蹲向前跑。

第九、十拍:左脚踏于右脚尖,同时立起,左手向前甩绸,右手打鼓。

扇子舞

扇子舞的美,在于道具与动作的完美配合。扇子的基本拿法是用大拇指、食指和中指三个手指捏住扇尾撑开扇子,可用大鱼际托住扇骨,固定扇子,无名指和小指可以翘起。

在舞蹈过程中,扇子打开方式有:

竖直打扇:右手拿扇子,捏住扇骨,依靠扇子自身重力打开扇子,扇子竖直放在胸前或头顶;当扇子在头顶打开时,右手应经身体前、侧向上划圆上到头顶打开,扇子略向后拉,右肩膀打开。

水平打扇:右手拿扇子,经身体前、侧拉到五位手位置,大拇指固定扇骨,食指和中指推开扇子,扇子水平打开,扇头朝下,放在身侧。

内8字绕扇:用三个手指勾住扇柄,大拇指和食指分别放在扇子的两边,大拇指和食指用来导向,让扇子朝着你的意愿旋转。

扇子舞视频教程可以参考:【经典红歌扇子舞《走进新时代》简单欢快大气】 【贺年喜庆广场舞《红红的中国结》动感大气扇子舞】

这里分享扇子舞搭秧歌步组合示范,背景音乐是《在希望的田野上》:

1、右臂八字绕扇,左叉往上一步,左臂八字绕扇。

2、左叉后退,双臂八字绕扇,正丁步拧字前进,正丁步拧字后退。

3、肩前拨扇子,同时左脚提拧步,滚步丁字三步。

4、八字绕扇子,丁字步三步,结束动作。

伞舞

伞舞是一种抒情的舞蹈,这里分享一下伞舞,背景音乐是《妈妈的油纸伞》。伞舞广场舞视频教程分享:【伞舞《又见江南雨》】 【伞舞《沛伞舞》】

1、右手撑伞,往前走四步,具体是先抬左脚往前一步,再右脚往前,左脚往前,右脚往前。再原地踏四步,同时伞往左侧旋转。

2、回到右手往上撑伞,同时脚往后踏四步。接着原地踏四步,左脚往右交叉一步,右手伞往下顺时针绕一圈,伞回到上方时,右脚往右侧一步。

3、右脚往左交叉一步,同时伞往下逆时针绕一圈,伞回到上方时,左脚往左侧一步;往后退四步,左脚先退,右手拿伞,伞在胸前往下两次。

4、抬左脚跳起落下,跳起床伞往上送一下,右脚往右边侧一步,伞轻轻放到左肩;抬右脚跳起落下,伞此时往上举;左脚往左侧一步,伞轻轻放到右肩,左手扭花手;右脚侧一步,右手扭花手。所有动作重复一遍。

球操

球操广场舞视频教程分享:【广场舞健身操05《微笑》示范(国家体育总局发布12套广场舞健身操)】

双手左右持球:双手掌心相对,握球的左、右两侧,两肘向内收紧。

双手上下持球分两种

1、右手掌心向下,左手掌心向上,握球的上、下部,两肘向外打开。

2、右手掌心向下,左手掌心向下,握球的上、下部,两肘向外打开。

单手正托球:五指稍分开,手指微屈,掌心向上,用手指和手掌自然托球的下部。

单手反托球:手臂以肘关节为轴向内中绕环、使掌心转向上托住球的下部。

球操示范:做向左右转动球时,两臂向外,使球在两手间转动,经两手指尖两臂向内,球在两手的另一面继续转动。

按步法分教程

广场舞的步法根据歌曲的种类有不同的区分,基本上都是前后左右的进步和退步,配合手部动作,还有斜方位的舞步。这里主要介绍大众广场舞12步、16步、 18步、 20步、22步、 24步、 26步、27步、30步、 34步、 36步、40步中其中一首歌曲的步法教程。

12步

动作要领:歌曲《情路弯弯》。向左侧走12步,左脚往左一步,右脚往左脚上方交叉,左脚往上一步,右脚往左脚后面侧面走,右脚往左脚上方交叉,抬左脚转一圈,右脚往上后跟点地,左脚后跟往上点地。同理,向右侧走12步。

