[28-04] 艺术体操基础训练第二篇(1-10项目) - 艺体图文-Rhythmic Gymnastics - 软体 Ruanti.org |柔术|杂技|瑜伽|艺术体操|舞蹈|芭蕾|circus|yoga|Rhythmic Gymnastics|ballet|dance|

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#1

使用道具

发表于 2006-4-28 11:39 AM 资料个人空间短消息加为好友

[28-04] 艺术体操基础训练第二篇(1-10项目)

第二篇篇幅比较长,共有29项, 我分开几天发吧, 都放在一个贴子里,也有些长.呵呵

也希望英文比较好且对RG比较了解的朋友能帮忙翻译成中文, 直接在回贴中翻译即可, 班主们会定期更新内容,把大家翻译的结果补充进正文中,以方面广大会员阅贴.先谢谢了 [!^,B n,{
柔术,杂技,瑜伽,艺术体操,舞蹈,芭蕾,柔软人体,人体艺术,circus,cirque,yoga,Rhythmic Gymnastics,ballet,dance;n'V"l0[2B0b

This time 8 - 10 years old children are demonstrating the extent of stretching one can attain after 3-5 years of training. The Acknowledged Trainer of Russia Pastukhova Vera is going to go into details about pecularities of training and exercises at this stage. It must be pointed out that all exercises shown here are only intended for those having good experience and substantial period of training. Also, a good warm-up is needed in order to do such exercises

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#2

使用道具

发表于 2006-4-28 11:41 AM 资料个人空间短消息加为好友

Exercise N 1.

Lying on the back with the body and legs forming the straight line. The exercise begins from the slow movement of bending legs ( knee joint ) as shown. When doing this exercise the knees should not take off from the floor, smoothly sliding on the floor. This exercise is intended to fully stretch the inguinal ligaments and may be done with a help of trainer for the maximum efficiency. 10 times. The same exercise should be done in the "speed-up" variant.

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#3

使用道具

发表于 2006-4-28 11:43 AM 资料个人空间短消息加为好友

Exercise N 2.

Lying on the stomach, supporting the body with arms as shown. Bending the legs in a knee joint with or without the trainer's assistance. With this exercise the inguinal ligaments are stretched to the maximum.

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#4

使用道具

发表于 2006-4-28 11:44 AM 资料个人空间短消息加为好友

Exercise N 3.

Lying on the back. Bending the legs in the knee joint with the subsequent straightening of the legs. Doing this exercise, the final move should get the legs look sideways, lying on the floor and forming the letter T with the body. Inasmuch as there exist different types of ligaments ( the extent of their stretching), this exercise should be done trainer assisted.

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#5

使用道具

发表于 2006-4-28 11:47 AM 资料个人空间短消息加为好友

Exercise N 4.

Lying on the stomach. Similar to the previous exercise N 3, the one should make legs look sideways. Those having softer ligaments may try raising legs as shown, assisted by the trainer (or without it). This exercise should be done for both legs. Then, while lying on the floor with the legs looking sideways , they should be taken up with the assistance of the trainer (in turn) . Please refer to the picture in order to comprehend how exactly this exercise is done.

附件: 您所在的用户组无法下载或查看附件

uz2000

论坛举人

UID 9918
精华 0
积分 695
帖子 1143
阅读权限 35
注册 2006-3-2
状态在线

#6

使用道具

发表于 2006-4-28 11:49 AM 资料个人空间短消息加为好友

太棒了我说

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#7

使用道具

发表于 2006-4-28 11:52 AM 资料个人空间短消息加为好友

Exercise N 5.

Lying on the floor. The front stretching exercise is intended for those having already well developed ligaments and needing to strengthen the muscles in that body area. Slightly taken off the floor the legs are moving sideways with the waiving movements to form the letter T with the body (as shown). It is a pure muscle work, so special attention should be paid to the correctness when doing it. 10 times.

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#8

使用道具

发表于 2006-4-28 11:53 AM 资料个人空间短消息加为好友

Exercise N 6.

Lying on the floor, similar to the exercise N 5, at the initial stage the legs should form the letter T with the body ( as shown ).Then, the legs are moving up from the sideways to form 90 degrees angle with the body. The same waving movements are used to strengthen the muscles. The attention is paid to do this muscle work correctly.

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#9

使用道具

发表于 2006-4-28 11:55 AM 资料个人空间短消息加为好友

Exercise N 7.

Lying on the stomach with arms lying on the floor,looking aside and forming 90 degrees angle with the body. The muscle work is used to move the legs sideways to form the letter T with the body (as shown). After doing this exercise for several times,the initial position of the body should be changed so, that the upper body forms the 45 degrees angle with the rest of the body. While doing this exercise the back should form the convex shape. The legs should move just the same way as at the beginning of this exercise. The final stage is an exercise of forming the 90 degrees angle with the rest of the body. At this stage the arms should be made together over the head as shown

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#10

使用道具

发表于 2006-4-28 11:57 AM 资料个人空间短消息加为好友

Exercise N 8.

