Dance warm-up movements include: head and neck movements, shoulder movements, upper body movements, arms, chest expansion movements, waist movements, abdominal movements, hip movements and knee movements.

1, head and neck movement:

Prepare shooting positions: Feet are shoulder-width apart, toes are forward, shoulders are relaxed, and arms naturally fall to both sides.

Head pitch: bend your head forward as far as possible, pull your neck, and then return. Then turn back, chin up, restore, two beats and one action.

Twist around the head: turn your head to the right, twist it to a moderate position, and then do it to the left after reset. Two beats are one action. Head tilt: tilt your head to your right shoulder first, then do the left movement after reset, and pat twice.

Head rotation: the head rotates from front to back 180 degrees to the right shoulder, and then rotates symmetrically along the original route until the left shoulder recovers. Do a 180 degree circle, four beats.

Head turn: turn clockwise or counterclockwise with the neck as the axis, then turn in a symmetrical direction, turn eight times, alternately twice.

2. Shoulder movement:

Preparation posture: feet are shoulder width apart, toes are forward and shoulders are relaxed. The arm is naturally perpendicular to the side. Double shrug: at the same time, raise your shoulders as close as possible to your ears, and then put down your shoulders to relax. Take it twice and once. Single shrug: the requirements are the same as those of double shrug, and the left and right shoulders are staggered up and down. Take it twice and once.

Front Shoulder Surrounding: The right shoulder surrounds from the back up to the front. Restore, and then make a circle around the left shoulder from the back up. Back shoulder wrap: Contrary to the action route of front shoulder wrap, it is a circle from the front warp to the back. Action and rhythm requirements are the same as above. Backpack: Both shoulders should be wrapped around the shoulders twice at the same time, once every four times. Take it back after repair and wrap it around your shoulders twice.

3. Upper body exercise:

Pre-position: open your toes forward, shoulder width apart. Knees slightly bent, hands akimbo, look forward. Top chest and protruding back: push the chest forward as far as possible, restore it, and then protrude the back. Two beats at a time. Alternately.

Lateral movement: the upper body remains vertical, the crotch does not move, the right rib moves to the right side, and then moves to the left side after reduction.

4, arms, chest expansion action:

Ready posture:? Feet are shoulder width apart, toes are forward, shoulders are relaxed, and arms naturally hang to the side. Swing forearm: the left and right forearms swing up and down alternately, one beat at a time. Swing arm: the left and right arm are staggered back and forth, and two shots are taken at a time.

Arm:? On the basis of arm swing, the left arm is pushed from bottom to top, the right arm is bent, the right leg is naturally bent, and the left rib follows the left arm. Pull up. Point your right arm, push it up, and do the opposite. Take it twice and once.

Stretch your arms and expand your chest: keep your arms straight up and down, pull back as far as possible, expand your chest, clap your hands and slap alternately.

Open your arms and expand your chest: open your arms to the side and open your arms back to expand your chest. At the same time, put your shoulders behind your back and shoot them for display.

5, waist movements:

Waist twist: Lift your arms from both sides and bend them to your shoulders. Put your fingers together and put your fingertips on your shoulders naturally. Then, use the strength of your shoulders to drive your upper body to turn left and then right, and walk with your shoulders while twisting your waist. Four beats at a time. Alternately.

Side swing: feet together, arms drooping. On the first beat, take a step to the left with your left foot, and at the same time, draw your hands forward from the bottom right. When the upper body leans forward for two beats, the arms drive the upper body to swing to the left, forming a lower left waist, while the right foot steps down to the left and rear. Take three or four beats, and do symmetrical movements with one or two beats. Take it twice and once.

Waist washing: the upper body is driven by both arms. Bend forward, try to keep the shape of 90 degrees, start from the left meridian, then turn around from the right meridian, and then do symmetrical movements after reduction. Two in one direction, eight beats in one action, repeated alternately.

6. Abdominal exercise:

Ready posture: the same foot. Lift your arms to the left and right, fingers up, palms facing to the left and right.

Bend forward and abdomen: straighten your legs, abdomen at the same time, your upper body is in front of you, your hands are stretched out between your legs as much as possible, and then get ready. Four beats at a time, repeat.

Oblique fork hand abdomen:? Straighten your legs, bend your abdomen forward, then touch your right foot with your left hand and your left foot with your right hand. Two beats in one direction, alternating.

Stretch your arm and abdomen: keep your right arm straight, bend your left arm, put your hand close to your shoulder, then bend forward, press your left rib tip against your right foot, straighten your left leg, bend your right leg slightly, and tuck your abdomen in as far as possible, then make symmetrical movements. Four beats and one column, alternating.

7. Hip and hip movement:

Ready posture: same feet, hands akimbo.

Hip swing: the hips swing to the left, the center of gravity moves to the left, the left leg is vertical to the ground, the right leg is slightly flexed, and the knees are flexed. When the hips swing to the right, the movements are symmetrical. One shot at a time, alternating.

Hip-turning: Hip-turning from right to front, then turning to left and back in parallel-returning to the original position once, and then doing symmetrical movements.

Hip bounce: legs slightly bent, hands and fingers crossed behind the head. The hip joint bounces forward quickly and clearly, and the hip pushes forward. After reset, the hip joint bounces back quickly and clearly, leans back, then recovers, then bounces left quickly, and bounces right after reset. Shoot two at a time, in turn.

8. Knee movement:

Ready posture: the same foot. Legs upright, arms horizontally extended, palms forward. Open your fingers. Knee tremor: legs slightly flexed, knees shaking up and down. Flap alternately.

Knee flexion and extension: the legs are slightly flexed, and then the knees are strongly straightened. Take two pictures at a time and repeat them.

Bend your legs around your knees: Bend your legs, with your knees clockwise first, then counterclockwise, and keep them flat and round.

Extended data:

Warm-up is also called warm-up exercise. The former is named after physiological reaction, while the latter is a general concept. Warm-up exercise is a combination of some whole-body activities, and good warm-up exercise can play a very good role in helping.

Before the main physical activity, you should move your limbs with a light amount of activity to prepare for more intense physical activity. The purpose is to improve the efficiency and safety of strenuous exercise and meet the physiological and psychological needs of the human body. Before exercise, the functional ability and work efficiency of human body can't reach the highest level at the beginning, so it is necessary to adjust the exercise state by warming up.

References:

Dance warm-up exercise-Baidu Encyclopedia