南盆梦之队第七套健身操口令？英文双语对照

你说的是不是南岔梦之队第七套健身操？错写成男盆了吧。我来帮助你。

梦之队第七套健身操第七套动作要领

第一节：热身运动（背景音乐：燃烧吧蔬菜）

1.侧臂绕环：8拍，1--3摇臂摆动+3--8 侧臂绕环

2.前曲侧摆：8拍，1--3摇臂摆动 +4--8前曲侧摆

3.侧上翻手：16拍,1--4摇臂摆动+5--8左侧上翻手+9--12上举翻手+13--16右侧上翻手

4.措步翻手：8拍，1--4摇臂摆动+5--8措步翻手

5.体前交叉：12拍，1--4摇臂摆动+5--8前平交叉+9--12体前交叉

6.上举侧肘：12拍，1--4摇臂摆动+5--8左侧上举侧肘+9--12右侧上举侧肘

第二节：上肢运动（背景音乐：请到草原来做客）

1.直臂回环：10拍，1--5右侧直臂绕环+6--10左侧直臂回环

2.前直侧平上举：10拍，1--5左脚起步前直侧平上举+6--10右脚起步前直侧平上举

3.直臂摆动侧伸腿：8拍，1--4直臂摆动+5--8两侧平伸腿

4.拍手前曲侧平：10拍，1--6前.上.侧拍手+8--10前曲侧平

5.前直上举侧伸腿：8拍，1--4前直上举+5--8两侧平伸腿

（刚劲有力，横平竖直，注意停顿点及爆发力的运用）

第三节：肩部运动（背景音乐： 放歌草原上）

1.垂臂侧臂摆动：8拍，1--4垂臂耸肩+5--8侧臂摆动

2.垂臂左右侧曲：8拍，1--4垂臂耸肩+5--8左右侧曲

3.垂臂侧平摆颈：8拍，1--4垂臂耸肩+5--8侧平摆颈

4.垂臂单手侧曲：8拍，1--4垂臂耸肩+5--8单手侧曲

5.垂臂前直侧平：8拍，1--4垂臂耸肩+5--8前直侧平

耸肩要有力度， 动作结合紧密，加强节奏感，本节难点耸肩后造型准确，注意身体重心的平移。

第四节：摇摆运动（背景音乐：渴死的鱼）

1.摇摆体前曲伸：8拍，1--4摇臂摆动+5--8体前曲伸

2.摇摆叠臂抓手： 8拍，1--4摇臂摆动+5--8叠臂抓手

3.摇臂侧臂摆动：8拍，1--4摇臂摆动+5--8侧臂摆动

4.摇摆交叉摆动： 8拍，1--4摇臂摆动+5--8交叉摆动

5.摇摆曲臂轮转： 8拍，1--4摇臂摆动+5--8曲臂轮转

摇摆运动+原地摆髋，摇摆运动注意身体体侧，摆髋幅度要到位，摆髋上肢运动造型要准确

第五节： 腰腹运动（背景音乐：天下最美的草原)

1.交叉上举侧平：6拍，1.2前平交叉+3.4上举45°+5.6侧平

2.交叉叠臂抓手：6拍，1.2前平交叉+3.4叠臂抓手+5.6前曲抓手

3.交叉腰肩拍打：6拍，1.2前平交叉+3.4双臂侧平+5.6腰肩拍打

4.交叉侧平抓手：6拍，1.2前平交叉+3.4侧平抓手+5.6曲臂抓手

5.交叉拍腹拍腿：6拍，1.2前平交叉+3.4拍腹+5.6拍腿

挺胸收腹双腿绷直，上体平稳腰部发力，身体重心前脚掌支撑，脚跟微抬。腰腹摆动两次均匀有力，此节要做出柔中有刚的柔韧美感）

第六节：体侧运动（背景音乐：）

1.侧平侧步侧摆：6拍，1.2侧平+3--6侧步体侧

2.侧平上举侧摆：8拍，1--4侧平侧摆+5--8上举体侧

3.侧平平曲侧摆：8拍，1--4侧平侧摆+5--8平曲体侧

4.侧平扣手侧摆：8拍，1--4侧平侧摆+5--8扣手体侧

5.侧平直臂侧摆：8拍，1--4侧平侧摆+5--8平曲体侧

（挺胸收腹保持上体平稳，双臂侧平平直，体侧发力点腰部，体侧摆动45°，重点掌握停顿点以及腰部爆发力的运用)

