The basic training of street dance includes strength training, balance training and coordination [including control, balance and endurance training]. Warm-up Run 150m Push-ups Seven Shoulder Pressing-Turn Shoulder-Swing Waist-Elastic Waist-Front Leg Pressing-Side Leg Pressing-Time 20 minutes 1 Arm Training Push-ups-Backup-handstand push-ups 4-8 groups a day, each group has 20-70 time intervals, no more than 3 minutes, and 2 waist and abdomen strength exercises supine every day. This must be both hands and feet, that is, when you get up, your body is V-shaped. 3. Leg strength training Squat jump [frog jump] It is best to carry weight [general 10 kg]. Help yourself to something. Hehe, it is more effective. Running 20-40 times a day is divided into two groups, and 2000-5000 meters a day is divided into jogging-middle running-fast running-which is also a way to exercise endurance. Break dancing is a dance that requires more skills. Novice ... when you see others move freely and full of strength, do you think those moves are easy? And when I do it myself, I feel I can't do it ... I'm weak, You don't even need to contribute ... Let me introduce breakin's physical foundation ... Let me introduce the physical foundation first ... People with good physical fitness dance ... just like people with good voices practice singing ... Its function can be imagined ... Practicing a breakthrough requires strength ... Basically, every movement can't be done well ... And the strength required for a breakthrough is mainly arm strength and waist strength ... You will know when you practice ... Quantity ... you can't support [can't stand] ... you can't stand handstands [be soft] ... let alone support jumping ... So ... strength is very important ... I recommend the method of practicing hand strength: practice handstands from the beginning ... ordinary people ... as long as their bones have a certain endurance, they can stand handstands ... From a scientific point of view, as long as they are not children's wimps, no. ] After practicing handstand, the 2-head muscle and 3-head muscle of your hand will be stronger ... [The handstand can be maintained for a while] Then try to do push-ups on your handstand ... Put something under your head to ensure safety ... If your hands really can't stand push-ups, you can stand upside down ... Then you can stand up and become a handstand supported by your hands ... Repeat this ... You will soon be able to do push-ups without bending your head ... Practice more, and you will find that handstand is very easy ... I am used to it] ... Then I can try to jump backwards ... [Shake your bboy with the instantaneous explosive force when bending over] Practice repeatedly ... Your hands will be strong ... Practice suggestion: don't practice for too long ... The handstand time should not exceed 2 hours every day ... Then waist strength is also very important ... Because I can't turn more than 10 times at a time ... That's right ... This is the role of waist strength ... Not only manual rotation ... but also many actions need waist strength to start ... So it's also very important to practice waist strength ... The straight leg is hard to pull the initial posture: the feet are open, shoulder-width or slightly narrow, the straight leg is bent forward, and the barbell bar on the ground is held with both hands. Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat. Action: This action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus. Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist. The initial posture of goat standing: prone on the goat standing frame or jumping box, the upper body naturally droops, the feet are fixed on the frame or pressed by others, and the head is supported by both hands. Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat. Function: It mainly exercises the long back muscles and short back muscles, and also has a good stimulating effect on gluteus maximus and posterior thigh muscles. Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist. Other strengths don't need to be practiced deliberately ... because they will also be practiced in the process of practicing running-in movements ... OK. Now let's talk about the second foundation of physical fitness ... flexibility! Have you ever seen a person's body extremely flexible ... doing many actions that only abnormal human beings can do? In fact, behind that brilliant action, there are countless hard exercises ... I think the most inhuman thing is to press the ligament to practice flexibility. ...