Sitting on the floor with the right leg placed as shown and the left hand supporting the body put on the floor. Waving the left leg from the sideway to the head with the help of one's hand (as shown) and further to get it behind the head. While doing this exercise the back and spine should be given a special attention to in order to keep them straight. Several times. The same exercise without the help of the hand as shown.

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#11

使用道具

发表于 2006-4-28 12:00 PM 资料个人空间短消息加为好友

Exercise N 9.

The front oversplit assisted by the trainer for the left, right and both legs. Best done as shown in the picture. Special attention should be paid to the ligaments being stretched with springy movements...

附件: 您所在的用户组无法下载或查看附件

＊狼＊

超级版主

UID 808
精华 292
积分 99151
帖子 8344
阅读权限 160
注册 2005-3-8
状态离线

#12

使用道具

发表于 2006-4-28 12:04 PM 资料个人空间短消息加为好友

Exercise N 10.

Lying on the stomach. Legs placed in a split position. Assisted by the trainer, this exercise helps groin area to become more stretched. Careful springy movements as shown on the picture.

附件: 您所在的用户组无法下载或查看附件

hhu

文学精英

UID 4914
精华 0
积分 1339
帖子 89
阅读权限 80
注册 2005-8-13
状态离线

#13

使用道具

发表于 2006-4-28 12:44 PM 资料个人空间短消息加为好友

真不是一般的好

对柔软的追求并不应只停留在肢体的简单层面上,而应深入心灵

liangdong

论坛举人

UID 438
精华 0
积分 624
帖子 626
阅读权限 35
注册 2005-2-24
来自中华人民共和国
状态离线

#14

使用道具

发表于 2006-4-28 03:56 PM 资料个人空间主页短消息加为好友

楼主你太好了。

lanjingtao

八品县丞

UID 2007
精华 0
积分 1001
帖子 844
阅读权限 45
注册 2005-4-17
状态在线

#15

使用道具

发表于 2006-4-28 05:56 PM 资料个人空间短消息加为好友

第二篇终于来了。

ruantifans (roumi)

九品主薄

UID 7405
精华 0
积分 827
帖子 762
阅读权限 40
注册 2005-12-17
来自 shanghai
状态在线

#16

使用道具

发表于 2006-4-28 06:10 PM 资料个人空间短消息加为好友

真的不错，就是要这样练，才能出功夫。

li

六品通判

UID 1535
精华 0
积分 2305
帖子 2261
阅读权限 55
注册 2005-4-3
状态离线

#17

使用道具

发表于 2006-4-29 11:57 PM 资料个人空间短消息加为好友

很详细，好

sl19870719 (NERV)

VIP

魂之轮回再轮回

UID 3339
精华 0
积分 1685
帖子 1745
阅读权限 90
注册 2005-6-5
来自北京
状态离线

#18

使用道具

发表于 2006-4-30 12:26 AM 资料个人空间短消息加为好友

好图，要有视频就好了

大兵 (大兵)

超级版主

杂技，体育视频区每日更新中

UID 7672
精华 21
积分 16682
帖子 2595
阅读权限 160
注册 2005-12-28
来自山东济南
状态离线

#19

使用道具

发表于 2006-4-30 03:27 PM 资料个人空间主页短消息加为好友

很详细的介绍,楼主,辛苦了!

梦的彼岸 (梦的彼岸)

论坛举人

UID 4111
精华 0
积分 658
帖子 483
阅读权限 35
注册 2005-7-7
来自四川
状态离线

#20

使用道具

发表于 2006-4-30 10:16 PM 资料个人空间短消息加为好友

太好了！！！！！！！！这个女孩好厉害

wxslw

论坛举人

UID 201
精华 0
积分 433
帖子 461
阅读权限 35
注册 2005-2-14
状态离线

#21

使用道具

发表于 2006-4-30 10:42 PM 资料个人空间短消息加为好友

楼主厉害！！

春妍 (春妍)

五品知府

芳霞公主

UID 3146
精华 0
积分 3322
帖子 560
阅读权限 60
注册 2005-5-27
来自风华芳霞女儿国
状态离线

#22

使用道具

发表于 2006-4-30 11:34 PM 资料个人空间主页短消息加为好友

中文翻译

春妍翻译得不好，请大家多多指教～
www.ruanti.org&D:k.u;t%q!w([8l
=================================================
柔术,杂技,瑜伽,艺术体操,舞蹈,芭蕾,柔软人体,人体艺术,circus,cirque,yoga,Rhythmic Gymnastics,ballet,dance4z7J$A2z4a3W