第七节：拍手运动（背景音乐：爱的期限）

1.侧曲上举拍手：6拍，1.2上举拍手+3侧曲+4.5侧拍腿+6平直

2.前直拍手侧举：6拍，1.2前直拍手+3--6拍手前曲侧平翻手

3.拍手曲臂侧平：8拍，1.2上举拍手+3--6曲臂侧平+7.8侧拍腿

4.前直侧摆翻手：10拍，1.2前直拍手+3--6侧平翻手+7--10侧摆翻手

5.前直拍腹拍腿：8拍，1.2前直拍手+3.4拍腹+5.6拍背+7.8侧拍腿

（力与美的完美结合，拍手利落，突出腕力与臂力的展现，掌握腕部爆发力的要领，增强手臂耐力，击掌力度适度）

第八节：体转运动（背景音乐：）

1.曲臂体转：8拍，1--4前直摆动+5--8曲臂体转

2.头后曲臂体转：8拍，1--4前直摆动+头后曲臂体转

3.曲平体转：8拍，1--4前直摆动+5--8曲平体转

4.平曲体转：8拍，1--4前直摆动+5--8平曲体转

5.曲直体转：8拍，1--4前直摆动+5--8曲直体转

（1--4拍直臂摆动前臂摆动与肩平直，后臂摆动30°，上体体转45°到位，下体纹丝不动，注意身体平衡性的掌控）

第九节：绕环运动（背景音乐：跳春光）

1.拍打交叉绕环：8拍，1.2拍肋+3.4曲臂拍打+5--8交叉绕环

2.前直侧臂绕环：8拍，1.前直+2--5单臂直臂绕环+6.7双臂直臂绕环+8后摆

3.侧平侧臂绕环：6拍，1.侧平+2--5侧臂绕环+6垂臂

4.平曲侧平绕环：8拍，1.侧平+2--5平曲侧平+6绕环+7侧平+8垂臂

5.掐腰曲摆绕环：6拍，1.2掐腰+3.4体前交叉+5.6曲摆绕环

（手臂保持平直绕环，绕环饱满，动作大方富有朝气，动作衔接表现流畅，做出环臂变化的美轮美奂的效果）

第十节：综合运动(背景音乐：划船歌.民歌）

1.背叠侧步摆动：16拍，1--8背叠侧步+9--16前曲摆动

2.背叠翻手上举：12拍，1--8背叠侧步+9--12翻手上举

3.背叠前侧曲伸：16拍，1--8背叠侧步+9--12前直曲伸+13--16拍手侧平翻腕

4.背叠前平上举：16拍，1--8背叠侧步+9--12右侧前平上举+13--16左侧前平上举

5.背叠侧踢腿：16拍，1--8背叠侧步+9--16侧步踢腿

（操与舞完美的融合，前半部垫步走出轻盈，后半部造型明确有力度，结合背景音乐把优美的旋律用形体表现出优美舒展的韵味）

第十一节：（背景音乐：跳月）

1.前直平曲扩胸：12拍，1--4前直摆动+5--8前直侧平+9--12曲平扩胸

2.前直交叉扩胸：12拍，1--4前直摆动+5--8前直侧平+9--12交叉扩胸

3.前直曲臂扩胸：12拍，1--4前直摆动+5--8前直侧平+9--12曲臂扩胸

4.前直侧曲扩胸：12拍，1--4前直摆动+5--8前直侧平+9--12侧曲扩胸

5.前直曲直扩胸：12拍，1--4前直摆动+5--8前直侧平+9--12曲直扩胸

（前直摆动有力度，扩胸要到位，两侧肩胛骨靠拢，可以促进治疗颈椎病，可有效地消除肺部压抑感，增强，改善仪表，有塑性之功效）

第十二节：下肢运动（背景音乐：祖国不会忘记）

1.摆臂侧伸腿：8拍，1--4曲臂摆动+5--8侧伸腿

2.前曲掐腰侧踢腿：10拍，1--3右前后曲臂+4--6左前后曲臂+7--10掐腰侧踢腿

3.摆臂前直提腿：8拍，1--4曲臂摆动+5--8前直提腿

4.平曲侧平下蹬腿：8拍，1--4平曲侧平+5--8侧平下蹬腿

5.曲臂侧踢腿：18拍，1--4曲臂摆动+5--18曲臂侧踢腿

（ 踢腿要有力度，表现出军人刚正不阿、意志坚定、雷厉风行的气概，背景音乐的选用反映出梦之队的，“不需要您认识我，不渴望您知道我，我把对的热爱融进全民健身的伟业中，愿梦之队健身操带给您快乐健康，这就是梦之队最大的心愿）

Is what you say south the team of fork dream the 7th setting-up exercise? The fault was written into male basin. I will help you.