16步

动作要领:歌曲《哑巴新娘》。左脚前点后点,再前点后点。上左脚,侧右脚。上右脚,侧左脚。左脚起,向后退4步,双手前后摆。打开双手,双脚,右脚后点。打开双手,左脚后点。

18步

动作要领:歌曲《舞女》。上走四步,退四步,向左走四步,向右走四步,秧歌步两个,交叉上四步,交叉后退四步,左右并步一个八拍,小四步,扭胯。

20步

动作要领:歌曲《宝贝你最美》。左脚起左走四步,右脚起右脚走四步。左脚起前进四步,右脚起后退四步。左脚起左转圈四步。

22步

动作要领:歌曲《幺妹住在十三寨》。首先双脚站立,左脚两个侧点,回中间点三下。再右脚两个侧点,回中间点三下。四个弹跳,左叉往上斜跳,收回,右叉往上协调,收回。最后两个秧歌步。

24步

动作要领:歌曲《掀起你的盖头来》。秧歌步两组,左脚前点后点前点收,右脚前点后点前点收,前走压脚侧点四步,后退四步。

26步

动作要领:歌曲《旧梦》。右脚前点,后点,前点,后点,往前走两步,右脚前点,后点。前走1哒2,3哒4,摆胯四个。右脚后点,转身,右脚前点。动作重复一遍。

27步

动作要领:歌曲《一生与你擦肩而过》。右脚侧点收,左脚侧点收,右脚前后踏。左脚侧点收,右脚侧点收,左脚前后踏。左叉上,右脚侧点。右叉上,左脚侧点。后退四步,左叉上,右脚侧点。右叉上,左脚侧点,向后退四步。

30步

动作要领:歌曲《迪拜慢摇》。左右前点收,左右侧点后点侧点收,前走压脚侧点八步,后退四步,横跨并步,秧歌步一组。

34步

动作要领:歌曲《猜》。左右各两个前点,左侧点四步。左右各两个前点,右侧点四步。左点,右点,向右摆胯两下。左点,右点,向左摆胯两下。左脚起四个踢脚,左点,右点。

36步

动作要领:歌曲《探清水河》。前进四步,左脚侧点3次收回。后退四步,右脚侧点3次收回。左走四步,右走四步。十字秧歌2组。

40步

动作要领:歌曲《快乐桑巴》。前踏后踏八步,左右各两个后侧点,左右各三个侧点收,前后各走四步,重复一遍。

广场舞示范

此处再放一下个人最喜欢的单人水兵舞《今天是你的生日》完整版,好看又好学,一起来看下教程吧。

1、左点右点,前点后点,左扭2下

2、右点左点,后踩左点

3、左点右点,左踩后点

4、左点右点,左踩右踩

5、左点右点,前点侧点

6、左点右点,右点左点

7、左踩右点,左扭四下

8、右踩左点,右扭四下

9、原地八个小跳。全部动作重复来一次即可。

注意事项

如何挑选教程

广场舞的学习,在没有老师的指导下,肯定最先考虑的就是要从网上找相关的教程,这方面的资源应该说是比较多的,尤其是视频资源,可供选择的有很多。但是一定要从中挑选一些适合自己跳的舞蹈来学,对照教程进行分解练习。一般可以下载的视频网站有抖音、优酷、B站视频等等。

如何对照练习

对着教程,我们把视频中的舞蹈分为多个步骤来学,比如24步。一般情况下差不多每8步为一个连贯动作,所以24步也就是3个连续的动作,这样一来我们就把24步分成了3部分,然后再仔细观察3部分中的每一部分中的重复动作,脚部的走位,和手部的动作,找出运动规律。

先练下盘动作

正所谓牵一发而动全身, 人的大部分动作会跟随下身运动,所以只要我们先练习好下身的动作,再练习上身就会变得很快,因此,学习时可以先学步伐,熟练的掌握正确的走位,然后再学习上身的动作,可以起到事半功倍的效果。

循序渐进练习

广场舞的一个特点就是动作流畅,顺其自然。刚开始不要过于追求准确,根据下身运动规律带动上身运动,等基本掌握动作要领后再在准确上下功夫。连贯练习也要遵循循序渐进的方法,把前面分解训练的各部分逐步组合在一起进行练习, 然后再将整个动作结合起来练习。

