深蹲，蹲跳，高翻。

Jumping - squat, jump squat, power clean.

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这时，表演者或“动肩相靠”，或“扶膝蹲跳旋转”，其动态与“黑熊搏斗舞”颇有近似之处；而鼓点的节奏却与“秧歌”相同。

Performers "shake shoulders and get near", or "spin with hands on knees", exhibiting many similarities with the "Black Bear Fighting"dance, but the rhythm is the same as yangko.

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在蹲起后，尽可能地向上跳，把你的手臂举过头顶。

Jump straight up as high as you can after the squat position, holding your arms up directly over your head.

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因此，为了提高浅蹲纵跳的起跳能力，必须重视提高小腿后群深层屈足、屈趾肌的爆发力。

But the flexors of the foot and the digital flexors in the deep layer flexors of the shank, such as soleus and flexor digitorum longus etc.

youdao

因此，为了提高浅蹲纵跳的起跳能力，必须重视提高小腿后群深层屈足、屈趾肌的爆发力。

But the flexors of the foot and the digital flexors in the deep layer flexors of the shank, such as soleus and flexor digitorum longus etc.

youdao