I. leg press
This is the most basic training content in basic dance training, which is the pressing of front, side and hind legs respectively. Leg press's exercises help to open the ligaments of students' leg joints. Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. Individual students have too tight ligaments. Leg press process, don't be demanding, be sure to press down and keep the correct posture. After a long time, you can lengthen the ligament and meet the requirements. Pay special attention to keeping the crotch straight. When students press down their side legs and hind legs, they are most likely to have hips and hips tilted, which needs to be corrected in time. When the side leg is pressed down, hold the handle with the same hand, and the other arm is close to the ear, and stretch as far as possible near the leg to lengthen the side waist. When the hind legs are pressed down, pay attention to flat shoulders, don't shrink your neck, support your head and don't fall down, and stretch backwards. Accompaniment band: Choose music with strong sense of rhythm.
Second, shoulder pressing.
This is an exercise to open the shoulder ligament. When pressing the shoulder, put your arm straight on the handle. The distance between the legs is slightly equal to the shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down. Accompaniment band: medium speed, slow rhythm 2/4.
Third, push the instep combination
The quality of the instep varies from person to person, and most of it depends on congenital factors, but we can't ignore the acquired training. Before training, move from toes to the whole instep; When training, hold the handle with both hands, hold your chest, lift your hips, and stand with your feet together, starting with an instep training. 1-2 clap one foot heel up, five toes close to the ground, 3-4 clap toes straight and push them into the wall, so that the whole instep stretches into a crescent shape, 5-8 clap the other foot, the action is the same, and so is the practice of double instep. When doing this kind of training, young students are not focused, so they often look down at their own and others' actions. When pushing the instep, their feet are easy to open and the instep can't be pushed up, so they need to be reminded and standardized at all times.
Fourth, combine pole training.
Basic combination of handle movements:
1. (two-handed/one-handed) handle, one-foot scrubbing combination
2. (Two-handed/One-handed) handle, one-legged squat combination
3. (two-handed/one-handed) handle, single foot ring combination
4. Five legs, one-handed handle and small kick combination
5. Five legs, one hand handle, change the combination of center of gravity
6. The combination of (two hands/one hand) waist rotation is suitable for children's physical quality and acceptance. With the continuous progress of students in all aspects, the difficulty is increased and the pattern is changed to meet the requirements of dance training. ?
Fifth, kick back.
Stand with your hands on the small splayed part of the handlebar, knees straight, head up and look straight ahead. During the back kick, keep your upper body still, don't lean on your back, don't loosen your hips, and keep your instep and knees straight. Never lean forward. If, after repeated emphasis, the students still can't do it, they can first touch the hind legs, that is, hold the handrail with both hands, lift one leg backwards, correct the posture of the students, and then kick backwards. ?
Six, split leg jump
It is a jumping combination of walking handles to prepare for jumping in learning. When doing this jump, you should pay attention to spreading your feet in front and back at the same time. In the process of opening, straighten your instep and knees. The higher you jump, the wider your legs will be. When landing, your feet will quickly close and land together. ?
Seven, big kick
It is a training to develop leg strength and opening. Whether it is the front leg or the side leg, keep the upper body upright, clamp the middle part, and look forward. In the process of kicking, we should also pay attention to the straightness of the instep and knees. When kicking, many students try to let their legs touch their bodies and stretch their upper bodies forward. When they do this, their necks shrink back, their heads lean forward and their knees are very ugly. Therefore, before kicking, warn them that it doesn't matter if they kick high, the most important thing is to keep the correct posture. On this premise, after hard practice, the legs will be kicked higher and higher, and the ligaments will be stretched longer and longer. Besides paying attention to the body and legs, both arms can't be ignored. In the process of kicking, make sure that your arms are flat and you can't relax. ?
Eight, lower back
Open your feet to shoulder width, straighten your arms up, open your fingers, palm forward, lean up and back when you lower your waist, and look back for your heels. Your body and hands are aligned with your heels and rolled inward. After coming down, try to keep your arms and knees straight and look at your heels. ?
Nine, cheating
Conducive to stretching leg ligaments. Pay attention to the instep when training. We can train in this order:: 1, split your left foot in front, hold your left foot with both hands 1-2 minutes, then keep your legs still and lean back. Basic students can support the ground with their right hand and support their hind legs with their left hand. The vertical fork in front of the left foot does not move, and when the body turns right, it becomes a crotch and a cross. Don't lie on your back. Stand up your upper body and instep, then lie on the ground and stretch your arms forward. Lie prone on your hips 1-2 minutes. Don't move the cross, then turn right into a vertical fork, with your right foot in front, and repeat the action. ?
Ten, small jump combination
Train your jumping ability. It can be developed from a simple one-two-five-bit hop to a comprehensive compound hop that crosses each other. When jumping, your knees are upright and your feet are pushed away from the outside. When landing, your toes should land first, and you should land lightly. Don't swing your upper body back and forth, and squat down when you land. Your upper body should be tightened down and your hips should be clamped. ?