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37步、40步等等,最多的达200-300步。","id":""}],"text":"","id":"doxcnqcIMeAmmeSqmE1vS6EwyGc"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞简介","id":""}],"url":"},"text":"","id":"doxcngYOG0gqa6uGai02RUc7THU"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"舞步教程详解","id":""}],"text":"","id":"doxcneW6Y6aUMcKiUwXNLNnP5Fd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"按类型分","id":""}],"text":"","id":"doxcn2moysm6GU2ISk33tlMrGfh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"中老年秧歌","id":""}],"text":"","id":"doxcnISS8CqgCqwaMEv1hyFs3Gf"},{"type":"paragraph","children":[{"type":"text","text":"中老年秧歌舞视频教程可以参考:【中老年秧歌舞《大妈扭得美》64步欢快喜庆】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""},{"type":"text","text":"【秧歌广场舞《大姑娘美大姑娘浪》正背面附教学】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcnOKu8qqOaQOC8UYl97Lf4sb"},{"type":"paragraph","children":[{"type":"text","text":"动作要点:首先左脚往右前方交叉过来,再右脚往左前方交叉过来,接着左脚退回去,右脚并过去。","id":""}],"text":"","id":"doxcnkIM0mAeAyec84n8mRMBDIf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"中老年秧歌","id":""}],"url":"},"text":"","id":"doxcny0SUCWSg0OgoaiGhNsCnjf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"腰鼓","id":""}],"text":"","id":"doxcna06sqOsUII4yM5Vw3Hxtvd"},{"type":"paragraph","children":[{"type":"text","text":"腰鼓舞,均穿彩服,腰间挂一只椭圆形小鼓,双手各持一根鼓槌,鼓槌上扎有红绸,边打边舞,节奏强烈,舞步多变化,能走出各种复杂美妙的图案。腰鼓舞视频教程可以参考:【广场舞《开门红》欢快喜庆腰鼓舞,正背面演示】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcnO0YSwsMuQMaSA4B0oAlQ6G"},{"type":"paragraph","children":[{"type":"text","text":"这里分享全国第二套健身腰鼓中的开场引子步,共十拍,先看完整示范。","id":""}],"text":"","id":"doxcnSa0yEKUWcKw225Po6tWKyd"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnOYy00qS2mcaC0fVtOw8dlN"},{"type":"paragraph","children":[{"type":"text","text":"分解动作要点","id":""}],"text":"","id":"doxcnQkQw28CGoYEs0CR0yhsAbd"},{"type":"paragraph","children":[{"type":"text","text":"第一拍:左脚向左迈出,同时双手面前交叉打两边鼓,马步蹬。","id":""}],"text":"","id":"doxcnmoiYs6Igoas8uomtTgHfog"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcn6e06ASYAK4QaCqVvHzqDuc"},{"type":"paragraph","children":[{"type":"text","text":"第二拍:两脚原地跳,两手同时打两边鼓。","id":""}],"text":"","id":"doxcnSyKGqAWKWM0qAt7T3nOufe"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnaO0cOsGyuYg2CMM05nr28e"},{"type":"paragraph","children":[{"type":"text","text":"第三拍:重心向左形成左弓右箭,同时左手甩绸右手打鼓。","id":""}],"text":"","id":"doxcnSsW66OwII6Y8wvbIU5ItSg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnqAwEKKaCGcEUC6iujqJ8Zd"},{"type":"paragraph","children":[{"type":"text","text":"第四拍:重心向右,形成右弓左箭,同时左手收回,右手甩绸。","id":""}],"text":"","id":"doxcnqWMQK8kiAweg6jPdBEwAXb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnw0AwAo6aSoAqGwFdGdFAmO"},{"type":"paragraph","children":[{"type":"text","text":"第五拍:左脚向后撤,形成前弓后箭。同时右手打右鼓面。