广场舞教程？
广场舞当下很受广大众的欢迎，无论男女老少都可以参与其中，不仅可以锻炼身体、娱乐身心，还可以认识到很多朋友。广场舞不同于专业舞蹈，有学习容易、内容简单、实用性强等特点，那么一起来看一下广场舞的教程吧！
广场舞简介
广场舞按类型分，主要分为中老年秧歌、腰鼓、扇子舞、伞舞、球操等。按步法来分，大众广场舞主要有为12步、16步、 18步、 20步、22步、 24步、 26步、27步、30步、 34步、 36步、 37步、40步等等，最多的达200-300步。
舞步教程详解
按类型分
中老年秧歌
中老年秧歌舞视频教程可以参考：【中老年秧歌舞《大妈扭得美》64步欢快喜庆】 【秧歌广场舞《大姑娘美大姑娘浪》正背面附教学】
动作要点：首先左脚往右前方交叉过来，再右脚往左前方交叉过来，接着左脚退回去，右脚并过去。
腰鼓
腰鼓舞，均穿彩服，腰间挂一只椭圆形小鼓，双手各持一根鼓槌，鼓槌上扎有红绸，边打边舞，节奏强烈，舞步多变化，能走出各种复杂美妙的图案。腰鼓舞视频教程可以参考：【广场舞《开门红》欢快喜庆腰鼓舞，正背面演示】
这里分享全国第二套健身腰鼓中的开场引子步，共十拍，先看完整示范。
分解动作要点
第一拍：左脚向左迈出，同时双手面前交叉打两边鼓，马步蹬。
第二拍：两脚原地跳，两手同时打两边鼓。
第三拍：重心向左形成左弓右箭，同时左手甩绸右手打鼓。
第四拍：重心向右，形成右弓左箭，同时左手收回，右手甩绸。
第五拍：左脚向后撤，形成前弓后箭。同时右手打右鼓面。左手向前甩绸，头向后。
第六步：弓箭步不动，左手收回鼓面，右手向前甩绸，同时头转向前边。
第七、八拍：右脚收回，右手同时打右面鼓，下蹲向前跑。
第九、十拍：左脚踏于右脚尖，同时立起，左手向前甩绸，右手打鼓。
扇子舞
扇子舞的美，在于道具与动作的完美配合。扇子的基本拿法是用大拇指、食指和中指三个手指捏住扇尾撑开扇子，可用大鱼际托住扇骨，固定扇子，无名指和小指可以翘起。
在舞蹈过程中，扇子打开方式有：
竖直打扇：右手拿扇子，捏住扇骨，依靠扇子自身重力打开扇子，扇子竖直放在胸前或头顶；当扇子在头顶打开时，右手应经身体前、侧向上划圆上到头顶打开，扇子略向后拉，右肩膀打开。
水平打扇：右手拿扇子，经身体前、侧拉到五位手位置，大拇指固定扇骨，食指和中指推开扇子，扇子水平打开，扇头朝下，放在身侧。
内8字绕扇：用三个手指勾住扇柄，大拇指和食指分别放在扇子的两边，大拇指和食指用来导向，让扇子朝着你的意愿旋转。
扇子舞视频教程可以参考：【经典红歌扇子舞《走进新时代》简单欢快大气】 【贺年喜庆广场舞《红红的中国结》动感大气扇子舞】
这里分享扇子舞搭秧歌步组合示范，背景音乐是《在希望的田野上》：
1、右臂八字绕扇，左叉往上一步，左臂八字绕扇。
2、左叉后退，双臂八字绕扇，正丁步拧字前进，正丁步拧字后退。
3、肩前拨扇子，同时左脚提拧步，滚步丁字三步。
4、八字绕扇子，丁字步三步，结束动作。
伞舞
伞舞是一种抒情的舞蹈，这里分享一下伞舞，背景音乐是《妈妈的油纸伞》。伞舞广场舞视频教程分享：【伞舞《又见江南雨》】 【伞舞《沛伞舞》】
1、右手撑伞，往前走四步，具体是先抬左脚往前一步，再右脚往前，左脚往前，右脚往前。再原地踏四步，同时伞往左侧旋转。
2、回到右手往上撑伞，同时脚往后踏四步。接着原地踏四步，左脚往右交叉一步，右手伞往下顺时针绕一圈，伞回到上方时，右脚往右侧一步。
3、右脚往左交叉一步，同时伞往下逆时针绕一圈，伞回到上方时，左脚往左侧一步；往后退四步，左脚先退，右手拿伞，伞在胸前往下两次。
4、抬左脚跳起落下，跳起床伞往上送一下，右脚往右边侧一步，伞轻轻放到左肩；抬右脚跳起落下，伞此时往上举；左脚往左侧一步，伞轻轻放到右肩，左手扭花手；右脚侧一步，右手扭花手。所有动作重复一遍。
球操
球操广场舞视频教程分享：【广场舞健身操05《微笑》示范（国家体育总局发布12套广场舞健身操）】
双手左右持球：双手掌心相对，握球的左、右两侧，两肘向内收紧。
双手上下持球分两种
1、右手掌心向下，左手掌心向上，握球的上、下部，两肘向外打开。
2、右手掌心向下，左手掌心向下，握球的上、下部，两肘向外打开。
单手正托球：五指稍分开，手指微屈，掌心向上，用手指和手掌自然托球的下部。
单手反托球：手臂以肘关节为轴向内中绕环、使掌心转向上托住球的下部。
球操示范：做向左右转动球时，两臂向外，使球在两手间转动，经两手指尖两臂向内，球在两手的另一面继续转动。
按步法分教程
广场舞的步法根据歌曲的种类有不同的区分，基本上都是前后左右的进步和退步，配合手部动作，还有斜方位的舞步。这里主要介绍大众广场舞12步、16步、 18步、 20步、22步、 24步、 26步、27步、30步、 34步、 36步、40步中其中一首歌曲的步法教程。
12步
动作要领：歌曲《情路弯弯》。向左侧走12步，左脚往左一步，右脚往左脚上方交叉，左脚往上一步，右脚往左脚后面侧面走，右脚往左脚上方交叉，抬左脚转一圈，右脚往上后跟点地，左脚后跟往上点地。同理，向右侧走12步。
16步
动作要领：歌曲《哑巴新娘》。左脚前点后点，再前点后点。上左脚，侧右脚。上右脚，侧左脚。左脚起，向后退4步，双手前后摆。打开双手，双脚，右脚后点。打开双手，左脚后点。
18步
动作要领：歌曲《舞女》。上走四步，退四步，向左走四步，向右走四步，秧歌步两个，交叉上四步，交叉后退四步，左右并步一个八拍，小四步，扭胯。
20步
动作要领：歌曲《宝贝你最美》。左脚起左走四步，右脚起右脚走四步。左脚起前进四步，右脚起后退四步。左脚起左转圈四步。
22步
动作要领：歌曲《幺妹住在十三寨》。首先双脚站立，左脚两个侧点，回中间点三下。再右脚两个侧点，回中间点三下。四个弹跳，左叉往上斜跳，收回，右叉往上协调，收回。最后两个秧歌步。
24步
动作要领：歌曲《掀起你的盖头来》。秧歌步两组，左脚前点后点前点收，右脚前点后点前点收，前走压脚侧点四步，后退四步。
26步
动作要领：歌曲《旧梦》。右脚前点，后点，前点，后点，往前走两步，右脚前点，后点。前走1哒2，3哒4，摆胯四个。右脚后点，转身，右脚前点。动作重复一遍。
27步
动作要领：歌曲《一生与你擦肩而过》。右脚侧点收，左脚侧点收，右脚前后踏。左脚侧点收，右脚侧点收，左脚前后踏。左叉上，右脚侧点。右叉上，左脚侧点。后退四步，左叉上，右脚侧点。右叉上，左脚侧点，向后退四步。
30步
动作要领：歌曲《迪拜慢摇》。左右前点收，左右侧点后点侧点收，前走压脚侧点八步，后退四步，横跨并步，秧歌步一组。
34步
动作要领：歌曲《猜》。左右各两个前点，左侧点四步。左右各两个前点，右侧点四步。左点，右点，向右摆胯两下。左点，右点，向左摆胯两下。左脚起四个踢脚，左点，右点。
36步
动作要领：歌曲《探清水河》。前进四步，左脚侧点3次收回。后退四步，右脚侧点3次收回。左走四步，右走四步。十字秧歌2组。
40步
动作要领：歌曲《快乐桑巴》。前踏后踏八步，左右各两个后侧点，左右各三个侧点收，前后各走四步，重复一遍。
广场舞示范