The team of the dream the 7th setting-up exercise essentials of the 7th movement

The first: Warm-up (background music: Burn vegetable)

1. side arm circles annulus: 8 pat, 1- - 3 rocker swing + 3- - 8 side arm circles annulus

Side of the music before 2. places: 8 pat, 1- - 3 rocker swing + 4- - 8 before music side is placed

The hand breaks up on 3. side: 16 pat, 1- - 4 rocker swing + 5- - 8 left on turn over a hand + 9- - 12 on lift turn over a hand + 13- - 16 on the right side of on turn over a hand

4. arrange pace turns over a hand: 8 pat, 1- - 4 rocker swing + 5- - 8 arrange pace turns over a hand

The across before 5. body: 12 pat, 1- - 4 rocker swing + 5- - 8 before smooth across + 9- - the across before 12 body

Side ancon lifts on 6. : 12 pat, 1- - 4 rocker swing + 5- - 8 left go up the ancon that choose side + 9- - 12 on the right side of go up the ancon that choose side

The 2nd: Upper limbs moves (background music: Ask careless original be a guest)

1. straight arm answers annulus: 10 pat, 1- - 5 on the right side of straight arm circles annulus + 6- - 10 left straight arm answers annulus

Straight side is smooth before 2. on lift: 10 pat, 1- - straight side is smooth before 5 left feet start on lift + 6- - straight side is smooth before 10 right legs start on lift

3. straight arm swings side stretch one's legs: 8 pat, 1- - 4 straight arms swing + 5- - 8 two side average kick the bucket

Side of the music before 4. clap is smooth: 10 pat, 1- - 6 before. On. Side clap + 8- - 10 before music side is smooth

The stretch one's legs that choose side goes up continuously before 5. : 8 pat, 1- - 4 before go up continuously lift + 5- - 8 two side average kick the bucket

(powerful, the horizontal stroke makes the same score upend, notice stand point is reached erupt of force apply)

The 3rd: Humeral ministry moves (background music: On the prairie that put a song)

1. hangs down brachial side arm swings: 8 pat, 1- - 4 hang down the arm hunchs + 5- - 8 side arm swings

2. hangs down music of side of brachial left and right sides: 8 pat, 1- - 4 hang down the arm hunchs + 5- - music of 8 or so side

3. hangs down brachial side is smooth place a neck: 8 pat, 1- - 4 hang down the arm hunchs + 5- - 8 side are smooth place a neck

4. hangs down music of side of brachial single hand: 8 pat, 1- - 4 hang down the arm hunchs + 5- - music of side of 8 single hands

5. hangs down straight side is smooth before the arm: 8 pat, 1- - 4 hang down the arm hunchs + 5- - 8 before straight side is smooth

Hunch should have strength, behavioral union is close together, reinforce rhythm feeling, the modelling after this section difficulty hunchs is accurate, notice the translation of body centre of gravity.

The 4th: Sway motion (background music: The fish that dies yearningly)

1. sways the music before body extends: 8 pat, 1- - 4 rocker swing + 5- - the Qu Shen before 8 body

2. sways the grasper that fold an arm: 8 pat, 1- - 4 rocker swing + 5- - the 8 grasper that fold an arm

Arm of 3. rocker side swings: 8 pat, 1- - 4 rocker swing + 5- - 8 side arm swings

4. sways across swings: 8 pat, 1- - 4 rocker swing + 5- - 8 across swing

5. sways music arm cycle: 8 pat, 1- - 4 rocker swing + 5- - 8 arms cycle

Sway motion + place places coxa, sway motion notices body system side, the extent that place coxa should reach the designated position, model of sports of the upper limbs that place coxa wants accurate

