1, leg press: This is the most basic training content in basic dance training, including leg press in front, side and hind legs. Leg press's exercises help to open the ligaments of students' leg joints.
2. Shoulder pressing: This is a movement 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, and the head and spine should be relaxed. You can feel the shoulder ligament stretched when you press it down.
3, push the instep combination: the quality of the instep varies from person to person, most of which depends on congenital factors, but we can not ignore the acquired training. Before training, start from the toes and move to the whole instep.
4. Kick the hind legs: stand on the small splayed part of the handlebar with your hands, keep your knees straight, 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.
5. Split-leg jump: Split-leg jump is a jump combination of holding bars to prepare for the middle jump. 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 more your legs spread out. When landing, your feet are quickly close together, and you get up and land.
6. Cheating: Cheating helps to stretch the ligaments of students' legs. When training, pay attention to the instep can't relax.