You must practice your waist to learn hip-hop, so how do you practice your waist? The following is the method I compiled for you about learning hip-hop and practicing waist. I hope you like it!
First, how to practice waist in street dance
1, the first one
1. 1, land on all fours, put your hands flat on the ground, keep your back straight and level, and look straight ahead.
1.2, slowly lift your back up and keep it for about 10 second (repeat back and forth movement 10 times).
2. The second type
2. 1. Lie flat, with your feet bent and your back on the ground, and your hands crossed on your chest.
2.2. Keep the posture of the lower body unchanged, and slowly lift the head and shoulders upward for about 10 seconds (repeat back and forth 10 times).
3. The third type
3. 1. Lie flat, with your feet bent and your back on the ground, and your hands spread out in a big shape at your sides.
3.2. Lift the back with waist strength, and the hip muscles naturally clamp inward for about 10 seconds (repeat the back-and-forth action 10 times).
4. The fourth type
4. 1, naturally lie flat on the ground with your feet straight.
4.2. Lift the lower body and tighten the lower abdominal muscles for about 10 seconds (repeat back and forth 10 times).
5, the fifth type
Lie flat with your feet bent, your back on the ground, and your hands spread out to your sides. 5.2 Use the strength of legs and waist to support your feet up over your head, and put your toes on the ground in front.
6. Lie on the bed with your back to your back.
A sits on B's lap. Hold A's hand tightly with both hands, and A's back is lifted up. The higher the better. What about b? At the same time, tighten A's hand to help him lift higher. At this time, A's shoulders and waist feel pain at the same time.
Step 7 lie flat
The way to lie flat is to lie on your back, with your palms flat on the floor and your knees bent at right angles. Exhale at the same time, put your thighs on your chest, then lift your feet, slowly straighten your feet for 5 seconds, and make your ankles at right angles, and repeat for 8~ 10 times.
8. Permanent legislation
Standing legislation means standing with your feet apart and shoulder width apart, with your knees slightly bent, your right foot lifted horizontally with your hips, then straightening your back muscles, and then lifting your left foot synchronously, repeating 8~ 12 times.
Second, how to practice the basic skills of dance (street dance students must see)
1, 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.
Step 2 press your shoulders
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.
3, 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. "Young" students are inattentive when doing this kind of training, and tend to look down on 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.
Step 4 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.
Step 5 jump with your legs apart
It is a jumping combination of walking handles to prepare for jumping in learning. When jumping, you should pay attention to spreading your feet one after the other 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 are quickly close together, and you get up and land.
6, 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. Many students try to stretch forward when kicking, so that they can touch their bodies. If you do this, your neck will shrink back, your head will lean forward and your knees will bend, which is very ugly. Therefore, before kicking, we should warn them that it doesn't matter whether they kick high or not. The most important thing is to keep the right posture. On this premise, after hard practice, the legs will be kicked higher and higher, and the ligaments will be stretched longer and longer. When students make small progress, they should be praised and encouraged in time. Some students often practice by themselves when they go home. Teachers can obviously feel her changes and improvement in class, so they should give appropriate praise, otherwise it will dampen students' enthusiasm for learning. In addition to paying attention to the body and legs, two arms can not be ignored. During kicking, be sure to keep your arms flat and don't relax.
Learn quickly.
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