The 5th: Lumbar abdomen moves (background music: The prairie with the most beautiful the world)

Side lifts to make the same score on 1. across: 6 pat, 1.2 before smooth across + 3.4 on lift 45 ° + 5.6 side are smooth

2. across folds brachial grasper: 6 pat, 1.2 before smooth across + the 3.4 grasper that fold an arm + 5.6 before music grasper

3. hands in akimbo shoulder to flap: 6 pat, 1.2 before smooth across + side of 3.4 pairs of arms is smooth + 5.6 waists shoulder flaps

4. across side makes the same score grasper: 6 pat, 1.2 before smooth across + 3.4 side make the same score grasper + 5.6 arms grasper

5. across pats an abdomen to take a leg: 6 pat, 1.2 before smooth across + 3.4 pat a stomach + 5.6 take a leg

Hold out a bosom to receive celiac double leg to stretch tight straight, the upper part of the body smooth waist sends force, palm of chela of body centre of gravity is propped up, calcaneal is small carry. Lumbar abdomen swings twice even and strong, this should be made soft in have strong withy aesthetic feeling)

The 6th: Body side moves (background music: )

1. side makes the same score side stage side to place: 6 pat, 1.2 side are smooth + 3- - side of style of 6 side stage

2. side is smooth on lift side to place: 8 pat, 1- - 4 side smooth side is placed + 5- - 8 go up the side that raise put oneself in another's position

3. side flatly music side places: 8 pat, 1- - 4 side smooth side is placed + 5- - side of the 8 body that make the same score music

4. side makes the same score the side that buckle a hand to place: 8 pat, 1- - 4 side smooth side is placed + 5- - side of the 8 body that buckle a hand

Flat arm side places 5. side: 8 pat, 1- - 4 side smooth side is placed + 5- - side of the 8 body that make the same score music

(hold out a bosom to receive an abdomen to maintain the upper part of the body smooth, double arm side is smooth flat, body side sends force to nod the waist, body side swings 45 ° , point of key control stand and waist erupt of force apply)

The 7th: Clap moves (background music: The deadline of love)

Clap one's hand raises on 1. side music: 6 pat, 1.2 on raise clap one's hand + 3 side music + 4.5 side take a leg + 6 flat

Straight clap side lifts before 2. : 6 pat, 1.2 before straight clap + 3- - side of the music before 6 clap is smooth turn over a hand

Side of arm of 3. clap music is smooth: 8 pat, 1.2 on raise clap one's hand + 3- - 6 arms side is smooth + 7.8 side take a leg

Straight side places before 4. turn over a hand: 10 pat, 1.2 before straight clap + 3- - 6 side are smooth turn over a hand + 7- - 10 side are placed turn over a hand

The abdomen pats to take a leg continuously before 5. : 8 pat, 1.2 before straight clap + 3.4 pat a stomach + 5.6 pat a back + 7.8 side take a leg

(force and beautiful perfect couple, clap is agile, of outstanding brawn and muscle show, master wrist ministry to erupt the essentials of force, enhance arm staying power, the strength that hit a bottom is moderate)

The 8th: Body have a change of luck moves (background music: )

Body of 1. music arm turns: 8 pat, 1- - 4 before swing continuously + 5- - 8 arms body turns

Body of arm of the music after 2. head turns: 8 pat, 1- - 4 before swing continuously + body of arm of the music after the head turns

3. music makes the same score body to turn: 8 pat, 1- - 4 before swing continuously + 5- - 8 smooth style turn

4. makes the same score music system to turn: 8 pat, 1- - 4 before swing continuously + 5- - 8 even music system turn

Body of 5. right and wrong turns: 8 pat, 1- - 4 before swing continuously + 5- - body of 8 right and wrong turns

(1- - 4 pat straight arm to swing antebrachium swings as flat as the shoulder, the arm swings after 30 ° , body thing upper part of the body turns 45 ° reach the designated position, private parts absolutely still, the palm that notices the body balances a gender accuses)

The 9th: The motion that circle annulus (background music: Jump spring scenery)

1. flaps across circles annulus: 8 pat, 1.2 pat costal region + 3.4 arms flap + 5- - 8 across circle annulus

