璐村惂鐢ㄦ埛_005JVyC馃惥的个人资料

借地方放几套HI-LOW的 1Ham curl right/left Grapevine right Box step left over right x 2 (can start as a mambo) Walk forward 4 left lead Lunge side left/right Walk back 4 left lead Lunge side left/right Repeat other leadHalf mambo right lead, front, side, back, side (each is 2 counts)* Step on right knee lift left, right, left, left (can do a knee over) Combo 1(1-6) Reverse 6 point mambo* (7-10) Hamstring curl x2 turning (11-16) Grapevine ending with double knee lift (17-24) V-step x2 (25-32) Double side lunge x2 with knee lift in middle Repeat other sideCombo 2(1-8) Mambo x2 (9-12) Mambo cha cha cha turning to face the back (13-16) Walk or jog in a circle to face the front (17-24) Step knee and 2 walks forwards x2 (25-28) Chasse backwards x2 (29-32) Reverse V-step Repeat other sideCombo 3(1-12) Inner thigh lift x6 (U shape) (13-16) Double inner thigh lift (17-24) Side mambo x2 (25-32) Rhythm squat x2** Repeat other side*Reverse 6 point mambo - (1) step right foot to side, (2) cross left foot behinf right, (3) step right foot in place, (4) step keft foot to left side, (5) cross right foot behind left, (6) step left foot in place**Rhythm squat - (1) wide squat, (2) straighten legs (option: calf raise), (3) squat, (4) hamstring curl right, (5-8) repeat other side

上海凉粉的群还有空位的吗我要加入啊 RG ~~~还有群空的吗

买到了买到了！！！（上海书城）下午去买到了~~~直接上6楼，竟然看不到有卖问阿姨；公主的EP在哪啊？阿姨说：啊？哪个公主啊？我缓过劲；就是张靓颖嘛。她说跟她走他知道。没想到到了以后竟然看不见，她觉得奇怪，明明刚拿出来的怎么就不见拉？？于是拉来个男的。男的好象已经见惯了，面无表情的拉开下面的抽屉，又拿了几张放了上来。我要去拿，他说你要几张啊？？？（看来很多人都是要很多张啊）我说7张，他说那直接去收银那拿就好了那有很多。原来都放那去了啊…… PS EP不是 20 也不是18 而是16哦好便宜~~~~~~没买的同志快去买拉~~~~应该有很多人买很多张的吧收银小姐已经面无表情了……

组合6 Combo 1: 32 S/RMambo chasse 8 2 Charleston 8 Repeater 5 12 V-step 4 Combo 2: 64 S/RMoving backwards along the step 1 Knee 4 1 Side leg lift 4 1 Curl 4 Diagonal over 4 Repeat on the back side of the step, left lead.Combo repeater 8 (knee/side/curl) 2 Basic left (run/run) 8 Corner kicks 8 Shuffle turn 8 Combo 3: 64 S/R2 Tapping L-steps 16 *Turning corkscrew 16 Indecision lunges 8 Kick walk 8 Kick straddle 8 Repeater (knee,lunge,knee)8 Combo 4: 32 S/R1/2 L-step 4 Floor pivot 4 Knee repeater home 8 Split lunge 8 Alternating glute lift facing front 8 * Turning corkscrew 16: start out like a U-turn. (turn,straddle,turn) 8. Move on to turn/straddle/knee straddle/turn 16. Move on to, turn/straddle/ hop turn straddle/ hop turn straddle/turn

组合5 2 Stomping basic step (16)* Corner to corner knee (8) 3 Knee repeater (8) (can do any repeater) (Reverse and go through with left foot lead)2 Basics rights (8) Up/up on bench and over top (facing front on back side of bench) (4) 2-Jack turn (4)** 2 Basic rights (now facing back of room on back side of bench) (8) Up/up on bench and over top (facing back of room) (4) 2-Jack turn (4)** (Reverse and go through with left foot lead)4 Stomping A-step (right lead/left corner) (16)*** 4 Stomping A-step (left lead/right corner) (16)*** 4 Turnsteps (16) 1 Diagonal step-hop-turn (4)**** 3 A-steps (12) (Reverse and go through with left foot lead)

组合4 Knee repeater around the end 8 Left Basic on the short end 4 2 Knee mambo* 8 Knees halfway 8 (end on east corner) 1/2 L-step mambo* 7 Step knee walk around* 9 Knee hop clap* 4 Kicks halfway* 8 Sweep Step* 8 Knee hop clap 4 Ricochet x2* 8 Over the top with a clap & hop 4 Scramble knee* 8 2 Kicks to the same corner 8