此处再放一下个人最喜欢的单人水兵舞《今天是你的生日》完整版，好看又好学，一起来看下教程吧。
1、左点右点，前点后点，左扭2下
2、右点左点，后踩左点
3、左点右点，左踩后点
4、左点右点，左踩右踩
5、左点右点，前点侧点
6、左点右点，右点左点
7、左踩右点，左扭四下
8、右踩左点，右扭四下
9、原地八个小跳。全部动作重复来一次即可。
注意事项
如何挑选教程
广场舞的学习，在没有老师的指导下，肯定最先考虑的就是要从网上找相关的教程，这方面的资源应该说是比较多的，尤其是视频资源，可供选择的有很多。但是一定要从中挑选一些适合自己跳的舞蹈来学，对照教程进行分解练习。一般可以下载的视频网站有抖音、优酷、B站视频等等。
如何对照练习
对着教程，我们把视频中的舞蹈分为多个步骤来学，比如24步。一般情况下差不多每8步为一个连贯动作，所以24步也就是3个连续的动作，这样一来我们就把24步分成了3部分，然后再仔细观察3部分中的每一部分中的重复动作，脚部的走位，和手部的动作，找出运动规律。
先练下盘动作
正所谓牵一发而动全身， 人的大部分动作会跟随下身运动，所以只要我们先练习好下身的动作，再练习上身就会变得很快，因此，学习时可以先学步伐，熟练的掌握正确的走位，然后再学习上身的动作，可以起到事半功倍的效果。
循序渐进练习
广场舞的一个特点就是动作流畅，顺其自然。刚开始不要过于追求准确，根据下身运动规律带动上身运动，等基本掌握动作要领后再在准确上下功夫。连贯练习也要遵循循序渐进的方法，把前面分解训练的各部分逐步组合在一起进行练习， 然后再将整个动作结合起来练习。
%3Chowto_content%3E[{"type":"paragraph","attrs":{"is_abstract":true},"children":[{"type":"text","text":"广场舞当下很受广大众的欢迎，无论男女老少都可以参与其中，不仅可以锻炼身体、娱乐身心，还可以认识到很多朋友。广场舞不同于专业舞蹈，有学习容易、内容简单、实用性强等特点，那么一起来看一下广场舞的教程吧！","id":""}],"text":"","id":"doxcn2G8U8ysmEEKUIxDcUOshKe"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"广场舞简介","id":""}],"text":"","id":"doxcnOec2SKa242WQgbHwGbHfEd"},{"type":"paragraph","children":[{"type":"text","text":"广场舞按类型分，主要分为中老年秧歌、腰鼓、扇子舞、伞舞、球操等。按步法来分，大众广场舞主要有为12步、16步、 18步、 20步、22步、 24步、 26步、27步、30步、 34步、 36步、 37步、40步等等，最多的达200-300步。","id":""}],"text":"","id":"doxcnqcIMeAmmeSqmE1vS6EwyGc"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞简介","id":""}],"url":"},"text":"","id":"doxcngYOG0gqa6uGai02RUc7THU"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"舞步教程详解","id":""}],"text":"","id":"doxcneW6Y6aUMcKiUwXNLNnP5Fd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"按类型分","id":""}],"text":"","id":"doxcn2moysm6GU2ISk33tlMrGfh"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"中老年秧歌","id":""}],"text":"","id":"doxcnISS8CqgCqwaMEv1hyFs3Gf"},{"type":"paragraph","children":[{"type":"text","text":"中老年秧歌舞视频教程可以参考：【中老年秧歌舞《大妈扭得美》64步欢快喜庆】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""},{"type":"text","text":"【秧歌广场舞《大姑娘美大姑娘浪》正背面附教学】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcnOKu8qqOaQOC8UYl97Lf4sb"},{"type":"paragraph","children":[{"type":"text","text":"动作要点：首先左脚往右前方交叉过来，再右脚往左前方交叉过来，接着左脚退回去，右脚并过去。","id":""}],"text":"","id":"doxcnkIM0mAeAyec84n8mRMBDIf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"中老年秧歌","id":""}],"url":"},"text":"","id":"doxcny0SUCWSg0OgoaiGhNsCnjf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"腰鼓","id":""}],"text":"","id":"doxcna06sqOsUII4yM5Vw3Hxtvd"},{"type":"paragraph","children":[{"type":"text","text":"腰鼓舞，均穿彩服，腰间挂一只椭圆形小鼓，双手各持一根鼓槌，鼓槌上扎有红绸，边打边舞，节奏强烈，舞步多变化，能走出各种复杂美妙的图案。