水平（三）+体能组合动作练习（十三）热身导入动作一：慢跑20S动作二：肩绕环（前、后）20-30S动作三：提腿触掌（后）20-30S动作四：手腕、踝关节（左）20S休息+调整呼吸：20S第一阶段：体能（每个动作之间间歇10S）动作一：跨下击掌20S动作二：前后并脚跳20S动作三：微蹲跳20S动作四：后踢腿20S动作五：快速开合20S动作六：弓箭步20S动作七：开合跳20S动作八：原地摆臂20S休息+调整呼吸：60S第二阶段：体能（每个动作之间间歇10S）动作一：弓步提膝20S动作二：前后并脚跳20S动作三：原地摆臂20S动作四：后踢腿20S动作五：快速开合20S动作六：单脚侧跳20S动作七：开合跳20S动作八：俯卧撑6-12个休息+调整呼吸：120S第三阶段：体能（每个动作之间间歇10S）动作一：侧举开合20S动作二：弓箭步20S动作三：快速小步跑20S动作四：单脚侧跳20S动作五：交叉开合跳20S动作六：蹲步跳20S动作七：原地摆臂20S动作八：高抬腿下压20S放松练习放松一：弓步上举牵拉放松二：小腿牵拉放松三：站位体前屈放松四：腰背部拉伸放松五：拍打大小腿