组合3 Combo 1V-step with cross x4 (16) Front/back/front kick (8)* Knees (smash) alternating center x2 (8) Punch both arms right-left to the front (crossing the body) on counts 1-2 of the V-step.* Step up right (1), kick front left (2), step on top of bench left (3), kick back right (4), step on top of bench right (5), kick front left (6), step down left-right (7-8) - looks like a rock on topCombo 2Tap/clap alternating x2 (8) Rocking horse with speedbag (8) Tap/clap alternating x2 (8) L-step with kicks (8)* Option to do jabs or cross punches on the alternating step-taps.Speedbag arms on the 8-count rocking horse - don't switch lead legs* Can either do a traditional L-step, a knee-side kick-knee, or a front kick-side kick-front kick left-stepCombo 3Shuffle turn with jabs x3 (12) Charleston kick (4) Up-up, lunge side x6, straddle down (16) Add two jabs with the right arm on the shuffle turns (option - speedbag)Cross punch on the charleston kickNote: If you go "back to the top" between each combo breakdown, this combo ending makes it tough to go back to the V-steps in combo 1 - just warnin' ya!Combo 4Kick/walk back (8) * Stomp/straddle (or football run) (8) ** Knees (side crunch) x2 (8) Turnstep/2 jacks (8) * Step on W side of bench right (1), kick front left (2), walk back left-right-left (3-4-5), kick front right (6), walk forwards right-left (7-8) - can substitute broadway knees if you prefer, and add some punches** Facing W side of room: right stomp on step (1), L-step on floor (2), right straddle stomp (3), L-step on floor (4), right stomp on step (5), L-step on floor (6), right straddle stomp (7), L-step on floor (8) - similar to what I call a curb walk without the back mambo - can also substitute a football run insteadCombo 5Turnstep/back kick (4) Basic off the back (4) * T-step (power option) (8) 3 Jabs/cross forward/back (8) ** Hams alternating x4 (floor) (8) Just a regular turn step right-left-right, with a back kick left on count 4** Step up sideways left-right on top (1-2), step down off the skinny end (facing E) left-right (3-4)T-step is a step up left-right, straddle left-right, step up left-right (or hop both feet, left knee lift), step back off skinny end left-right** Staying on the floor! Jab/shuffle towards the front (1-2-3), cross punch (4), jab/shuffle towards the back (5-6-7), cross punch (8). I cue the hamcurls to get back into position to start the turnstep again in the other directionCombo 6Split basic/hooks (8) V-step/uppercut x2 (8) L-step with kicks (8) I-step (8) Hook punches right-left on the back lunges off the split basicUppercut right-left arms on the V-steps.Can sub in a three-repeater whatever instead of the L-step if you don't want to repeat a move from combo 2Combo 7Karate knees center x2 (8) L-step with 4 kicks (8) * Over the top/2 jacks (8) Knee return (4) Soccer kick (4) Add a cross arm block on the karate knees* Step on W side right (1), kick front left (2), step down left and kick side right (3-4), step on bench right and kick front left (5-6), step down left and kick side right (7-8) - can also do a knee off the end with a rockSoccer kick aka front arabesque/instep touch

发几个组合 Combo 1Charleston kick same side x2 (8) Around the world* x1 (16) Repeater curl x1 (8) (Repeat left lead)Combo 2Split basic x1 (8) Double knee right, double knee left (12) Basic x1 (4) Repeater knee (8) (Repeat left lead)Combo 3Basic step x2 (8) Over the top x2 (8) 1/2 An L-step (4) Across the top x1 (4) 1/2 An L-step (4) Knee up to the center x1 (4) (Repeat left lead)Combo 4Up, up lunge side to side exiting off the short end of the step (8) T-step x2 (16) Knee up back to the front (4) Basic step x1 (4) (Repeat left lead)* Around the world (some people might have another name for this):knee up and straddle facing left side)knee up and turn (now facing right side)knee up and straddle (still facing right side)knee up and turn to return facing the front

求连接我是新开的吧踏板操的吧主请问可以不可以跟贵吧连接呀共同进步呀

有喜欢踏板操的吗？喜欢的话就来踏板操吧看一下啊答应我好吗

踏板操吧开张了哦。 http://post.baidu.com/f?ct=&tn=&rn=&pn=&lm=&sc=&kw=%CC%A4%B0%E5%B2%D9&rs2=0&myselectvalue=1&word=%CC%A4%B0%E5%B2%D9&tb=on