Straight side arm circles annulus before 2. : 8 pat, 1. Before straight + 2- - straight arm of 5 thin arms circles annulus + straight arm of 6.7 pairs of arms circles annulus + 8 hind place

3. side makes the same score side arm to circle annulus: 6 pat, 1. Side is smooth + 2- - 5 side arm circles annulus + 6 hang down arm

Side of 4. even music is smooth circle annulus: 8 pat, 1. Side is smooth + 2- - 5 even music side are smooth + 6 circle annulus + 7 side are smooth + 8 hang down arm

Music of 5. clutch waist places circle annulus: 6 pat, 1.2 clutch waist + the across before 3.4 body + place 5.6 times circle annulus

(the arm keeps flat circle annulus, circle annulus full, the movement is easy and rich spark, the movement joins performance is smooth, those who make annulus arm change is beautiful the effect of round of beautiful Huan)

The 10th: Comprehensive campaign (background music: Row song. Folk song)

1. carries the pace that furl side on the back to swing: 16 pat, 1- - 8 backs fold side stage + 9- - 16 before music swings

2. back folds break up lift on the hand: 12 pat, 1- - 8 backs fold side stage + 9- - 12 break up lift on the hand

Music of the side before 3. back folds extends: 16 pat, 1- - 8 backs fold side stage + 9- - 12 before straight Qu Shen + 13- - 16 clap side is smooth turn over wrist

Before 4. back folds, make the same score on lift: 16 pat, 1- - 8 backs fold side stage + 9- - 12 on the right side of before smooth on lift + 13- - 16 left before smooth on lift

5. back folds side to kick a leg: 16 pat, 1- - 8 backs fold side stage + 9- - 16 side stage kicks a leg

(hold as perfect as dance confluence, pace of before half mat is walked out of lightsome, modelling of second half ministry has strength clearly, combinative background music shows beautiful air with body beautiful the lasting appeal that extend)

Eleventh section: (background music: Moon dance)

Music enlarge bosom makes the same score continuously before 1. : 12 pat, 1- - 4 before swing continuously + 5- - 8 before straight side is smooth + 9- - bosom of 12 smooth enlarge

Before 2. bosom of straight across enlarge: 12 pat, 1- - 4 before swing continuously + 5- - 8 before straight side is smooth + 9- - bosom of 12 across enlarge

Before 3. bosom of enlarge of straight music arm: 12 pat, 1- - 4 before swing continuously + 5- - 8 before straight side is smooth + 9- - bosom of 12 arms enlarge

Before 4. bosom of enlarge of straight side music: 12 pat, 1- - 4 before swing continuously + 5- - 8 before straight side is smooth + 9- - bosom of enlarge of 12 side music

Before 5. bosom of enlarge of straight right and wrong: 12 pat, 1- - 4 before swing continuously + 5- - 8 before straight side is smooth + 9- - bosom of enlarge of 12 right and wrong

(before swing continuously have strength, enlarge bosom should reach the designated position, two side bladebone draws close, can promote disease of remedial cervical vertebra, can eliminate lung depression effectively to feel, increase, improve appearance, the effect that has plasticity)

Dozenth section: Lower limbs moves (background music: The motherland won't forget)

Stretch one's legs of side of 1. move about arm: 8 pat, 1- - 4 arms swing + 5- - 8 side stretch one's legs

Side of waist of clutch of the music before 2. kicks a leg: 10 pat, 1- - arm of music of 3 right around + 4- - arm of music of 6 left from beginning to end + 7- - side of 10 clutch waist kicks a leg

The leg lifts continuously before 3. move about arm: 8 pat, 1- - 4 arms swing + 5- - 8 before lift a leg continuously

4. makes the same score music side to make the same score leg issueing pedal: 8 pat, 1- - 4 even music side are smooth + 5- - 8 side make the same score leg issueing pedal

Side of 5. music arm kicks a leg: 18 pat, 1- - 4 arms swing + 5- - 18 arms side kicks a leg

(kick a leg to want to have strength, show military upright not A, volition the lofty quality of sturdy, with the power of a thunderbolt and the speed of lightning, of the chooses report to give a dream group of background music, "Do not need you to know me, do not hope you know me, I have deep love for those who be opposite in the great exploit that be in harmony enters fitness of the whole people, wish the team setting-up exercise of the dream brings you happy health, the wish with the biggest group that this is a dream)