One is based on videos on the internet, such as learning ballet. You can enter adult ballet teaching in Baidu browser and learn from videos.

One is to sign up for a dance class, and you need to pay a certain fee to find a dance class near the community and follow the teacher's guidance.

The basic training of China classical dance includes formal ground training. The content can be summarized as flexibility training (commonly known as soft open training), strength training (also known as ability training), technology and technical action training. Flexibility, strength and technical skills are the three main technical components of a dancer's career, and they are also the basic physical and technical conditions that a professional dancer must have and achieve.

Ground training, starting from the above three aspects, provides dancers with basic, comprehensive and systematic training, so that they can have and master the flexibility, strength and technical skills of the body. The particularity of China classical dance determines that ground training has become an organic part of the basic training of China classical dance. [4]

(1) sitting posture

The sitting posture in basic training is: sitting on the ground with legs straight, trunk upright, breath loosely stored in abdominal diaphragm, shoulders sinking, hands on the ground at both sides of the body, with fingertips as the point. Its specific requirements are:

(1) Keep your back upright and keep this shape during the movement.

(2) Sit with your legs straight and flat, concentrate your strength on your toes by mistake, and relax your thigh muscles.

1. Foot extension and hook foot

Stretching and hooking feet is an important link in ground training, which involves not only the basic action forms, but also the exertion method and consciousness of the action. Stretching and hooking feet includes toe stretching in the training process, which is a group of actions with internal logical relationship. Generally speaking, stretching feet and hooking feet are practiced together.

(1) Foot stretching: Push the arch of the foot straight from the ankle, and then push the toes obliquely downward and far in turn.

Preparation: Sitting posture

Action: Exert force from the ankle joint to push the arch of the foot to extend obliquely downward, and then extend from the arch of the foot to the toes to form a foot extension. Leg stretching can be positive, open, one-legged or two-legged.

(2) Hook feet:

Preparation: Sitting posture

Action: Exert force from the ankle joint, through the toes and soles of the feet, and concentrate on the ankle joint. Hook feet can be straight, open, bipedal and one-legged in training form. In the decomposition exercise of hook feet, you can hook your toes first and then finish the hook feet.

Press your front legs.

Pressing the front legs is a basic movement with sitting posture as the basic posture, legs straight and flat, legs hooked and extended, combined with the hand position supported by flat hands and palms, and stretching flexibility as the training purpose. On the ground, with the hip joint as the fulcrum, the trunk stands upright, and the breath is loosely stored in the diaphragm, while stretching forward and pressing down.

Preparation: Sitting posture

Action: the trunk is upright, the breath is relaxed, and the hands are raised horizontally to the palm position, driving the trunk to stick to the legs.

Teaching requirements: The whole movement process emphasizes keeping legs straight and trunk straight.

Press the hind legs

Press the hind legs according to the sitting posture, the front legs stretch their feet and suck their legs, and the rear legs extend backward in the form of outward extension. Keep your upper body upright, keep your eyes straight ahead, keep your arms on the same side as your front legs, and support your body in an inclined posture to maintain balance. The arm on the same side as the hind leg forms a palm dance, which drives the body to press back.

Preparation: (Take the left leg as an example) Sitting posture, facing the direction of 3 o'clock or 7 o'clock, sucking the left leg, straightening the right hind leg, holding the palm with the right hand and supporting the ground with the left hand.

Action: Take the palm-grasping hand as the guide, and drive the body to press down directly to the rear, so as to reach the maximum extension to the rear.

Press the side leg

There are two basic ways to press the side leg:

(1) The leg forms a suction leg and a side leg respectively, with the hand position as a support and the hand position pressed against the side leg.

(2) Press the side leg in a fork posture.

Preparation: (Take the left leg as an example) Sitting posture, the right leg sucks the leg, the back is upright, the left leg is extended sideways, and the hands are in a palm-pressing dance posture.

Action: in the prepared posture, lead with the palm of your hand to drive your body to stick your legs straight.