看来宣传的不够哇~~~~ 555555555555555555

早上妈妈打电话告诉我，爷爷去世了。其实是由于车祸，上个月的事情了。现在痛苦不用折磨他了，对他不知道是不是解脱。好难过好难过。。。

人人都要打的东西~~~~快进来打一下~~~

<踏板操>吧开张了!喜欢的支持一下哦.~~~~~~~~~~~~~~~~~~~~~~~~~~~~ http://post.baidu.com/f?ct=&tn=&rn=&pn=&lm=&sc=&kw=%CC%A4%B0%E5%B2%D9&rs2=0&myselectvalue=1&word=%CC%A4%B0%E5%B2%D9&tb=on

<踏板操>吧开张了!喜欢的支持一下哦.~~~~~~~~~~~~~~~~~~~~~~ http://post.baidu.com/f?ct=&tn=&rn=&pn=&lm=&sc=&kw=%CC%A4%B0%E5%B2%D9&rs2=0&myselectvalue=1&word=%CC%A4%B0%E5%B2%D9&tb=on

本吧开张,希望大家多多发言带动人气!!

<踏板操>吧开张了!喜欢的支持一下哦. http://post.baidu.com/f?ct=&tn=&rn=&pn=&lm=&sc=&kw=%CC%A4%B0%E5%B2%D9&rs2=0&myselectvalue=1&word=%CC%A4%B0%E5%B2%D9&tb=on

LY下周要唱的歌曲是........LY亲口说的.!!!! MC 的after tonight.

我想当踏板操的吧主为什么不让我当啊？我本身也是教练为什么不能让我当啊？？？

疯狂踏板&派对拉丁力美健盛夏新时尚 http://www.pclady.com.cn/body/zjjsf/0507/46378.html

踏板操：最经典的美腿仪式踏板操，顾名思义就是踏板上的健美操。这种运动在美国风靡了10年，至今仍备受喜爱。借助一块高度可调的踏板，通过各种踏上踏下带有转体和跳跃的动作，达到心肺功能的锻炼，因其动感、激情的特点和对女性腿、臀的良好塑体作用，踏板操在健身房久盛不衰，被人们视为经典的健身方式之一，更是一种日益时尚的减肥方法。　　　　练踏板操的踏板一般长100厘米，宽35厘米，高8厘米。踏板的高度也可以根据运动水平、踏板技术、膝关节的弯曲度而调节。踏板操的最基本动作就是上板、下板，每周至少做3次操，3个月为一个周期。　　　　功效　　　　踏板操作为有氧健美操，在供氧充足的状态下进行长时间、中低强度的练习。踏板具的高度加上这种运动强度，完成同样动作比在平地上耗能要多，会使您的腿部结实起来，肌肉的线条更修长，有效地解决臀部下垂的问题，加之踏板操动作中的舒展与伸拉，使您的动作更灵活、更轻盈。同时，还能提高人的心肺功能。　　　　适宜人群　　　　踏板操适合所有的人锻炼，尤其是长期坐办公室，腿部缺乏锻炼的女性，以及希望自己的腿部变得结实、健康，改变臀部下垂的人。该项目不适合心脏病患者、腿部有伤者（尤其是膝关节、踝关节、大腿韧带有伤者）、身体虚弱者（如产后者、病愈者）练习。　　　　运动准备　　　　1、运动前1小时停止进食（如有需要，可进食少量易消化的蔬果、流质食物）。　　　　2、穿着轻松、透气的运动服饰。　　　　3、充分的热身运动。由于双踏板主要的动作是上、下板，转板，跳板等，所以要着重对大腿、脚踝的热身，并做到充分的伸展。　　　　4、一定量的饮用水（最好是白开水）。运动前半小时，可喝200-500ml饮用水。因双踏板属于大运动量的练习，必然会造成大量出汗，运动者必须及时补充水分，以保证人体有足够的水分。　　　　注意事项　　　　1、上下板时，注意重心移动。　　　　2、动作过程中，建议每隔15分钟喝少量饮用水。原则：少量多次　　　　3、运动后要做好充分伸展，尤其是腿部与臀部的伸展。　　　　亲密提示　　　　1、要穿弹性好的衣服，成分以棉、莱卡为宜。当然你还应该穿运动鞋，气垫式的更好，这样可以起到缓冲的作用。有些人赤脚跳 Step，这样很容易损伤脚踝。　　　　2、每周至少应做3次，3个月为一个周期(一节课可以消耗1000-1500 千卡)。　　　　3、练操时若出现腿部疲劳导致的动作不协调，身体任何部位已有明显的疼痛或头晕、心跳过快等情况，应立即停止运动，合理休息。　　　　4、很多女性担心练踏板操容易使腿变粗，其实，这种担心没有必要。据专家介绍，踏板操是在供氧充足的状态下进行的长时间、中低强度的练习，不会令肌肉发达