艺术体操基本舞步？英文双语对照

1.柔软步

自然站立。左腿膝和脚面绷直向前伸出，脚面向外，由脚尖过渡到全脚掌落地，身体重心随之前移，接着再换右脚向前伸出落地，两腿依此交替进行，两臂自然前后摆动。

动作要点：摆动腿向前伸出由脚尖过渡到全脚掌落地，重心前移，收腹立腰，眼平视，动作要自然、柔和。

2.足尖步

做足尖步行走时，迈出腿的膝关节和脚面绷直外展，落地时要从脚尖过渡到前脚掌。足跟尽量提高，上体挺直，收腹立腰，直臂摆动。

两脚并立提踵，两手叉腰。左腿膝和脚面绷直向前伸出（脚尖稍向外），由脚尖过渡到前脚掌落地支撑，重心前移，两腿交替进行。

动作要点：身体正直，收腹立腰，步幅均匀且不宜过大，支撑腿脚踝充分向上立。动作要自然、协调，提高踵，重心平稳。

3.跳步

跳步练习是增强下肢肌肉力量，提高协调性的最有效的锻炼方法之一。既可以单个动作反复进行练习，也可以将几个跳步组合在一起进行练习。

交换腿跳：是异侧腿单起单落的跳步，一脚踏步蹬地起跳，在空中交换腿后另一脚落地。

前摆转体跳：一腿向前迈步蹬地起跳，另一腿前摆，同时转体180°，起跳脚落地（单起单落），摆动腿后举。

踏跳步：由两拍完成的舞步，包括有直膝的、屈膝的及转体的不同变化。

以普通弹簧步左脚为例，两脚并立提踵，两手叉腰。左脚向前一步，同时稍屈膝半蹲，重心移至左脚。左脚伸直提踵，同时右腿向前下伸，膝与脚面绷直。右脚向前一步，同时稍屈膝半蹲，重心移至右脚。右脚伸直提踵，同时左腿向前下伸，膝与脚面绷直。

动作要点：出脚时由脚尖过渡到全脚掌应柔和落地，有控制地依次弯曲踝、膝关节，接着依次充分伸直膝、踝，重心向上。成立踵，上体正直立腰，步幅不宜过大。动作应柔和、连贯、有弹性，步幅适中。

6.波尔卡步

波尔卡是一般常用的舞步，它具有轻松、欢快的特点。一般有直膝波尔卡和屈膝波尔卡，可做向前、侧、后及转体动作。

以直膝向前波尔卡为例，自然姿势站立，两手叉腰。右腿小跳，同时左腿伸直向前下举。左脚向前落地，右脚随之与左脚并立，同时两臂在左侧前下举，手心向上，上体稍左转，左脚向前一步，两臂保持侧下举，接着左腿小跳，同时右腿伸直前下举。换右脚做，动作相反，两手还原至叉腰。屈膝波尔卡动作同前，唯前举腿时应稍屈膝，再展膝伸直向前落地。

动作要点：上体和头部应配合协调，动作轻松、欢快、协调。节前小跳动作应根据波尔卡前进方向而跳动，小跳后的并步跳要快而连贯，重心随之要前移。

7.华尔兹步

华尔兹是常用舞步，具有轻盈、优美、流畅的特色，动作形式变化多样，可向前、向后、向侧、转体及跑动进行。该动作以3拍完成，做时采用3/4拍的华尔兹舞曲。

（1）向前华尔兹

以左脚为例，两脚并拢提踵，两臂侧举。左脚向前做一次柔软步，落地稍屈膝，重心随之前移，右脚开始向前做两次足尖步。在三步过程中，配合左臂做一次波浪。左脚做时，重复以上动作，动作相反。

动作要点：三步的步幅要均等，动作起伏应自然，收腹立腰，重心随出步而移动。动作协调、连贯、柔和，步幅均等。

（2）退华尔兹

动作同向前华尔兹步，唯向后退做。第一步可稍大些，身体随之稍转动，同时两臂配合前后平摆。

（3）华尔兹步

以左脚为例，自然站立，两臂右侧举。左脚向侧做柔软步，落地时稍屈膝，重心随之移至左腿。右脚前掌踏在左脚跟后，右腿伸直立踵，接着左脚与右脚并立提踵。在三拍动作过程中，两臂经前摆至左侧举。

（4）转体华尔兹步

以左脚为例，两脚并立提踵，两手叉腰。左脚向前柔软步，稍屈膝，右脚向前足尖步，同时向左转体90°，左脚做足尖步与右脚并立成提踵立，同时继续向左转体90°。右腿开始，则动作相同，方向相反。

动作要点：在2—3拍做足尖步的同时进行转体180°。收腹立腰，身体正直。转体须准确、连贯，起伏自然、柔和。

1. soft pace

Stand naturally. Left leg genu and instep stretch tight to be extended ahead continuously, instep is outward, transfer by tiptoe complete sole be born, before the heart is followed, the body moves again, change right leg to reach fall to the ground ahead again then, two legs undertake alternately according to this, around of two arms nature swings.

The movement wants a place: Swing the leg goes out to transfer by tiptoe to extension forward complete sole be born, reach of centre of gravity, receive an abdomen to establish a waist, the look is flat inspect, the movement wants natural, downy.

