At present, adult dance training is becoming more and more popular, and dance has become the fitness mode for most people. However, it is still difficult for adults to participate in dance training, because the bones and ligaments of adults are relatively stiff, so if you want to improve the softness of your body before dancing, you must do a good job of warm-up. Today, Bian Xiao will tell you about the ways and methods of adult warm-up exercise. First: simple warm-up exercise 1, simple activities below wrist, neck, knee and waist. 2, jogging and walking: focus on exercising knees and ankles. 3, do some simple gymnastics: simple gymnastics training intensity is not big, there is not much rhythm, but you can carry out whole body joint activities. 4. Do some simple dance movements: Dance movements can not only warm up, but also strengthen the practice of basic skills. Second: Body Softness Exercise Body softness exercises are mainly waist pressing and leg press. However, Bian Xiao, an adult dance training teacher, suggested that teachers should give guidance at the beginning of the exercise, because every movement in the softness exercise is very important, and it is easy to pull up the ligament and hurt the body if you are not careful. First: leg press-straighten your knees and tighten your instep before leg press, regardless of whether your legs are front or back. 1. Press the front legs: keep your back straight, and use abdominal strength to drive your body forward to leg press, and keep a certain distance between your shoulders and legs. It is best to stick your stomach to your legs. 2. Press the side leg: When the waist is bent to one side of the body, the lumbar vertebrae and the coccygeal vertebrae should be upright, and the body should be bent at the upper lumbar vertebrae and the lower thoracic vertebrae. Adult Dance Training Bian Xiao reminds everyone: Don't be eager for quick success and instant benefit when practicing leg press next to you, but slowly press it down according to your personal feelings. 3, press the hind legs: the shoulder joint and hip joint should be on the same plane, the waist should be straight, the back leg must be straight, and then slowly press back. Secondly: Squat adult dance training Bian Xiao pointed out that the principle of squat is very similar to that of leg press, but squat will have a better effect on improving body flexibility. 1, horizontal split: You can practice leapfrog before horizontal split to relax your body size and crotch. 2, longitudinal: pay special attention to the hind legs when longitudinal.