This is the most basic training content in basic dance training, which is the pressing of front, side and hind legs respectively. Leg press's exercises help to open the ligaments of the child's leg joints.
Places to pay attention to when you are in leg press
Pay attention to the upright leg joints, open the instep outward 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.
Press the side and rear legs.
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.
Step 2 press your shoulders
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 the 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.
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, playing crotch
Whether the side leg can move up or not plays a great role, so when you can't move the side leg well, you should practice the flexibility of the lower crotch, but after the lower crotch, you must practice the crotch, consolidate and improve the previous training, so that our training can be more meaningful and improve faster.
Hip kicking essentials
First lie flat, put your hands flat and raise your legs 90 degrees.
It should be pointed out that:
(1) Keep your legs straight and don't bend your knees.
(2) Don't stick your ass up.
(3) Two toes are far out.
(4) Maintain a height of 90 degrees, and then quickly open to the side.
It should be pointed out that:
(1) Open your hips and straighten your knees at the same time.
(2) The toes are far out.
(3) Don't control when opening the crotch, and relax across the heel.
(4) Pay attention to putting all the strength on the legs when hitting the buttocks, and don't use force on the upper body.
Training requirements
20 hips in each group, 3-5 groups a day.
5, waist
When practicing soft back opening, don't rush for success to avoid injury.
Some children, who may not have any dance foundation before, can start from practicing chest and waist and spend time practicing pole dancing; Then, hold the handle with one hand to control the chest and waist; When controlling the waist, don't pout and collapse.
It is suggested to control two eight beats at first. Then practice step by step. Take your time. Remember to go back after practice, go back, go back. Say the important things three times.
Insufficient back control. What should I do?
If your waist soft opening has been solved, but the control ability of your back is still insufficient, it is recommended that you insist on doing 30 abdominal muscles, 30 back muscles and 30 lateral muscles at home every day; Practice 3 groups every day, 30 groups at a time! As long as you keep practicing every day, you will soon see your progress! Come on! ! !
6. Combine pole training.
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.