题目内容

含，练习过程和沉一样，加强胸腔的含和收，双肩向内合挤，腰椎形成弓形，腹部向后发力，提背、低头。The exercise process is the same as Sink, strengthening the chest and closing, squeezing the shoulders inward, forming a bow in the lumbar spine, exerting force backward in the abdomen, lifting the back and bowing the head.

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腆，是在提的过程中，双肩向后，胸腰展开，头稍微上仰，使上身的肩、胸完全舒展开。In the process of lifting, the shoulders are backward, the chest and waist are unfolded, and the head is slightly tilted upward, so that the shoulders and chest of the upper body are completely stretched.

下前腰时，八字步预备，上身主动与主力腿折叠，保持前腰顶直，后背拉平，膝盖直立；起身时，由手带动上身起直。When going down the front waist,the splay step is ready, the upper body is folded with the main leg actively, keep the front waist straight, the back is leveled, and the knee is upright. When getting up, the upper body is straightened by the hand.

下后腰时，八字步预备，一手扶把，另一手托掌向上平伸，眼跟手走，手先向后带动上身，由肩到胸腰，再从中腰到大腰。Under the back of the waist, the splayed step preparation, one hand to hold the handle, the other hand to hold the palm up flat stretch, eyes with the hand walk, hand first back to drive the upper body, from the shoulder to the chest and waist, and then from the waist to the waist.

弓箭步下腰时，八字步预备，弓箭步的幅度要到位，膝盖与脚尖基本形成垂直状，手臂与胸腰完全展开；身体保持在一个斜面，后腿伸直，后脚踩实，整个舞姿形成一个大斜线。When the bow and arrow step lowers the waist, the splayed step is prepared, the range of bow and arrow step should be in place. Knees and toes basically form a vertical shape. Arms and chest and waist are completely unfolded. The body is maintained in an inclined plane.hind legs are straight.Hind feet are solid,and the whole dance posture forms a big oblique line。