For beginners, basic dance exercises are essential, and there are also skills and methods in these exercises! The following are common basic dance training and skills, as well as basic dance practice methods. Want to know more dance training skills, please see below. I have compiled some relevant information for your reference and found it useful. Please collect them as soon as possible.
The first part: the practice of basic movements
1, head exercises: bow your head forward, look back, tilt your head left and right, and practice around your head. Pay attention to the waist, drooping shoulders and straight toes.
2. Shoulder exercise: Hold your shoulders with both hands, and wrap your shoulders forward, downward, backward and upward. Pay attention to straighten your neck and pick your waist.
3, chest exercises: the upper body bends forward with the chest, the broad chest and shoulders are lifted back, and the head is raised. Pay attention to the back clip of your shoulders and keep your legs straight.
4, waist exercise: pay attention to breathing, the waist must be positive. (Front waist, chest waist, side waist and waist washing)
5, including chest bending legs: while the upper body contains the chest, the legs are sucked up. Be careful not to loosen your chest.
6. Knee pressing exercise: Hold your knees with both hands, suck your legs together, open your knees to the side and press them to the side. Pay attention to press your knees hard and stand up straight.
7. Hook your feet and extend your feet: hook your feet and push your heels forward. Pay attention to straight legs, straight waist and long neck.
8. Practice around the foot: the foot passes through the hook foot, opens the extension foot outward, then extends the foot, opens, extends the foot, and then extends the foot. Pay attention to straight legs, straight waist and long neck.
9. Vibration arm exercise: Raise your arms and vibrate backwards, then put down your arms and droop. Pay attention to chest and abdomen.
10, lower front waist (lean forward): the upper body leans forward, legs are parallel, hands support the ground, and then get up. Keep your legs straight and your waist relaxed.
1 1, knees: while squatting with both legs, put your hands on your knees and get up. Pay attention to keep your legs straight and your waist relaxed.
12, waist softness exercise: the waist should be relaxed and pay attention to the rhythm. (Front waist, side waist, back waist, waist washing)
13. Hip exercise: Raise and lower the left and right hips, push the hips forward, and swing the hips from side to side. Be careful not to sit on your hips.
14, knee exercise: kneel down and get up. Pay attention to stand up straight and open your knees.
15, ankle exercise: the toes turn inward into a positive step, then open into eight small steps, and half of the toes stand up and then fall. Pay attention to stand up straight and tighten your legs.
16, wrist exercise: hand winding. Pay attention to your abdomen and keep your arms straight. Lift your wrist. (winding hands and lifting wrists)
17. Lie on your back, lift your legs and press your hips: lift your legs to 90 degrees and open them sideways. Keep your legs straight and your hips straight.
18, kicking the ground: pay attention to explosive force and keep your waist straight. Kick your front legs on your back, your side legs on your back, your hind legs on your back, and kneel on your back.
19, moving legs on the ground: pay attention to straight legs and straight body. Move your front legs, move your side legs, and move your back legs.
20, waist ground exercise: note: the waist must be relaxed, (chest and waist, knees, control the waist).
2 1, sit-ups: the upper body leans forward and then lies on the back. Note: Keep your legs straight and lift your upper body forcibly.
22, back muscle exercise: the upper body and legs are raised at the same time, pay attention to the arms and legs straight.
Part II: Some exercises of foot movement.
Schematic diagram of eight directions of the stage
Three forms of feet:
Hook foot: toe up, heel down, and push out hard.
Stretch your feet: Stretch your toes down hard.
Turn your ankle: Turn your ankle outward and push it outward.
Basic position of foot
Step forward: put your heels and toes together and focus on your feet.
One: small eight-character step, big eight-character step, T-step, step, step.
Two: lunge, lunge, one-legged ballet, two-legged ballet and five-legged ballet.
Part III: Part of hand movement training.
Three hand types: orchid palm, hollow fist and single finger.
Basic hand posture: arm posture, palm pressing posture, palm supporting posture, lapel lifting posture and palm lifting posture.
Ballet hand position: one hand, two hands, three hands, four hands, five hands, six hands, seven hands and eight hands.
The basic action of putting one hand on the handle:
One: Raise your hand, cover the palm, cut the palm, end the palm and split the palm. Two: wear palms, spread palms, push them open and close, and shake hands. Three: small five flowers, downwind flag, arm pressing palm, oblique palm support.
Section 4: Training upper limb movements.
Hold the handle with both hands, and the width of both hands is shoulder width.
Hold the handle with one hand and put your hands in front of your body.
One: 1, wipe the floor, squat and kick.
Two: four. Cross your legs, 5. Waist circumference, 6. Leg press.
Three: 7, dynamic kick 8, lower fork 9, big kick: kick the front leg, kick the back leg and kick the side leg.
The fifth part: training the combination of lower limb movements
First, the combination of running and jumping:
Twenty-eight beats: running and jumping, hands akimbo.
Beat 38: under the fork, shake your feet left and right.
The fourth and eighth beats: kneel on one leg, lift one foot and support the ground with both hands.
Second, the back kick combination:
Kick after 28 beats, hands akimbo.
Take 38: 1-4. Sit down with your feet together and your hands at your sides. 5-8 Bend your feet together to one side, and sleep with your hands folded to one side.
The fourth and eighth beats: 1-4 beats, kneeling posture, hands raised sideways. 5-8 beats back bend.
Third, the circle step combination:
Beat 18: Raise your hands sideways and walk in circles.
Pat 28: Sit down, put your hands on the ground and lie down.
Beat 38: Hold your head and hands on the ground and arch your chest.
The fourth and eighth beats: the left leg bends upward and the right knee touches the ground.
Fourth, small kick combination:
The first, second and eighth beats: hold hands and kick alternately from left to right.
Beat 38: akimbo, broken steps.
The fourth and eighth beats: hold the ground with both hands, kick with one foot and kneel with one leg.
Five, handkerchief flower combination:
The first beat and the eighth beat: alternately pull the flowers up and down from left to right.
The second and eighth beat: holding flowers in both hands, alternating left and right.
Pat 38: Hold flowers with both hands and waist. Say it again.
The fourth and eighth beats: holding flowers horizontally with both hands, alternating left and right.
Six, handkerchief flower combination:
Beat 18: oblique lift, sliced flowers.
The second beat and the eighth beat: take a step and turn around, holding the flowers horizontally with both hands.
Beat 38: Same as beat 18.
The fourth beat and the eighth beat: after the point is finished, raise a flower with both hands, slowly squat down to the lowest floor and show your face.
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