一、团身抱腿练习1.蹲撑团身抱腿练习:练习者由蹲撑姿势开始,要求臀部靠近脚后跟,两腿尽量弯曲使膝关节靠近肩关节处,两手紧紧抱住小腿中部成球状,反复练习此动作,相互纠正其姿势(图1)。2.仰卧团身抱腿练习:练习者仰卧在垫子上,做团身抱小腿的动作,姿势完全同蹲撑团身抱腿姿势,多次练习,要求抱腿圆而紧,看谁会模仿球的动作(图2)。 First, the group body hold leg exercise 1. Brachial group body hold leg exercises: The practitioner starts from the bracing posture, requires the hip close to the heel, the legs bent as far as possible to make the knee near the shoulder joint, both hands tightly hold the middle of the calf into Spherical, repeatedly practicing this action, correct each other’s posture (Figure 1). 2. Supine body leg-hold exercise: the practitioner supine on the mat, to do the movement of the group to hold the leg, the posture is fully with the brachial group body hold leg position, practice many times, and asked to hold the legs round and tight to see who will imitate The action of the ball (Figure 2).