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.

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.

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.

Fourth, kick the hind legs.

Stand with your hands on the small splayed part of the handlebar, knees straight, head up and look straight ahead. In the process of kicking back, keep your upper body still, don't turn back sideways, don't loosen your hips, and keep your instep and knees straight. Never lean forward.

Fifth, the 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.