腰鼓舞视频教程可以参考：【广场舞《开门红》欢快喜庆腰鼓舞，正背面演示】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcnO0YSwsMuQMaSA4B0oAlQ6G"},{"type":"paragraph","children":[{"type":"text","text":"这里分享全国第二套健身腰鼓中的开场引子步，共十拍，先看完整示范。","id":""}],"text":"","id":"doxcnSa0yEKUWcKw225Po6tWKyd"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnOYy00qS2mcaC0fVtOw8dlN"},{"type":"paragraph","children":[{"type":"text","text":"分解动作要点","id":""}],"text":"","id":"doxcnQkQw28CGoYEs0CR0yhsAbd"},{"type":"paragraph","children":[{"type":"text","text":"第一拍：左脚向左迈出，同时双手面前交叉打两边鼓，马步蹬。","id":""}],"text":"","id":"doxcnmoiYs6Igoas8uomtTgHfog"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcn6e06ASYAK4QaCqVvHzqDuc"},{"type":"paragraph","children":[{"type":"text","text":"第二拍：两脚原地跳，两手同时打两边鼓。","id":""}],"text":"","id":"doxcnSyKGqAWKWM0qAt7T3nOufe"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnaO0cOsGyuYg2CMM05nr28e"},{"type":"paragraph","children":[{"type":"text","text":"第三拍：重心向左形成左弓右箭，同时左手甩绸右手打鼓。","id":""}],"text":"","id":"doxcnSsW66OwII6Y8wvbIU5ItSg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnqAwEKKaCGcEUC6iujqJ8Zd"},{"type":"paragraph","children":[{"type":"text","text":"第四拍：重心向右，形成右弓左箭，同时左手收回，右手甩绸。","id":""}],"text":"","id":"doxcnqWMQK8kiAweg6jPdBEwAXb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnw0AwAo6aSoAqGwFdGdFAmO"},{"type":"paragraph","children":[{"type":"text","text":"第五拍：左脚向后撤，形成前弓后箭。同时右手打右鼓面。左手向前甩绸，头向后。","id":""}],"text":"","id":"doxcnsCOUGoMMu48m08FPF5cdLf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcngEgoI6sEyC8iSG1HLcNoEd"},{"type":"paragraph","children":[{"type":"text","text":"第六步：弓箭步不动，左手收回鼓面，右手向前甩绸，同时头转向前边。","id":""}],"text":"","id":"doxcnWwUa8uOMICOiEhcFmJXGWf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcn0s0CAcMAe822WikVrHHhuh"},{"type":"paragraph","children":[{"type":"text","text":"第七、八拍：右脚收回，右手同时打右面鼓，下蹲向前跑。","id":""}],"text":"","id":"doxcnMG8amoIYo248OkHZIIJuwb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnwWWSyC8qOu4gYh5fclozgh"},{"type":"paragraph","children":[{"type":"text","text":"第九、十拍：左脚踏于右脚尖，同时立起，左手向前甩绸，右手打鼓。","id":""}],"text":"","id":"doxcnE8SU2WwG4QYuo6cvDdDZk6"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"腰鼓","id":""}],"url":"},"text":"","id":"doxcnoq0GskCeUSMKsj06pnPvJd"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"扇子舞","id":""}],"text":"","id":"doxcnS2gI84EeO04mQVLsr15Nph"},{"type":"paragraph","children":[{"type":"text","text":"扇子舞的美，在于道具与动作的完美配合。扇子的基本拿法是用大拇指、食指和中指三个手指捏住扇尾撑开扇子，可用大鱼际托住扇骨，固定扇子，无名指和小指可以翘起。","id":""}],"text":"","id":"doxcnUyoIQegsiYKwWUzNpwZkNg"},{"type":"image","attrs":{"height":506,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcns0WmSUiq8oQ0IbibUWEVcf"},{"type":"paragraph","children":[{"type":"text","text":"在舞蹈过程中，扇子打开方式有： ","id":""}],"text":"","id":"doxcnMgos6AAA8AAI2bXHaYZlVh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"竖直打扇：","id":""},{"type":"text","text":"右手拿扇子，捏住扇骨，依靠扇子自身重力打开扇子，扇子竖直放在胸前或头顶；当扇子在头顶打开时，右手应经身体前、侧向上划圆上到头顶打开，扇子略向后拉，右肩膀打开。","id":""}],"text":"","id":"doxcnAqqawQyOuCysUJcYp1Xlrg"},{"type":"image","attrs":{"height":321,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcnoIWAIY4IywyUQT6VpgdZqh"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"水平打扇：","id":""},{"type":"text","text":"右手拿扇子，经身体前、侧拉到五位手位置，大拇指固定扇骨，食指和中指推开扇子，扇子水平打开，扇头朝下，放在身侧。","id":""}],"text":"","id":"doxcneCAGUa6uQMcE8doqU7cxZd"},{"type":"image","attrs":{"height":381,