Pace of 2. sufficient needle

When doing sufficient needle to walk, the knee joint that strides a leg and instep stretch tight straight outside exhibit, chela palm should transfer from tiptoe when be born. Sufficient follow to rise as far as possible, the upper part of the body straight, receive an abdomen to establish a waist, straight arm swings.

Bipod is consistent lift heel, akimbo. Left leg genu and instep stretch tight to be extended ahead continuously (tiptoe is a bit outward) , transfer to be propped up to chela palm be born by tiptoe, reach of centre of gravity, two legs undertake alternately.

The movement wants a place: Body integrity, receive an abdomen to establish a waist, step is even and should not be too big, ankle of the ability to walk that prop up stands adequately up. The movement wants natural, harmonious, raise heel, core is stable.

3. jumps pace

Jump pace exercise is to enhance power of lower limbs muscle, those who raise harmonious sex is the most effective exercise one of methods. Already OK and single act has a practice repeatedly, also can jump a few pace combination has a practice together.

Commutative leg jumps: It is sheet of different side leg remove what sheet falls to jump pace, one foot footfall takes off to step oningly, be born of the another foot after the leg is exchanged in sky.

Turn places to jump before: One leg takes a step to take off to step oningly ahead, place before another leg, at the same time turn 180 ° , be born of take off foot (the sheet since sheet falls) , swing lift after the leg.

Step jump pace: By two pat finished steps, include to have straight knee, the reachs turn distinct change of bend one's knees.

With common bedspring pace left foot is exemple, bipod is consistent lift heel, akimbo. Left foot is forward one pace, at the same time a bit bend one's knees crouchs partly, focus changes to left foot. Left foot unbend lifts heel, next right leg is forward at the same time extending, genu and instep stretch tight straight. Right leg is forward one pace, at the same time a bit bend one's knees crouchs partly, focus changes to right leg. Right leg unbend lifts heel, next left leg is forward at the same time extending, genu and instep stretch tight straight.

The movement wants a place: Complete sole transfers to answer by tiptoe when giving a base downy be born, have control the ground is ordinal curve ankle, knee joint, catch genu of ordinal and sufficient unbend, ankle, centre of gravity up. Establish heel, integrity thing upper part of the body establishs a waist, step shoulds not be too big. Movement should downy, coherent, bouncy, step moderate.

6. wave Er blocks a pace

Boerka is general and commonly used steps, it has relaxed, lively characteristic. Have card of Er of straight genu wave and card of Er of wave of bend one's knees commonly, can do forward, side, hind reach turn action.

With straight genu forward Boerka is exemple, natural pose stands, akimbo. Right leg is small jump, next left leg unbend is forward at the same time lifting. Left foot is forward be born, right leg subsequently as consistent as left foot, at the same time two arms are in left before next lifting, control up, the upper part of the body a bit left-hand rotation, left foot is forward one pace, two arms maintain side next lifting, left leg is then small jump, fall before right leg unbend at the same time lift. Change right leg to do, the movement is contrary, two tactics is reductive to akimbo. Er of wave of bend one's knees blocks behavioral ibid, only before when lifting a leg, answer a bit bend one's knees, exhibit genu unbend again forward be born.

The movement wants a place: The upper part of the body should cooperate to coordinate with the head, the movement is relaxed, lively, harmonious. Before the section small beat should block ongoing way according to wave Er and beat, small after jumping and the pace jumps should fast and coherent, centre of gravity wants reach subsequently.

7. waltz pace

Waltz is commonly used steps, have lightsome, beautiful, fluent distinguishing feature, behavioral form change is diversiform, but forward, backward, reach to side, turn run move undertake. This movement with 3 pat finish, the waltz music that 3/4 pats is used when doing.

(1) forward waltz

It is with left foot exemple, bipod and approach lifts heel, two arms side is lifted. Left foot makes soft step ahead, be born a bit bend one's knees, before centre of gravity is followed, move, right leg begins to make sufficient pointed step twice ahead. In 3 paces process, cooperate left arm to make wave. When left foot is done, repeat above act, the movement is contrary.

The movement wants a place: The step of 3 paces wants equal, the movement rises and fall should natural, receive an abdomen to establish a waist, centre of gravity follows a step and move. The movement is harmonious, coherent, downy, step is equal.

(2) retreat waltz

The movement is the same as forward waltz pace, recede only do. The first pace but some more largish, the body turns a bit subsequently, at the same time two arms cooperate around to make the same score place.

(3) waltz pace

It is with left foot exemple, stand naturally, lift on the right side of two arms. Left foot makes soft step to side, when be born a bit bend one's knees, focus changes subsequently to left leg. The palm before right leg steps after left calcaneal, right leg unbend establishs heel, left foot and right leg are then consistent lift heel. Be in 3 in taking behavioral course, place to before two arms classics left lift.

(4) turn waltz pace

It is with left foot exemple, bipod is consistent lift heel, akimbo. Left foot is forward soft pace, a bit bend one's knees, right leg is forward sufficient pointed condition, at the same time towards the left turns body 90 ° , left foot becomes sufficient pointed condition and right base consistent into carry heel to stand, continue at the same time turn of towards the left 90 ° . Right leg begins, criterion the act is same, way is opposite.

The movement wants a place: In 2, 3 pat make sufficient pointed step while have turn 180 ° . Receive an abdomen to establish a waist, body integrity. Turn beard is accurate, coherent, rise and fall natural, downy.