1. Splits
Splits are an advanced stage of flexibility training and are divided into two methods: horizontal splits and vertical splits. Vertical Split: Separate the legs front and back into a 1-shape, place your hands on the ground to keep your upper body upright, and then try to vibrate the body downward until the legs are separated in front and back to form a line and you are sitting on the ground.
Horizontal split: Spread your legs to the left and right to form a straight line, place your hands on the ground in front of your body to keep your upper body upright, and then try to vibrate your body downward until your legs are separated to the left and right to form a straight line and you are sitting on the ground. .
2. Leg press
When pressing the legs, pay attention to keeping the leg joints upright, opening and straightening the insteps outwards, and keeping the upper body upright. Press down until there is no gap between your upper body and legs. Maintaining a correct posture will lengthen the ligaments over time and meet the requirements.
Special attention should be paid to keeping the crotch straight. When pressing the side and back legs, students are most likely to have their hips protrude and slant, and they need to be corrected in time.
3. Kick the hind legs
Stand with both hands on the small splayed part of the handlebar, straighten your knees, and raise your head to look straight ahead. During the kick back process, keep your upper body still, don't turn sideways, your hips can't be loose, and your insteps and knees should be straight. Don't lean forward.
If the student still cannot do it after repeated emphasis, you can first contact the back leg with a single contact, that is, hold the handle with both hands, lift one leg back, correct the student's posture, and then continue Excessive to kick back.
4. Lower your waist?
Open your feet to shoulder width, stretch your arms upwards, open your fingers, palms facing forward. When lowering your waist, lean your upper body back and raise your head towards Then find your heels, align your body and hands toward your heels and roll them in. After lowering, try to keep your arms and knees as straight as possible.
Look at your heels, and pay attention to the waist-turning exercises after finishing: Squat down with your feet together, hold your knees with your hands, and bury your head. The teacher massages the students along the spine to protect their spine from damage. harm.
5. Split legs?
Put the left foot in front of the legs, hold the left foot with both hands, hold it for 1-2 minutes, then move the legs still, lean back, for students with basic knowledge You can use your right hand to support the ground, and your left hand to grasp the hind leg to control it. The vertical fork with the left foot in front does not move.
While turning your body to the right, turn your hips into a horizontal cross. Don’t lie down on the ground with the insteps of your feet. Stand up with your upper body and insteps, then lie down with your upper body on the ground, and stretch your arms forward. Lie down. Hold the hips for 1-2 minutes without moving the horizontal cross, then turn to the right, changing to a vertical cross with the right foot in front, and repeat the action.
Extended information:
1. Professional dance
1. Classical dance: Classical dance is based on the traditional folk dance and has been professionally trained through the ages. Workers refined, sorted, processed and created, and after a long period of artistic practice testing, the dance that has been handed down is considered to have certain exemplary significance and classical style characteristics.
2. Ballet: One of the most important features of ballet is that the actress taps the ground with her toes when performing, so it is also called toe dance. His representative works include "Swan Lake", "Fairy", "The Nutcracker", etc.
3. Folk dance: generally refers to a dance form produced and spread among the people, restricted by folk culture, improvised but with a relatively stable style and with self-entertainment as its main function.
4. Folk dance: generally refers to dance forms that are produced and spread among the people, are restricted by folk culture, are improvised but have a relatively stable style, and have self-entertainment as the main function.
5. Modern dance: It is a dance genre that emerged in the West in the early 20th century and is opposed to classical ballet.
6. Tap dance: Tap dance (English: tap dance) means tapping and tapping, and is a modern dance style.
7. Jazz dance: Jazz dance is a rapid and dynamic rhythmic dance. It is an extroverted dance, unlike the introverted dance shown in classical ballet or modern dance. dance. Jazz dance is an extension of African dance.
2. International Standard Ballroom Dance
1. Latin dance: Latin dance is also called Latin style dance or free social dance. International standard Latin dance is normative, strict and standard. It is a competitive professional dance developed and standardized on the basis of Latin dance, including rumba, cha cha, jive, samba and bullfight.
2. Modern dance: Modern dance categories include waltz, tango, foxtrot, quickstep and Vienna waltz.
Reference material: Baidu Encyclopedia-Dance
Reference material: Baidu Encyclopedia-Basic dance skills training tutorial