左手向前甩绸,头向后。","id":""}],"text":"","id":"doxcnsCOUGoMMu48m08FPF5cdLf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcngEgoI6sEyC8iSG1HLcNoEd"},{"type":"paragraph","children":[{"type":"text","text":"第六步:弓箭步不动,左手收回鼓面,右手向前甩绸,同时头转向前边。","id":""}],"text":"","id":"doxcnWwUa8uOMICOiEhcFmJXGWf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcn0s0CAcMAe822WikVrHHhuh"},{"type":"paragraph","children":[{"type":"text","text":"第七、八拍:右脚收回,右手同时打右面鼓,下蹲向前跑。","id":""}],"text":"","id":"doxcnMG8amoIYo248OkHZIIJuwb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnwWWSyC8qOu4gYh5fclozgh"},{"type":"paragraph","children":[{"type":"text","text":"第九、十拍:左脚踏于右脚尖,同时立起,左手向前甩绸,右手打鼓。","id":""}],"text":"","id":"doxcnE8SU2WwG4QYuo6cvDdDZk6"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnoq0GskCeUSMKsj06pnPvJd"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"扇子舞","id":""}],"text":"","id":"doxcnS2gI84EeO04mQVLsr15Nph"},{"type":"paragraph","children":[{"type":"text","text":"扇子舞的美,在于道具与动作的完美配合。扇子的基本拿法是用大拇指、食指和中指三个手指捏住扇尾撑开扇子,可用大鱼际托住扇骨,固定扇子,无名指和小指可以翘起。","id":""}],"text":"","id":"doxcnUyoIQegsiYKwWUzNpwZkNg"},{"type":"image","attrs":{"height":506,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcns0WmSUiq8oQ0IbibUWEVcf"},{"type":"paragraph","children":[{"type":"text","text":"在舞蹈过程中,扇子打开方式有: ","id":""}],"text":"","id":"doxcnMgos6AAA8AAI2bXHaYZlVh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"竖直打扇:","id":""},{"type":"text","text":"右手拿扇子,捏住扇骨,依靠扇子自身重力打开扇子,扇子竖直放在胸前或头顶;当扇子在头顶打开时,右手应经身体前、侧向上划圆上到头顶打开,扇子略向后拉,右肩膀打开。","id":""}],"text":"","id":"doxcnAqqawQyOuCysUJcYp1Xlrg"},{"type":"image","attrs":{"height":321,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcnoIWAIY4IywyUQT6VpgdZqh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"水平打扇:","id":""},{"type":"text","text":"右手拿扇子,经身体前、侧拉到五位手位置,大拇指固定扇骨,食指和中指推开扇子,扇子水平打开,扇头朝下,放在身侧。","id":""}],"text":"","id":"doxcneCAGUa6uQMcE8doqU7cxZd"},{"type":"image","attrs":{"height":381,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcncecmY4Wese6gqyH2LpuVdb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"内8字绕扇:","id":""},{"type":"text","text":"用三个手指勾住扇柄,大拇指和食指分别放在扇子的两边,大拇指和食指用来导向,让扇子朝着你的意愿旋转。","id":""}],"text":"","id":"doxcnccCgGiYCiWIscLWs0aRQse"},{"type":"image","attrs":{"height":420,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcnKuw0CYQiGu6qiU9eneHDIf"},{"type":"paragraph","children":[{"type":"text","text":"扇子舞视频教程可以参考:【经典红歌扇子舞《走进新时代》简单欢快大气】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""},{"type":"text","text":"【贺年喜庆广场舞《红红的中国结》动感大气扇子舞】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcnGMKkKwSW4cgg2X1rqgTjBh"},{"type":"paragraph","children":[{"type":"text","text":"这里分享扇子舞搭秧歌步组合示范,背景音乐是《在希望的田野上》:","id":""}],"text":"","id":"doxcnA880oswsIiieg2gSjvDyX0"},{"type":"paragraph","children":[{"type":"text","text":"1、右臂八字绕扇,左叉往上一步,左臂八字绕扇。","id":""}],"text":"","id":"doxcnKgKmC0cQAQCMAFDWgspanh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcn6E6SUKwmWKiOcROV6llnvc"},{"type":"paragraph","children":[{"type":"text","text":"2、左叉后退,双臂八字绕扇,正丁步拧字前进,正丁步拧字后退。","id":""}],"text":"","id":"doxcniaQGcOKcMkMMWuoQOw5t9d"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcnyAG8YuMUgcYcMLnSvPs5ng"},{"type":"paragraph","children":[{"type":"text","text":"3、肩前拨扇子,同时左脚提拧步,滚步丁字三步。","id":""}],"text":"","id":"doxcn0oq80u0eqowwkrBNbIfPZb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcnQmUWOAcyoiYe0gSlSiu7kd"},{"type":"paragraph","children":[{"type":"text","text":"4、八字绕扇子,丁字步三步,结束动作。","id":""}],"text":"","id":"doxcnKIeo86S60kM68t2ij4OqFf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcn4uMEI2u8AWIyqE1PJQB2Xe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"伞舞","id":""}],"text":"","id":"doxcnAqYGA4UeceioUNo0TVVbKb"},{"type":"paragraph","children":[{"type":"text","text":"伞舞是一种抒情的舞蹈,这里分享一下伞舞,背景音乐是《妈妈的油纸伞》。