题目内容

蹲的练习方式分为半蹲和全蹲。There are two ways to practice squatting, half squatting and full squatting.

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云南花灯，合扇提撩手，可配合撩腿跳颠步训练，重拍在上。 Yunnan Lantern, with fans lifting and hands lifting, can cooperate with leg lifting and jumping training, and remake on the top.

在蹲的练习中，需保持上身直立、收腹、立腰、提胯、沉肩，大腿肌肉收紧并保持外开。In squatting exercises, it is necessary to keep the upper body upright, tighten the abdomen, straighten the back, lift the crotch,put down shoulders, tighten thigh muscles and kept open.

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.

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.