Leg press: This is the most basic training content in basic dance training, including pressing the front, side and hind legs. 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.
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.
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.
Push the instep combination; The advantages and disadvantages of instep vary from person to person, and most of them depend 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.
Push instep combination:
1-2 Pat the heel of one foot up, with five toes close to the ground, 3-4 pat the toes straight and push them into the wall to stretch the whole instep into a crescent shape, and 5-8 pat the other foot. The movements are the same, and so are the exercises on the back of both feet.
Jump separately; It is a jumping combination of walking handles to prepare for jumping in learning. 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 wider your legs will be. When landing, your feet are quickly close together, and you get up and land.
Split: Split the left foot forward, hold the left foot with both hands for 1-2 minutes, then keep your legs still and lean back. Hold the ground with your right hand and the hind legs with your left hand.