（导言）本节中为我们做艺术体操训练展示的是一些八到十岁的小朋友，她们已经参加艺术体操训练三五年了。训练指导教师是俄罗斯的艺术体操资深教练帕斯塔库娃·维拉女士。在这里必须指出的是，本训练教程自在面向有训练经验和良好基础的学员。同时，高强度训练前应进行必要的准备活动。

练习二柔术,杂技,瑜伽,艺术体操,舞蹈,芭蕾,柔软人体,人体艺术,circus,cirque,yoga,Rhythmic Gymnastics,ballet,dance1h3x7p7n'l0W3v7{"N
（预备）俯卧，双臂展开支撑身体（如图所示）。屈膝吸腿，必要时可由教练进行辅助练习。本练习有助于进一步增强胯部的韧带柔韧性。

练习三
（预备）仰卧。双弹腿，膝盖绷直。注意动作规范，使双腿成一字横叉，在地板上形成“T”字形。由于学员腿部韧带的差异性，本练习应由教练进行辅助训练。www.ruanti.org9b/A(F,S6x.R$?;U
软体 Ruanti.org*B&G*\'N7r2j0J8@
:)练习四2L+Y8i/V-s,~(o*T
（预备）俯卧。和练习三相似，双腿打开成一字横叉。对于韧带柔韧性良好的学员可以尝试在教练的帮助下做适当的抬腿练习（如图所示），并进行双腿轮换练习。接下来，学员在趴横叉的位置上由教练进行轮换的板腿练习。请结合图示仔细领会动作要领。
4h.b9K2G*{&d2u,Y5f3V9X
:)练习五www.ruanti.org*?$]&r0n-t0V:]
（准备）本节弹腿练习适用于韧带柔韧性良好而需要加强肌肉力量练习的学员，双腿轻盈地叉开，并两旁做反复“T”字形开胯（如图所示）。本项练习属于单纯的肌肉力量练习，应注意纠正动作的规范性。反复10组。
(~#R%Y2L2m6u#|:J
:)练习六www.ruanti.org'R"G8V-|/I#].U
（准备）仰卧地面。类似于练习五，开始时双腿开一字横叉（如图所示），接下来双腿竖直并拢。反复上述动作进行弹腿训练，这有助于增益腿部肌肉力量。应注意动作的规范性。柔术,杂技,瑜伽,艺术体操,舞蹈,芭蕾,柔软人体,人体艺术,circus,cirque,yoga,Rhythmic Gymnastics,ballet,dance.V5d-O'w(l
柔术,杂技,瑜伽,艺术体操,舞蹈,芭蕾,柔软人体,人体艺术,circus,cirque,yoga,Rhythmic Gymnastics,ballet,dance;v2}1z:E.q#B6^
:)练习七
（预备）俯卧地面，双手贴地面。双手向前平伸，上身立起与地面成九十度。同时，双腿开横叉成“T”字形以加强腿部肌肉力量（如图所示）。在反复数次练习之后，起始的九十度位置可适当调节成四十五度左右。训练时后备应保持直立，双腿应始终保持开横叉的位置。练习最后阶段，身体应恢复与地面成九十度的位置，双臂伸过头后，进行腰、腿的静耗练习（如图所示）。

:)练习八：
（准备）臀部坐地，右腿盘起，左腿侧面打开伸直，左手支撑地面（如图所示）。在教练的帮助下，右手扳左腿，向头部靠拢，直至超越头部位置。训练过程中注意背部特别是脊柱保持正直。熟练后独立地进行扳旁腿的训练。
柔术,杂技,瑜伽,艺术体操,舞蹈,芭蕾,柔软人体,人体艺术,circus,cirque,yoga,Rhythmic Gymnastics,ballet,dance5Y-C/}4e%~%W/R7f
:)练习九：
（准备）地面下横叉。在教练的辅助下分别或同时扳左、右腿。最佳的训练程度如图所示。注意在韧带伸展时应颤动着循序渐进积累柔韧素质。"P7T7p(f(r#@5@4`'I)b7?
7w1K,H)U#\"{5S*j5B9_
:)练习十：
（准备）俯卧，双腿开横叉。在教练的辅助下颤动着向上板腿。此训练有助于提升胯部的软开度。

柔术,杂技,瑜伽,艺术体操,舞蹈,芭蕾,柔软人体,人体艺术,circus,cirque,yoga,Rhythmic Gymnastics,ballet,dance2~ z&f W(K.D(a
春妍啊...粉红色看不清楚..我帮你该成红色啦... --putting

大家万福～
我是春妍，一个可爱的小女孩。。。

rourourou

论坛秀才

UID 915
精华 0
积分 207
帖子 207
阅读权限 30
注册 2005-3-13
状态离线

#23

使用道具

发表于 2006-5-1 08:20 AM 资料个人空间短消息加为好友

佩服楼主，非常感谢给我们带来现实的艺术欣赏！

舞

八品县丞

UID 4810
精华 0
积分 1332
帖子 596
阅读权限 45
注册 2005-8-9
状态离线

#24