1, hook foot stretching exercise:
Hook feet: the toes hook to the maximum, the heels push away, and the feet and legs form a hook shape. Foot extension: the ankle is stretched, the instep is arched upwards, and the toes are pressed downwards, forming a streamline with the legs. Note: the upper body is straight, excluding the hunchback of the chest. Straighten your arm hard.
2, horizontal fork and vertical fork practice:
Cross: the legs are straight left and right, and the hands can be used for auxiliary support; The legs touch the ground on the back, pressing the ground, the soles of the feet follow the ground, and the toes extend left and right. The crotch is completely Zhang Kaicheng vertical fork: the legs are separated in a straight line, the front legs are pressing 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 placed vertically with the leg, and the hip is pressed to the ground. The upper body is complete.
3. Lower back exercises:
Open your legs shoulder width apart, kneel (stand), don't bend your hips, and lift your arms up close to your ears. When you bend down, your hips push out and your eyes move. (Head, neck, shoulders, chest and waist are bent backwards in turn. After landing, straighten your arms and push your waist up as far as possible.
Basic dance skills
The basic skills of dance include flexibility, strength and coordination. Soft and open training needs to be gradual, including the opening of shoulders, chest and waist, buttocks, front and rear legs and instep. Strength training includes explosiveness and control, and the core strength is the psoas muscle on the abdominal back. Coordination training should be brought into the classroom in the form of games from the beginning of enlightenment, and all parts of the body should be effectively trained.
The basic dance skills are generally divided into two parts: the upper part includes squatting, scrubbing, kicking, turning, waist, squatting, leg press, control, fork and kicking. The lower body includes kicking, wiping the floor, squatting or controlling, turning, bending or turning over, jumping, hand position or figure, stepping or circling, etc. In addition, leg press's practice helps to open the ligaments of students' leg joints, and attention should be paid to the correct posture when pressing the front, side and hind legs.
What kinds of dances can be divided into?
1. It is divided into classical dance, folk dance, ballet, modern dance, modern dance, social dance, China classical dance, China folk dance and creative children's dance. Latin dance is divided into rumba, cha-cha, bullfighting, cowboy and samba. Yangko of the Han nationality, string dance of the Tibetan nationality, Diane dance of the Mongolian nationality, swing dance of the Tujia nationality, drum music, social dance and youth group dance of the Miao nationality have enriched the cultural life of the masses.
2. The second category, according to the characteristics of dance forms, includes solo dance, duet, threesome dance, group dance, song and dance, musical and dance drama. The third category can be divided into lyric dance, narrative dance and drama dance according to the methods of reflecting social real life and the characteristics of plastic dance.
Professionally, it is divided into: classical dance, national folk dance, ballet, modern dance, modern dance and ballroom dance; Functionally, it can be divided into artistic dance, entertainment dance, social dance, sports dance and religious sacrifice dance. Classical dance, folk dance, ballet, modern dance, modern dance, ballroom dance, etc.