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcncecmY4Wese6gqyH2LpuVdb"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"内8字绕扇：","id":""},{"type":"text","text":"用三个手指勾住扇柄，大拇指和食指分别放在扇子的两边，大拇指和食指用来导向，让扇子朝着你的意愿旋转。","id":""}],"text":"","id":"doxcnccCgGiYCiWIscLWs0aRQse"},{"type":"image","attrs":{"height":420,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcnKuw0CYQiGu6qiU9eneHDIf"},{"type":"paragraph","children":[{"type":"text","text":"扇子舞视频教程可以参考：【经典红歌扇子舞《走进新时代》简单欢快大气】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""},{"type":"text","text":"【贺年喜庆广场舞《红红的中国结》动感大气扇子舞】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcnGMKkKwSW4cgg2X1rqgTjBh"},{"type":"paragraph","children":[{"type":"text","text":"这里分享扇子舞搭秧歌步组合示范，背景音乐是《在希望的田野上》：","id":""}],"text":"","id":"doxcnA880oswsIiieg2gSjvDyX0"},{"type":"paragraph","children":[{"type":"text","text":"1、右臂八字绕扇，左叉往上一步，左臂八字绕扇。","id":""}],"text":"","id":"doxcnKgKmC0cQAQCMAFDWgspanh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcn6E6SUKwmWKiOcROV6llnvc"},{"type":"paragraph","children":[{"type":"text","text":"2、左叉后退，双臂八字绕扇，正丁步拧字前进，正丁步拧字后退。","id":""}],"text":"","id":"doxcniaQGcOKcMkMMWuoQOw5t9d"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcnyAG8YuMUgcYcMLnSvPs5ng"},{"type":"paragraph","children":[{"type":"text","text":"3、肩前拨扇子，同时左脚提拧步，滚步丁字三步。","id":""}],"text":"","id":"doxcn0oq80u0eqowwkrBNbIfPZb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcnQmUWOAcyoiYe0gSlSiu7kd"},{"type":"paragraph","children":[{"type":"text","text":"4、八字绕扇子，丁字步三步，结束动作。","id":""}],"text":"","id":"doxcnKIeo86S60kM68t2ij4OqFf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"扇子舞","id":""}],"url":"},"text":"","id":"doxcn4uMEI2u8AWIyqE1PJQB2Xe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"伞舞","id":""}],"text":"","id":"doxcnAqYGA4UeceioUNo0TVVbKb"},{"type":"paragraph","children":[{"type":"text","text":"伞舞是一种抒情的舞蹈，这里分享一下伞舞，背景音乐是《妈妈的油纸伞》。伞舞广场舞视频教程分享：【伞舞《又见江南雨》】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""},{"type":"text","text":"【伞舞《沛伞舞》】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcnKOUKiwYyW2YMOkHv0uJvhg"},{"type":"paragraph","children":[{"type":"text","text":"1、右手撑伞，往前走四步，具体是先抬左脚往前一步，再右脚往前，左脚往前，右脚往前。再原地踏四步，同时伞往左侧旋转。","id":""}],"text":"","id":"doxcnaW0g46A26micGqwBsIrD7e"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"伞舞","id":""}],"url":"},"text":"","id":"doxcn82MAycESM8y6W4kzCrQXJe"},{"type":"paragraph","children":[{"type":"text","text":"2、回到右手往上撑伞，同时脚往后踏四步。接着原地踏四步，左脚往右交叉一步，右手伞往下顺时针绕一圈，伞回到上方时，右脚往右侧一步。","id":""}],"text":"","id":"doxcnuYI8UOWiioAQI60fiIdIA4"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"伞舞","id":""}],"url":"},"text":"","id":"doxcnmqY2mk2k8aSciOiVsLzSbe"},{"type":"paragraph","children":[{"type":"text","text":"3、右脚往左交叉一步，同时伞往下逆时针绕一圈，伞回到上方时，左脚往左侧一步；往后退四步，左脚先退，右手拿伞，伞在胸前往下两次。","id":""}],"text":"","id":"doxcnOCeUAg4G8a2EGSqVsCj9Of"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"伞舞","id":""}],"url":"},"text":"","id":"doxcnUeugyquEeiaSqAVHy4zK8f"},{"type":"paragraph","children":[{"type":"text","text":"4、抬左脚跳起落下，跳起床伞往上送一下，右脚往右边侧一步，伞轻轻放到左肩；抬右脚跳起落下，伞此时往上举；左脚往左侧一步，伞轻轻放到右肩，左手扭花手；右脚侧一步，右手扭花手。