First, hook foot exercises:
1, foot hook: toe hook to the maximum, heel push away, feet and legs form a hook shape.
2. Foot extension: the ankle is stretched, the instep is arched upwards, and the toes are pressed downwards to form a streamline with the legs.
3, note: the upper body is straight, excluding the chest hunchback. Straighten your arm hard.
Second, the horizontal fork and vertical fork practice:
1, cross:
Straighten your legs left and right, and your hands can support you; The small back side of the leg touches the ground, pressing the ground tightly, the soles of the feet follow the ground, the toes extend to the left and right or are hooked, and the crotch is fully opened in a straight line.
2. Vertical bifurcation:
The legs are separated back and forth into a straight line, the heel of the front leg is pressed to the ground, and the toes are hooked up; The instep and knees of the hind legs are pressed to the ground, and the toes point directly behind; The hip joint is straight and perpendicular to the leg, the hip is pressed to the ground, and the upper body is upright.
Third, back exercises:
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2, pay attention to the waist and abdomen must be tightened, not too lax. First, practice the essentials of kneeling. Keep standing posture after proficiency, and practice standing on your knees. The essentials of action are the same as kneeling. Finally, pay attention to get up quickly when you get up, and return to the kneeling (standing) posture within one beat.
Fourth, leg press practice:
1, press the front legs: the legs should be straight; When the upper body vibrates back and forth, keep your back straight. The amplitude of compression vibration is from small to large until the chest is close to the thigh.
2, press the hind legs: the front legs are bent, the rear legs are straight, the legs form a straight line, the chest is raised, the hips are unfolded, and the waist is bent backwards; The amplitude of vibration increases gradually after compression.
3. Side leg press: The upper body remains upright and vibrates downward; The amplitude of compression vibration increases gradually, and the hip joint always faces forward.
Verb (short for verb) Leg-hugging exercise:
1, holding the front legs: stand upright (back, legs, knees, instep straight), hold the heels with both hands, slowly lift them close to the ears, and straighten your legs in the opposite direction after completing the action.
2. Holding the side leg: On the basis of holding the front leg, lift one leg to the back side and straighten it to the ear side.
3, hold the hind legs: the body is prone, the upper body is lifted, the elbows support the pad surface, one leg is lifted up and forward, one hand holds the calf, and the legs are stretched at 90 degrees.
Types and benefits of dance:
I. Types
According to its function and purpose, dance can be divided into two categories: life dance and artistic dance. Life dance includes custom dance, religious sacrifice dance, social dance, self-entertainment dance, sports dance and educational dance, while artistic dance can be divided into classical dance, folk dance, modern dance and popular dance.
Style features can be divided into four categories: classical dance, folk dance, modern dance and popular dance. According to genre and style characteristics, it can be divided into eight categories: solo dance, duet, threesome dance, group dance, group dance, song and dance, musical and dance drama. The methods of reflecting social real life and the characteristics of shaping dance images can be divided into three categories: lyric dance, narrative dance and dramatic dance.
Second, the benefits:
1, improve temperament:
Dance is very helpful to the training of physical coordination and rhythm, and can improve people's temperament and expressive force. At the same time, dance can also cultivate people's self-confidence and sense of stage, so that people can show themselves more confidently and generously.
2. Enrich emotional expression:
Dance is a way of emotional expression, through which people's inner feelings and thoughts can be expressed. At the same time, dance can also cultivate people's artistic feeling and expression ability, so that people can better express their feelings and thoughts.
3, cultivate team spirit:
Dance usually takes the form of group dance, which requires the tacit understanding and cooperation between dancers. Through dance training and performance, people's team spirit and collective sense of honor can be cultivated.