伞舞广场舞视频教程分享:【伞舞《又见江南雨》】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""},{"type":"text","text":"【伞舞《沛伞舞》】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcnKOUKiwYyW2YMOkHv0uJvhg"},{"type":"paragraph","children":[{"type":"text","text":"1、右手撑伞,往前走四步,具体是先抬左脚往前一步,再右脚往前,左脚往前,右脚往前。再原地踏四步,同时伞往左侧旋转。","id":""}],"text":"","id":"doxcnaW0g46A26micGqwBsIrD7e"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"伞舞","id":""}],"url":"},"text":"","id":"doxcn82MAycESM8y6W4kzCrQXJe"},{"type":"paragraph","children":[{"type":"text","text":"2、回到右手往上撑伞,同时脚往后踏四步。接着原地踏四步,左脚往右交叉一步,右手伞往下顺时针绕一圈,伞回到上方时,右脚往右侧一步。","id":""}],"text":"","id":"doxcnuYI8UOWiioAQI60fiIdIA4"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"伞舞","id":""}],"url":"},"text":"","id":"doxcnmqY2mk2k8aSciOiVsLzSbe"},{"type":"paragraph","children":[{"type":"text","text":"3、右脚往左交叉一步,同时伞往下逆时针绕一圈,伞回到上方时,左脚往左侧一步;往后退四步,左脚先退,右手拿伞,伞在胸前往下两次。","id":""}],"text":"","id":"doxcnOCeUAg4G8a2EGSqVsCj9Of"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"伞舞","id":""}],"url":"},"text":"","id":"doxcnUeugyquEeiaSqAVHy4zK8f"},{"type":"paragraph","children":[{"type":"text","text":"4、抬左脚跳起落下,跳起床伞往上送一下,右脚往右边侧一步,伞轻轻放到左肩;抬右脚跳起落下,伞此时往上举;左脚往左侧一步,伞轻轻放到右肩,左手扭花手;右脚侧一步,右手扭花手。所有动作重复一遍。","id":""}],"text":"","id":"doxcni4e2g8Gkci8Y0uzxyUtM5d"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"伞舞","id":""}],"url":"},"text":"","id":"doxcnYa8ks6mciowo6JjWlbay9d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"球操","id":""}],"text":"","id":"doxcnmUakq0aou4AWmkUC9euluh"},{"type":"paragraph","children":[{"type":"text","text":"球操广场舞视频教程分享:【广场舞健身操05《微笑》示范(国家体育总局发布12套广场舞健身操)】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcn4qqaMGmCWYKYWyOZ7Ku4Yd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"双手左右持球:","id":""},{"type":"text","text":"双手掌心相对,握球的左、右两侧,两肘向内收紧。","id":""}],"text":"","id":"doxcn0CII6m6uUW0uIx59MGn4Lf"},{"type":"image","attrs":{"height":561,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcnuq66qMU0o4g2OEXzTq7zfe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"双手上下持球分两种","id":""}],"text":"","id":"doxcnGUcQkyYsmu86mcQON5OzZg"},{"type":"paragraph","children":[{"type":"text","text":"1、右手掌心向下,左手掌心向上,握球的上、下部,两肘向外打开。","id":""}],"text":"","id":"doxcnI6eOcK6AIUioOEBUOQTscf"},{"type":"image","attrs":{"height":627,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcnamWAYy6wiQUaoRGDTvBmog"},{"type":"paragraph","children":[{"type":"text","text":"2、右手掌心向下,左手掌心向下,握球的上、下部,两肘向外打开。","id":""}],"text":"","id":"doxcnAMOYUsYMMKuUmKvyWtUNIe"},{"type":"image","attrs":{"height":533,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcnsYMWwaA28GCU0IC1cN0HOc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"单手正托球:","id":""},{"type":"text","text":"五指稍分开,手指微屈,掌心向上,用手指和手掌自然托球的下部。","id":