1 leg press
Sohu Sports News This is the most basic training content in basic dance training, that is, front, side and hind legs. Leg press's exercises help to open the ligaments of the child's leg joints. Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. If the child's ligament is too tight, don't be too demanding to press down during leg press. The most important thing is to keep the correct posture. Over time, the ligament can be stretched to meet the requirements. Pay special attention to the correct crotch. When the side legs and hind legs are forced, children are most likely to have crotch and oblique crotch, which need to be corrected in time. 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 you press your hind legs, pay attention to your shoulders, don't shrink your neck, support your head and don't fall down, and stretch back.
2 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.
3 push instep combination
The quality of the instep varies from person to person, and most of it depends on congenital factors, but we can't ignore the acquired training. Before training, start from the toes and move 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.
1~2 beat: one heel is raised and five toes are pressed to the ground;
3~4 beats: the toes are stretched straight and pushed into the wall to make the whole instep stretch into a crescent shape;
5~8 beats: change the other foot, the action is the same, and so is the exercise on the back of both feet. When doing this kind of training, children are not easy to concentrate and are used to looking down at their own and others' actions. When pushing the instep, their feet are easy to open and the instep can't be pushed up, so they need to be reminded and standardized at all times.
4-bar training combination
There is a great difference between children's dance training and professional dance training. When doing the action combination on the handle, it is impossible to be as intense and difficult as a professional student. Only after several years of amateur training can I reach the professional level and achieve the combination of difficulty and intensity.
Basic combination of handle movements:
(two hands/one hand) handle, one foot wiping combination;
(two hands/one hand) handle, one-legged squat combination;
(Two hands/one hand) combination of handle, foot and circle;
Five-legged and one-handed small kick combination;
Five legs, one-handed handle to shift the center of gravity combination.
(Two hands/one hand) waist rotation combination:
These combinations are suitable for children's physical quality and acceptance. With the continuous progress of children in all aspects, the difficulty is increased and the pattern is changed to meet the requirements of dance training.
5 kick the hind legs
Hold the pole with both hands, stand in small steps, straighten your knees and look straight ahead. During the hind leg kick, keep the upper body still, don't turn your head sideways, don't loosen your hips, and straighten your instep and knees. Never lean forward. If the child can't do the movements correctly, can he practice alone first? Control your hind legs. That is, hold the lever with both hands, lift one leg backward to correct the posture, and then go beyond kicking the hind leg.
Step 6 jump with your legs apart
Split-leg jump is a combination of grip jump to prepare for the middle jump. When jumping, you should pay attention to spreading your feet one after the other at the same time. In the process of opening: straighten your instep, straighten your knees, and the higher you jump, the wider your legs will be. When landing, your feet are quickly close together, and you get up and land.
7 kick
This is a training to develop leg strength and openness. Whether kicking the front leg or the side leg, keep the upper body upright, clamp the middle part and keep your eyes on the front. In the process of kicking, we should also pay attention to straightening the instep and knees. When the child is kicking, in order to let the leg touch the body, the upper body should stretch forward as far as possible. This will easily cause the neck to shrink back, the head to lean forward, the knees to bend, and the movements will be ugly. Therefore, before kicking, let the children know that it doesn't matter if the kick is not high. The most important thing is to maintain the correct posture. Only on this premise, after hard practice, the legs will be kicked higher and higher, and the ligaments will be stretched longer and longer. Besides the posture of the body and legs, we should also pay attention to the posture of the arms. In the process of kicking, make sure that your arms are flat and you can't relax.
8 lower back
Young children have flexible waist, but their hands and feet are weak and unable to support their bodies. Children often use their heads to support the ground and bend down when they bend down. The correct way to lower your waist is: open your feet shoulder width, straighten your arms up, open your fingers and put your palms forward. When bending down, lean up and back, raise your head and look for your heels backwards. Your body and hands are aligned with your heels and rolled inward. After the lower back is finished, try to keep your arms and knees straight and keep your eyes on your heels. Older children with a certain foundation can do appropriate waist swing training to increase the training intensity.
Do back exercises after the lower back: squat with your feet together, tuck your knees in your hands and bury your head. Parents can massage their children along the spine to protect their children's spine from injury.
9 cheating
Conducive to stretching children's leg ligaments. When training, pay attention to the instep can't relax.
You can train in the following order:
Split your left foot forward, hold your left foot with both hands for 1~2 minutes, then keep your legs still and lean back. A basic child can hold the ground with his right hand and control his hind legs with his left hand.
The front vertical fork of the left foot does not move, and the body turns to the right into a crotch cross. Don't lie on your back. Stand up on your upper body and instep, then lie flat on the ground with your arms extended forward. Lie flat on your hips 1~2 minutes.
Don't move the cross, then turn right and become a vertical fork with the right foot in front.
10 hop combination
Train children's jumping ability. It can be developed from a simple one-two-five-bit hop to a comprehensive compound hop that crosses each other. During the small jump, your knees are upright and your feet are pushed away from the outside. When landing, you should land on your toes first, land lightly, and don't shake your upper body back and forth. Fall on the ground and squat down. The upper body is taut and downward. Hip clamping.
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