题目内容

在半蹲的练习中，双腿膝盖对脚尖方向，臀部收紧对脚跟方向，脚跟踩实，加深半蹲的幅度，拉长跟腱；起直时全脚用力踩地，回到预备状态。When half squatting, double knees point to tiptoe, and tightened hips point to heel. The heels are stepped on solid, deepen the range of half squatting, lengthen Achilles tendon.Tread the ground forcibly when standing up, return to the preparing state.

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全蹲是在半蹲的基础上继续下蹲，脚跟主动抬起后，马上起直；蹲起过程要连贯，先压脚跟再回到半蹲，由半蹲回到预备状态。Full squatting is to continue to squat on the basis of half squatting. When the heel is active to put up, straighten it immediately. The squatting process should be consistent, press the heel first and then return to the half squatting, back to the ready state from half squatting.

地面压脚背时，重心不能前移，不能把脚跟和膝盖分开。When pressing the instep on the floor, the center of gravity should not move forward. The heel and knee should not be separated.

云南花灯，扣扇顺水流，目视前方,，手臂的摆动要小，不宜过大，还可以在胸前做。Yunnan lantern, buckle fan along the water flow, visual front, arm swing should be small, not too large, can also be done in front of the chest.

云肩转腰是古典舞所有立圆动作的基础。The waist turn between clouds is the basis of all the standing circle movements in classical dance.