""}],"text":"","id":"doxcny2wwsKK64KsYQTmvsU15hc"},{"type":"image","attrs":{"height":568,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcnkwuWQC8s4KawmEuOTGFtyf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"单手反托球:","id":""},{"type":"text","text":"手臂以肘关节为轴向内中绕环、使掌心转向上托住球的下部。","id":""}],"text":"","id":"doxcnwsYm8mm4a2swKGdtR7Ja7d"},{"type":"image","attrs":{"height":704,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcng0S6goAQOEaYkPC8dg5gue"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"球操示范:","id":""},{"type":"text","text":"做向左右转动球时,两臂向外,使球在两手间转动,经两手指尖两臂向内,球在两手的另一面继续转动。","id":""}],"text":"","id":"doxcn4o2YAoCgaY0qsNDLsvZCTh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcn88GI02mqg2oEKa3ubqUgee"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"按步法分教程","id":""}],"text":"","id":"doxcnGCs08E8464WQcboTwU0ekg"},{"type":"paragraph","children":[{"type":"text","text":"广场舞的步法根据歌曲的种类有不同的区分,基本上都是前后左右的进步和退步,配合手部动作,还有斜方位的舞步。这里主要介绍大众广场舞12步、16步、 18步、 20步、22步、 24步、 26步、27步、30步、 34步、 36步、40步中其中一首歌曲的步法教程。","id":""}],"text":"","id":"doxcnIeW2qy4M2gIKiiUwVnyS9f"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"12步","id":""}],"text":"","id":"doxcnmMkYAQUeEMugY50ChobFLf"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《情路弯弯》。向左侧走12步,左脚往左一步,右脚往左脚上方交叉,左脚往上一步,右脚往左脚后面侧面走,右脚往左脚上方交叉,抬左脚转一圈,右脚往上后跟点地,左脚后跟往上点地。同理,向右侧走12步。","id":""}],"text":"","id":"doxcnywWyGiAGCWiaSss8Blzjve"},{"type":"image","attrs":{"height":229,"note":[{"type":"text","text":"12步","id":""}],"url":"},"text":"","id":"doxcn8c00W6OG4WOSKKBsI2rZ2d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"16步","id":""}],"text":"","id":"doxcnEkqk8oe4KEmkcngxs6TqOd"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《哑巴新娘》。左脚前点后点,再前点后点。上左脚,侧右脚。上右脚,侧左脚。左脚起,向后退4步,双手前后摆。打开双手,双脚,右脚后点。打开双手,左脚后点。","id":""}],"text":"","id":"doxcnKOGKS2QmSuiUUFu1ydsp9b"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"16步","id":""}],"url":"},"text":"","id":"doxcnIw02WcYsmWAMwX5PsereUf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"18步","id":""}],"text":"","id":"doxcnMOakWmGuquSm8pcWk2fV2d"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《舞女》。上走四步,退四步,向左走四步,向右走四步,秧歌步两个,交叉上四步,交叉后退四步,左右并步一个八拍,小四步,扭胯。","id":""}],"text":"","id":"doxcnI2GGcKaqKg6SRajRsboXGi"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"18步","id":""}],"url":"},"text":"","id":"doxcnI80U828WukiUwj9QbO6JSe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"20步","id":""}],"text":"","id":"doxcnyASqEaQomGmsIfKtiRlYEg"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《宝贝你最美》。左脚起左走四步,右脚起右脚走四步。左脚起前进四步,右脚起后退四步。左脚起左转圈四步。","id":""}],"text":"","id":"doxcnE4s0m4Gg8i2CeECDKyx0rg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"20步","id":""}],"url":"},"text":"","id":"doxcn4ummskkao2Mq0avAdhVQlo"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"22步","id":""}],"text":"","id":"doxcnoWqs8eYcAaKaSsc4rLnnJd"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《幺妹住在十三寨》。首先双脚站立,左脚两个侧点,回中间点三下。再右脚两个侧点,回中间点三下。四个弹跳,左叉往上斜跳,收回,右叉往上协调,收回。