所有动作重复一遍。","id":""}],"text":"","id":"doxcni4e2g8Gkci8Y0uzxyUtM5d"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"伞舞","id":""}],"url":"},"text":"","id":"doxcnYa8ks6mciowo6JjWlbay9d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"球操","id":""}],"text":"","id":"doxcnmUakq0aou4AWmkUC9euluh"},{"type":"paragraph","children":[{"type":"text","text":"球操广场舞视频教程分享：【广场舞健身操05《微笑》示范（国家体育总局发布12套广场舞健身操）】 ","id":""},{"type":"external_link","attrs":{"url":""},"children":[{"type":"text","text":"","id":""}],"text":"","id":""}],"text":"","id":"doxcn4qqaMGmCWYKYWyOZ7Ku4Yd"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"双手左右持球：","id":""},{"type":"text","text":"双手掌心相对，握球的左、右两侧，两肘向内收紧。","id":""}],"text":"","id":"doxcn0CII6m6uUW0uIx59MGn4Lf"},{"type":"image","attrs":{"height":561,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcnuq66qMU0o4g2OEXzTq7zfe"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"双手上下持球分两种","id":""}],"text":"","id":"doxcnGUcQkyYsmu86mcQON5OzZg"},{"type":"paragraph","children":[{"type":"text","text":"1、右手掌心向下，左手掌心向上，握球的上、下部，两肘向外打开。","id":""}],"text":"","id":"doxcnI6eOcK6AIUioOEBUOQTscf"},{"type":"image","attrs":{"height":627,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcnamWAYy6wiQUaoRGDTvBmog"},{"type":"paragraph","children":[{"type":"text","text":"2、右手掌心向下，左手掌心向下，握球的上、下部，两肘向外打开。","id":""}],"text":"","id":"doxcnAMOYUsYMMKuUmKvyWtUNIe"},{"type":"image","attrs":{"height":533,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcnsYMWwaA28GCU0IC1cN0HOc"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"单手正托球：","id":""},{"type":"text","text":"五指稍分开，手指微屈，掌心向上，用手指和手掌自然托球的下部。","id":""}],"text":"","id":"doxcny2wwsKK64KsYQTmvsU15hc"},{"type":"image","attrs":{"height":568,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcnkwuWQC8s4KawmEuOTGFtyf"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"单手反托球：","id":""},{"type":"text","text":"手臂以肘关节为轴向内中绕环、使掌心转向上托住球的下部。","id":""}],"text":"","id":"doxcnwsYm8mm4a2swKGdtR7Ja7d"},{"type":"image","attrs":{"height":704,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcng0S6goAQOEaYkPC8dg5gue"},{"type":"paragraph","children":[{"type":"text","marks":[{"type":"strong"}],"text":"球操示范：","id":""},{"type":"text","text":"做向左右转动球时，两臂向外，使球在两手间转动，经两手指尖两臂向内，球在两手的另一面继续转动。","id":""}],"text":"","id":"doxcn4o2YAoCgaY0qsNDLsvZCTh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"球操","id":""}],"url":"},"text":"","id":"doxcn88GI02mqg2oEKa3ubqUgee"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"按步法分教程","id":""}],"text":"","id":"doxcnGCs08E8464WQcboTwU0ekg"},{"type":"paragraph","children":[{"type":"text","text":"广场舞的步法根据歌曲的种类有不同的区分，基本上都是前后左右的进步和退步，配合手部动作，还有斜方位的舞步。