1, stand
(1) T-standing method: the left heel is in a T-standing position against the inside of the right foot, and the upper body leans forward slightly.
(2) Legislation of parallel standing: 2. Stand with feet and shoulders in parallel, with the upper body slightly leaning forward.
Note: When standing, don't fold inward or spread out the corners, keep the knife rest vertical to the ground, and exercise at ordinary times to develop a good standing posture.
force
(3) Squatting posture: the upper body leans forward, the shoulders are slightly higher than the hips, the hands are clenched or naturally swung, the legs are bent, and the upper body forms an angle of 15-20 degrees with the ground and knees.
The joint forms an angle of 90- 1 10, and the ankle forms an angle of 50-70.
Pay attention to the squat posture practice of each movement during practice.
2, moving the center of gravity practice
(1) Stand still and step on it.
Put on roller skates, stand with your feet parallel to shoulder width, with your legs slightly bent, your upper body slightly leaning forward, your arms naturally drooping, your center of gravity shifting to your left leg and slightly lifting.
Put it down after the right leg; Move the center of gravity to the right leg, lift the left leg slightly and then put it down, and so on, gradually speed up.
(2) One-leg support balance
On the basis of mastering marking time, keep the original posture, hold the railing or companion, shift the center of gravity to one leg, and extend the other leg sideways.
Take back the starting position, change your feet and repeat the above actions.
(3) "figure-eight" walking practice
Stand with your feet open, move your center of gravity to your left foot, take a step forward with your right foot, then move your center of gravity to your right foot, and then lift your left foot and take a step forward.
Then move the center of gravity to the left leg, lift the right foot one step, move the center of gravity to the right leg, and so on.
(4) Cross walking
Stand in place, first move the center of gravity to the left leg, retract the right leg, step to the front and outside of the left leg to form a cross posture, then move the center of gravity to the right leg, and then retract.
Left leg, left side, left side, buy a step into a starting position and practice repeatedly; Meanwhile, practice taking a step to the right.
Step 3 slide in a straight line
(1) One-pedal double-foot sliding exercise
The inner edge of the right foot pushes the ground and pushes the center of gravity to the left leg that slides forward. After the right foot hits the ground, quickly gather with the left foot and slide into two feet, and then make the left pedal.
On the ground, together, practice sliding forward alternately and repeatedly.
(2) Sliding on one foot
The upper body leans forward, the arms droop naturally, the feet are slightly separated, the center of gravity shifts to the right leg, the ground is pushed with the inner edge of the right foot, and the left foot exerts force.
Slide forward, with the end of pedaling, push the center of gravity to the left leg, the left leg slides with half squat support inertia, and then the right leg is retracted forward and left at the same time.
Push the ground, with the end of the left leg push operation, push the center of gravity to the right leg supported by inertial sliding in a semi-squat way, and repeat it. Try to support on one foot.
Time is getting longer and longer
Pay attention to the essentials of one-legged support when practicing, and pay attention to putting the nose, knees and toes of the support leg on the same vertical line. Ten days are not allowed during the support process.
Support the slideway with the inner blade. Novices suggest keeping the tool rest vertical to the ground.
(3) Swing arm exercises
Just swing your arms naturally, and be careful not to swing too far.
Step 4 slide in the corner
The characteristic of curve gliding is that due to the centripetal force, the body not only needs to lean forward, but also needs to lean to the inside of the steering. Pay attention to the main exercise to the left.
Turn sideways. Try not to slide in the opposite direction. When sliding in the opposite direction, please slow down and choose outer smooth motion.
(1) One foot supports and the other foot keeps pedaling and sliding.
Starting from the standing position, push the right foot with the inner edge, then quickly fork it with the left foot, then push the right foot to the ground again, and continue with the left foot.
Slide on the outer curve. Pay attention to the steering side of the front foot, and put your toes in the middle of the support foot. Then support kicking communication exercises.
Xi。
Step 5 stop
(1) with the help of fixed objects
Slide to the wall or any reasonably fixed object and use your arm to cushion when touching them. Suitable for low speed situations (when touching the wall)
It's time to turn your head so that you don't hit your face against the wall. Pay attention to learn to use your arms as a buffer (just like standing up and doing push-ups)
You can practice like this: put on your shoes and stand 2 feet away from the wall 1. Now, jump on the wall and support it with your hands. There should be a slight rebound before.
I want to avoid hitting my head against the wall. The faster you hit the wall, the smaller the rebound. Human braking will be more effective, pay attention to choose familiar and familiar ones.
Practice with your partner and warn you when you approach him.
(2) Brake pad braking
This method is also very useful for beginners, but after the level is improved, the brake pads may become obstacles, such as tripping when doing cross steps …
... take the right leg first, while the toes are off the ground and the heels are pressed down. The center of gravity should be between the legs. When I first started learning, I might be a little
The foot behind you. The point here is to keep your back straight and your knees bent when doing the movements.
(3)t-shaped block
In the process of taxiing, the center of gravity is placed on the right foot, the right knee is bent, the left foot is raised and placed horizontally on the right foot to form a "T" shape, and then the left foot is placed on the side of the four wheels.
Rub the ground and slow down the taxi until the taxi stops. Conversely, you can also use your left foot to support your right foot horizontally. In the whole process, weight is the main factor.
Put it on the sliding (front) foot. In the case of high speed, you can put more pressure on the foot dragging behind you, which can make you in a short time
Stop. Remember, most of the weight of the body is still on the front foot at this time.
4) Stop your feet
Not everyone can do it, or the feet suddenly become 90 degrees. Ask an expert ... It takes time and courage to practice this action.
……
6, down the stairs:
There is a difference between before and after sliding down the stairs. Don't think it's a staircase, it just slides past like a flat ground. Spread your feet back and forth. It's heavy.
The heart is between your feet! If you slide forward, you will usually hit the stairs in three or four laps, with your focus on your heels, but remember to squat in the middle of your feet.
Low, keep your feet open back and forth! !
Beginners should start with 1.2. The wider the ladder, the better (don't exaggerate). Practice at 30 degrees, 45 degrees, 60 degrees and 75 degrees. Watch the speed, no.
Then it got stuck.
A) Slide forward: first accelerate to a suitable speed, and when you get to the stairs, you will be in a high kneeling position and your body will be straight. Don't lean forward or backward, slide with the trend. knee
Squat slightly, feet apart. Tilt your toes to your heels for about 45 degrees, and keep your knees relaxed and your feet apart at a certain speed.
To maintain a certain degree, start with the first order, then the second, third and fourth order. You can correct the angle again if you have the chance. If you are not sure about 60 degrees ... 75 degrees, don't.
Try 90 degrees easily, pay attention to the softness of your knees and avoid sports injuries. Beginners must wear protective gear. ..
B) Backward slide: practice first and then slide. Generally speaking, backward sliding is more stable than forward sliding. Remember to wear protective gear. Accelerate to the right speed. Come on.
When you reach the stairs, turn around and slide down, with your feet lunging. The focus is on your hind feet, and the most important thing is to overcome your fears. The focus is on your feet.
Hang on, don't get deformed at the foot of the stairs. Keep your feet steady. No matter what happens, you can't be together. Don't go forward or backward.
Clear.