1 trick: Daisy magic
To practice " dance " and practice " wu " , we must have solid internal strength and have a foundation for improvement. " Zi Xia Shen Gong " is the same as the purpose of the Huashan School. It specializes in the cultivation of the inner family, especially focusing on the flexibility of the legs. In the usual study, amateurs tend to pay more attention to the basic footwork, skills and cooperation between the partners, no more time and energy to invest in physical ability training. This trick uses a simple and easy-to-learn method to wake up the muscles of the body and dig into your own pliable potential. It can make up for the lack of weekdays and is an excellent warm-up training. It is most suitable for spring to restore skill.
Sitting on the floor, yoga mat or not too soft bed, legs straight and close together, the instep is relaxed, the knees are straight, and the legs are close to the ground. The body sits up straight, stretches the back and neck, arms are controlled by the three hands of the ballet, or naturally lifted over the top of the head. On this basis, the crotch folds, the body leans forward, the abdomen sticks to the thigh, the chest sticks to the calf, while the back is stretched, the face is attached to the foot, the arm is used to stretch the body, and the arm can be relaxed to hold the foot and the calf. People who have not undergone such training may not be able to post it at first, and will gradually improve after a few exercises. This action helps to improve the flexibility and strength of the back and back of the leg. It also helps to press the knee, and it does not increase the burden on the knee because it is done in a sitting position.
Tips
1. Pay attention to maintain a natural and unobstructed breathing. When exhaling, the body should be pressed as much as possible, and the inhalation should be lifted at the same time.
2. Start by doing the action a little faster, preheating the body, then gradually slowing down, gradually prolonging the time the body is pressed down.
3. After the ligament is loose, you can add the action of hooking and stretching, and exercise the instep and calf at the same time. After continuing to improve, you can try your best to hook your feet when your body is fully attached to your legs, or put your feet against the wall, bed, etc. to practice the movement and fully exercise the ligaments and muscles on the back of the calf.
4. Pay attention to the three points of shoulder, back extension and knee pressure during the movement.
The second measure: Qi Gong
Only the flexibility of the legs is not enough. The opening and flexibility of the ankles are equally important. After a long cold season, the ankles may be the most powerful part of your return. Although the name of " Yu Gong " is indecent, it is as powerful as " Xi Duo Ouyang Feng " . If you have been complaining that you are often pointed out by the teacher in the Latin class, you must practice this work in order to get the teacher's " great growth " comments in the summer !
Lying on the floor, yoga mat or not too soft bed, legs open, the ankle and knee joints are maintained at a 90-degree angle, the legs are relaxed, the hips are tightened inward, and the outer sides of the two legs are pressed against the floor. . If you can't do it, don't worry, you can use your hand to help the knees open outwards. If the degree is better, you can turn over to do this exercise, that is, kneel on the ground, keep the ankle and knee joints at a 90-degree angle, open the legs, try to press down and try to stick the abdomen to the ground. After this exercise, I believe that your crotch opening will be greatly improved, especially for Latin dance beginners, it is more helpful to change the physical habits of life and find the feeling of Latin ankle movement.
Tips
1. Take care to keep the ankle and knee joints at ninety degrees.
2. After the ankle can be fully opened, you can adjust the angle of the ankle to practice in depth: keep the movement on the ground, close your feet, stretch your legs, and make the angle of the ankle more than ninety degrees, and practice gradually increasing the angle. Be careful to keep your feet together.
The third move: Qiankun big move
For amateurs, especially those who start dance training in adulthood, it is a common problem that the body and the inner atmosphere cannot relax. Unhealthy lifestyles and huge work pressures make people “ overworked †and “ hard to change †. " Great move " can not only help train the strength of the middle section, the flexibility of the ankle, but also adjust the breath, fully relax the upper body and improve the shoulder and neck lines. It also has a mitigating effect on many physical discomforts caused by seasons and weather. Of course, it can't help you to be honored as the leader of the Mingjiao, but is the position of the master of the dance forest more attractive to you ?
Lying on the floor, yoga mat or not too soft bed, open your arms and put them on your sides, keep your shoulders against the floor, your legs and knees. On the basis of this movement, the waist turns to the right side, the right leg does not change in the basic posture, and the right leg is turned to the right side of the body. The left foot is forced to force, and the toes are drawn on the floor from bottom to top to the right side of the body until the left leg is close. Straighten while keeping your left shoulder close to the ground. After the completion, the original route returns to the initial position, and the right foot is changed to the left to do the same action, and so on. Exhale when you go out and inhale when you return.
Tips
1. Pay attention to the shoulders and relax on the ground.
2. Pay attention to the relaxation of the waist and legs, with the breathing, the movement is natural and smooth, and maintain the proper rhythm.
3. Don't kick your legs outwards, relax your legs, move your insteps, and keep your toes off the floor, drawing a smooth arc. Accelerate the rhythm on the basis of proficiency, and the legs can be painted higher.
4. The drawn legs do not have to be straightened, and the knees and ankles are relaxed to maintain flexibility.
The fourth measure: Tianshan folding plum hand
The above-mentioned three strokes of lower limbs help to form a light, flexible and natural dance posture. In addition, you will be offered a one-piece upper limb exercise - " Tianshan fold plum hand " . There is no certain rule for this move. Any action that you like can show your charm and style of arm shape. Every morning and evening, in the bathroom, I am smug in the mirror, and I can still maintain a happy mood while practicing the dance. I will get rid of the shadow of bad weather and fully prepare for the bright May.
its    In fact, free to adhere to practice basic skills in a simple environment, there are many, if we really want to love dance you will be able to find a subject to seasonal weather restrictions "dance work Cheats." Dance can be a part of our lives, incorporating everyday details. In order to maintain good body, good state and good skill in the coming summer, in order not to hear the sigh of trouble and regret, let us practice dancing happily !
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