这里主要介绍大众广场舞12步、16步、 18步、 20步、22步、 24步、 26步、27步、30步、 34步、 36步、40步中其中一首歌曲的步法教程。","id":""}],"text":"","id":"doxcnIeW2qy4M2gIKiiUwVnyS9f"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"12步","id":""}],"text":"","id":"doxcnmMkYAQUeEMugY50ChobFLf"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《情路弯弯》。向左侧走12步，左脚往左一步，右脚往左脚上方交叉，左脚往上一步，右脚往左脚后面侧面走，右脚往左脚上方交叉，抬左脚转一圈，右脚往上后跟点地，左脚后跟往上点地。同理，向右侧走12步。","id":""}],"text":"","id":"doxcnywWyGiAGCWiaSss8Blzjve"},{"type":"image","attrs":{"height":229,"note":[{"type":"text","text":"12步","id":""}],"url":"},"text":"","id":"doxcn8c00W6OG4WOSKKBsI2rZ2d"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"16步","id":""}],"text":"","id":"doxcnEkqk8oe4KEmkcngxs6TqOd"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《哑巴新娘》。左脚前点后点，再前点后点。上左脚，侧右脚。上右脚，侧左脚。左脚起，向后退4步，双手前后摆。打开双手，双脚，右脚后点。打开双手，左脚后点。","id":""}],"text":"","id":"doxcnKOGKS2QmSuiUUFu1ydsp9b"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"16步","id":""}],"url":"},"text":"","id":"doxcnIw02WcYsmWAMwX5PsereUf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"18步","id":""}],"text":"","id":"doxcnMOakWmGuquSm8pcWk2fV2d"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《舞女》。上走四步，退四步，向左走四步，向右走四步，秧歌步两个，交叉上四步，交叉后退四步，左右并步一个八拍，小四步，扭胯。","id":""}],"text":"","id":"doxcnI2GGcKaqKg6SRajRsboXGi"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"18步","id":""}],"url":"},"text":"","id":"doxcnI80U828WukiUwj9QbO6JSe"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"20步","id":""}],"text":"","id":"doxcnyASqEaQomGmsIfKtiRlYEg"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《宝贝你最美》。左脚起左走四步，右脚起右脚走四步。左脚起前进四步，右脚起后退四步。左脚起左转圈四步。","id":""}],"text":"","id":"doxcnE4s0m4Gg8i2CeECDKyx0rg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"20步","id":""}],"url":"},"text":"","id":"doxcn4ummskkao2Mq0avAdhVQlo"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"22步","id":""}],"text":"","id":"doxcnoWqs8eYcAaKaSsc4rLnnJd"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《幺妹住在十三寨》。首先双脚站立，左脚两个侧点，回中间点三下。再右脚两个侧点，回中间点三下。四个弹跳，左叉往上斜跳，收回，右叉往上协调，收回。最后两个秧歌步。","id":""}],"text":"","id":"doxcnWCSSqSyY8IGsWIZjU9i66g"},{"type":"image","attrs":{"height":277,"note":[{"type":"text","text":"22步","id":""}],"url":"},"text":"","id":"doxcnUmgyiSKq6kweKDkq7A3pab"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"24步","id":""}],"text":"","id":"doxcnWayAmcAi0QScxBmU9k7Oof"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《掀起你的盖头来》。秧歌步两组，左脚前点后点前点收，右脚前点后点前点收，前走压脚侧点四步，后退四步。","id":""}],"text":"","id":"doxcnMuGCM2Qg048EcruaAtJ58c"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"24步","id":""}],"url":"},"text":"","id":"doxcnGqCm2Mw6smYmSmvBNk6nzg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"26步","id":""}],"text":"","id":"doxcnccMw66geGGcwlINB5G7Cpf"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《旧梦》。右脚前点，后点，前点，后点，往前走两步，右脚前点，后点。前走1哒2，3哒4，摆胯四个。右脚后点，转身，右脚前点。动作重复一遍。","id":""}],"text":"","id":"doxcncmEAO0OYKaist12Fg8hdiy"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"26步","id":""}],"url":"},"text":"","id":"doxcnsuioSKsYGW6c6YWz52DsWf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"27步","id":""}],"text":"","id":"doxcn8gk44mw04CAqcFR7Xn3Phc"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《一生与你擦肩而过》。