Call to action:

Stand on your legs, tighten your leg muscles and hips, relax your shoulders, tuck in your abdomen, and put your thoughts near your armpits. The muscles in the middle and back waist and the muscles in front of the abdomen will forcibly move the chest to one side, so that the head and chest are synchronized, the hips must be stable and the shoulders relaxed.

Main functions: increase the flexibility of independent movement of upper body and practice side waist more.

2. Spine swing

Call to action:

Stand with your legs apart and kneel down. The cervical vertebra, thoracic vertebra, lumbar vertebra and coccygeal vertebra bend forward at the same time, and the body is C-shaped. Slowly straighten your knees, push your hips back up, tighten your lower back, press your upper body forward, and dive your head. With the extension of the thoracic spine, the head naturally rises to the spine, and the whole body is stretched and maintained to the maximum extent. At the same time, the upper body slowly leans back, and the spine gradually bends forward from top to bottom to the starting position.

Main functions: practice the overall coordinated movement of the spine and control the abdominal muscles.

3. samba swing

Call to action:

Stand with your legs together, keeping your knees slightly flexed, your hips relaxed (groin), and your hips backward (coccyx) when completing the movement. The right leg moves outward by a shoulder-width distance, and the center of gravity of the body moves outward synchronously (kept at the central axis of the leg) and presses down, and the hips naturally swing outward (don't push the hips). The right palm pushes the body backwards according to the rhythm, and at the same time, the left waist pulls the buttocks backwards and returns to the starting position.

Main functions: concentrate on the overall coordination exercises, especially the strengthening and coordination of the lateral lumbar muscles.

Step 4 check

Call to action:

Stand with your legs together, press your shoulders, slightly expand your chest, tuck in your abdomen, lift your hips, exert strength on your left leg, straighten your knees backwards, tuck in your abdomen and lift your hips (tailbone stretching), push your body center of gravity forward, put your right foot in front of your left foot, straighten your knees to support your body, and lean forward slightly. Your arms spread out naturally in front and back of your torso, about 65,438+020 degrees, with the back high and the front low. Watch your shoulders relax. Coordinate the strength of the right waist to restore the body to its original posture.

Main function: It comes from the national standard cha cha, which is relatively simplified here, and mainly strengthens the stability of back and leg muscles and trunk.