最后两个秧歌步。","id":""}],"text":"","id":"doxcnWCSSqSyY8IGsWIZjU9i66g"},{"type":"image","attrs":{"height":277,"note":[{"type":"text","text":"22步","id":""}],"url":"},"text":"","id":"doxcnUmgyiSKq6kweKDkq7A3pab"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"24步","id":""}],"text":"","id":"doxcnWayAmcAi0QScxBmU9k7Oof"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《掀起你的盖头来》。秧歌步两组,左脚前点后点前点收,右脚前点后点前点收,前走压脚侧点四步,后退四步。","id":""}],"text":"","id":"doxcnMuGCM2Qg048EcruaAtJ58c"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"24步","id":""}],"url":"},"text":"","id":"doxcnGqCm2Mw6smYmSmvBNk6nzg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"26步","id":""}],"text":"","id":"doxcnccMw66geGGcwlINB5G7Cpf"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《旧梦》。右脚前点,后点,前点,后点,往前走两步,右脚前点,后点。前走1哒2,3哒4,摆胯四个。右脚后点,转身,右脚前点。动作重复一遍。","id":""}],"text":"","id":"doxcncmEAO0OYKaist12Fg8hdiy"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"26步","id":""}],"url":"},"text":"","id":"doxcnsuioSKsYGW6c6YWz52DsWf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"27步","id":""}],"text":"","id":"doxcn8gk44mw04CAqcFR7Xn3Phc"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《一生与你擦肩而过》。右脚侧点收,左脚侧点收,右脚前后踏。左脚侧点收,右脚侧点收,左脚前后踏。左叉上,右脚侧点。右叉上,左脚侧点。后退四步,左叉上,右脚侧点。右叉上,左脚侧点,向后退四步。","id":""}],"text":"","id":"doxcnm6YUUCeMAWoY89zJP1TaKg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"27步","id":""}],"url":"},"text":"","id":"doxcnMMgMiYmgwaSkC0B5X4F9jf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"30步","id":""}],"text":"","id":"doxcns2oYSiC0GqAKsbOYB8bPrg"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《迪拜慢摇》。左右前点收,左右侧点后点侧点收,前走压脚侧点八步,后退四步,横跨并步,秧歌步一组。","id":""}],"text":"","id":"doxcneKmyUM4AiaQASYZ7XXQzSb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"30步","id":""}],"url":"},"text":"","id":"doxcn4eISUYsOeIy2cRldy8aEqg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"34步","id":""}],"text":"","id":"doxcnSQUuUEaeqM4YCkKJ2TqHBf"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《猜》。左右各两个前点,左侧点四步。左右各两个前点,右侧点四步。左点,右点,向右摆胯两下。左点,右点,向左摆胯两下。左脚起四个踢脚,左点,右点。","id":""}],"text":"","id":"doxcnaEEciyUQsoAs2pkbBYzNZc"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"34步","id":""}],"url":"},"text":"","id":"doxcn2SmuYigwyKmiW0CQmBnzQc"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"36步","id":""}],"text":"","id":"doxcnS4OS6GOygMyOG2P2H3LSid"},{"type":"paragraph","children":[{"type":"text","text":"动作要领:歌曲《探清水河》。前进四步,左脚侧点3次收回。后退四步,右脚侧点3次收回。左走四步,右走四步。十字秧歌2组。","id":""}],"text":"","id":"doxcni6AkoIgoMEiWw3qulD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人的大部分动作会跟随下身运动,所以只要我们先练习好下身的动作,再练习上身就会变得很快,因此,学习时可以先学步伐,熟练的掌握正确的走位,然后再学习上身的动作,可以起到事半功倍的效果。","id":""}],"text":"","id":"doxcnimCG8GmI62EiI56MSVk3sd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"循序渐进练习","id":""}],"text":"","id":"doxcnAEygAW4SwEQiS8R2BBgSSf"},{"type":"paragraph","children":[{"type":"text","text":"广场舞的一个特点就是动作流畅,顺其自然。刚开始不要过于追求准确,根据下身运动规律带动上身运动,等基本掌握动作要领后再在准确上下功夫。连贯练习也要遵循循序渐进的方法,把前面分解训练的各部分逐步组合在一起进行练习, 然后再将整个动作结合起来练习。","id":""}],"text":"","id":"doxcnS688CGEoYSgkwvflGShJlf"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnGSKWueEq2aIskXSahDvrgf"}]%3C%2Fhowto_content%3E

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