右脚侧点收，左脚侧点收，右脚前后踏。左脚侧点收，右脚侧点收，左脚前后踏。左叉上，右脚侧点。右叉上，左脚侧点。后退四步，左叉上，右脚侧点。右叉上，左脚侧点，向后退四步。","id":""}],"text":"","id":"doxcnm6YUUCeMAWoY89zJP1TaKg"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"27步","id":""}],"url":"},"text":"","id":"doxcnMMgMiYmgwaSkC0B5X4F9jf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"30步","id":""}],"text":"","id":"doxcns2oYSiC0GqAKsbOYB8bPrg"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《迪拜慢摇》。左右前点收，左右侧点后点侧点收，前走压脚侧点八步，后退四步，横跨并步，秧歌步一组。","id":""}],"text":"","id":"doxcneKmyUM4AiaQASYZ7XXQzSb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"30步","id":""}],"url":"},"text":"","id":"doxcn4eISUYsOeIy2cRldy8aEqg"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"34步","id":""}],"text":"","id":"doxcnSQUuUEaeqM4YCkKJ2TqHBf"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《猜》。左右各两个前点，左侧点四步。左右各两个前点，右侧点四步。左点，右点，向右摆胯两下。左点，右点，向左摆胯两下。左脚起四个踢脚，左点，右点。","id":""}],"text":"","id":"doxcnaEEciyUQsoAs2pkbBYzNZc"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"34步","id":""}],"url":"},"text":"","id":"doxcn2SmuYigwyKmiW0CQmBnzQc"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"36步","id":""}],"text":"","id":"doxcnS4OS6GOygMyOG2P2H3LSid"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《探清水河》。前进四步，左脚侧点3次收回。后退四步，右脚侧点3次收回。左走四步，右走四步。十字秧歌2组。","id":""}],"text":"","id":"doxcni6AkoIgoMEiWw3qulDiJAb"},{"type":"image","attrs":{"height":299,"note":[{"type":"text","text":"36步","id":""}],"url":"},"text":"","id":"doxcnUqAea6SGaewuwhmAk65naf"},{"type":"heading","attrs":{"level":3},"children":[{"type":"text","text":"40步","id":""}],"text":"","id":"doxcnGe8A6s6GAWcYUTHI5151Dc"},{"type":"paragraph","children":[{"type":"text","text":"动作要领：歌曲《快乐桑巴》。前踏后踏八步，左右各两个后侧点，左右各三个侧点收，前后各走四步，重复一遍。","id":""}],"text":"","id":"doxcnMIwAOAMEUgykaA9FY4lrjf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"40步","id":""}],"url":"},"text":"","id":"doxcnUk0gUoAaIE6Caa2R5yB0Wb"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"广场舞示范","id":""}],"text":"","id":"doxcn42AS2464QgOUym0HjX5tdf"},{"type":"paragraph","children":[{"type":"text","text":"此处再放一下个人最喜欢的单人水兵舞《今天是你的生日》完整版，好看又好学，一起来看下教程吧。","id":""}],"text":"","id":"doxcnCCSqoqqagakwUvCBru5hsb"},{"type":"paragraph","children":[{"type":"text","text":"1、左点右点，前点后点，左扭2下","id":""}],"text":"","id":"doxcnQYmcoc6oqsEmE7OpBeyyIh"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcnAikmkSs2mow4WWamn5e5Gg"},{"type":"paragraph","children":[{"type":"text","text":"2、右点左点，后踩左点","id":""}],"text":"","id":"doxcnqCuMMUqqm6MU049kTmv0Ce"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcnGskyO2ySkEIUmKx2w7wsIg"},{"type":"paragraph","children":[{"type":"text","text":"3、左点右点，左踩后点","id":""}],"text":"","id":"doxcnOW2qsgUOMaeIQVrOIqY6Pe"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcnUgMmcW8yeMmgc1coD97gce"},{"type":"paragraph","children":[{"type":"text","text":"4、左点右点，左踩右踩","id":""}],"text":"","id":"doxcnIkgqEg2yCSiUAxR82PPsqf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcnECCWkAwCaGyMqOCcPEU0Pe"},{"type":"paragraph","children":[{"type":"text","text":"5、左点右点，前点侧点","id":""}],"text":"","id":"doxcnASo2aWOM6aA8AFRvARuyyc"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcns8MueQUiW48Y2hG2IBRU8c"},{"type":"paragraph","children":[{"type":"text","text":"6、左点右点，右点左点","id":""}],"text":"","id":"doxcnsWEK0igSKWKOsdHTP5Z9Od"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcneMEMOYmOw0qgmYupcEKWog"},{"type":"paragraph","children":[{"type":"text","text":"7、左踩右点，左扭四下","id":""}],"text":"","id":"doxcnuY8yYeoIwQEeemz4n7hZDf"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcn0yesswQW4qo8Lt8IXCHChr"},{"type":"paragraph","children":[{"type":"text","text":"8、右踩左点，右扭四下","id":""}],"text":"","id":"doxcnm6ysa6MA6kscUUc3wjHJeb"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcnWukWISeQ8OUSY5m84iMdQh"},{"type":"paragraph","children":[{"type":"text","text":"9、原地八个小跳。全部动作重复来一次即可。","id":""}],"text":"","id":"doxcnQMsqKYQwgM4yUPA7A2RTDJ"},{"type":"image","attrs":{"height":360,"note":[{"type":"text","text":"广场舞示范","id":""}],"url":"},"text":"","id":"doxcnQA2kEM6SkMMac9wKgVOFHh"},{"type":"heading","attrs":{"level":1},"children":[{"type":"text","text":"注意事项","id":""}],"text":"","id":"doxcno2Yww8qkYS4CS68XrNKech"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"如何挑选教程","id":""}],"text":"","id":"doxcnO40AaY8o2A2sYh1Fdqdh6f"},{"type":"paragraph","children":[{"type":"text","text":"广场舞的学习，在没有老师的指导下，肯定最先考虑的就是要从网上找相关的教程，这方面的资源应该说是比较多的，尤其是视频资源，可供选择的有很多。但是一定要从中挑选一些适合自己跳的舞蹈来学，对照教程进行分解练习。一般可以下载的视频网站有抖音、优酷、B站视频等等。","id":""}],"text":"","id":"doxcnGu6ASeYIaKoElUOGHT1QqM"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"如何对照练习","id":""}],"text":"","id":"doxcnw6geqewmOU6ygbbtmvREgd"},{"type":"paragraph","children":[{"type":"text","text":"对着教程，我们把视频中的舞蹈分为多个步骤来学，比如24步。一般情况下差不多每8步为一个连贯动作，所以24步也就是3个连续的动作，这样一来我们就把24步分成了3部分，然后再仔细观察3部分中的每一部分中的重复动作，脚部的走位，和手部的动作，找出运动规律。","id":""}],"text":"","id":"doxcngMqMUGKOGIWKUhqkmCzq5g"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"先练下盘动作","id":""}],"text":"","id":"doxcn8kIO4ksGWEUkEjRdScziJg"},{"type":"paragraph","children":[{"type":"text","text":"正所谓牵一发而动全身， 人的大部分动作会跟随下身运动，所以只要我们先练习好下身的动作，再练习上身就会变得很快，因此，学习时可以先学步伐，熟练的掌握正确的走位，然后再学习上身的动作，可以起到事半功倍的效果。","id":""}],"text":"","id":"doxcnimCG8GmI62EiI56MSVk3sd"},{"type":"heading","attrs":{"level":2},"children":[{"type":"text","text":"循序渐进练习","id":""}],"text":"","id":"doxcnAEygAW4SwEQiS8R2BBgSSf"},{"type":"paragraph","children":[{"type":"text","text":"广场舞的一个特点就是动作流畅，顺其自然。刚开始不要过于追求准确，根据下身运动规律带动上身运动，等基本掌握动作要领后再在准确上下功夫。连贯练习也要遵循循序渐进的方法，把前面分解训练的各部分逐步组合在一起进行练习， 然后再将整个动作结合起来练习。","id":""}],"text":"","id":"doxcnS688CGEoYSgkwvflGShJlf"},{"type":"paragraph","children":[{"type":"text","text":"","id":""}],"text":"","id":"doxcnGSKWueEq2aIskXSahDvrgf"}]%3C%2Fhowto_content%3E