Step 1: Squat slightly, roll up your right leg and put it on your left leg, slowly squat down and keep balance as much as possible, stretch the muscles of thighs and buttocks, and change legs after 5 seconds.
Step 2: Stretch your left arm forward, press your knees together, lift your right leg backward, and pull your right ankle with your right hand, so that the heel of your right foot is as close to the back of your thigh as possible, and feel the stretching of your thigh and back muscles. Five seconds later, switch legs.
Step 3: separate your legs horizontally, slightly wider than your shoulders, and inhale and hold out your chest. Keep your shoulders level with the ground and straighten your right arm to the left. At the same time, hold your right arm with the elbow of your left hand, try to draw your body closer and feel the muscle stretching of your shoulders and arms. After 5 seconds, change the left arm and repeat the action. Note that the stretched arm is always in a straight state, and the skills of jazz dance are introduced.
Part IV: Inhale, chest out, lower abdomen, bend your right leg, stretch your left leg forward and follow the ground, slowly squat down, feel the stretching of thighs, hips and back muscles, and change your legs after 5 seconds.
Second, the dance steps lift the hips.
During the movement, you must always keep your belly in and your chest out, your waist hard and your hips tight.
Step one: get ready. Inhale, hold out your chest, lift your left leg, open your right hand and five fingers from one side of your body, and put your left elbow between your hips.
Step 2: Put down your left leg and take a step to the right. Put your body center of gravity on your left leg, pad the tip of your right foot, shake your head, stretch your left arm sideways, flush with the ground, keep your eyes on your fingertips, and put your five fingers on your hips.
Step 3: Move the center of gravity, move your right leg forward and left, pad your left toe, stretch your arms back and forth, and open your hands and fingers. Pay attention to keep your shoulders as level as possible with the ground and look straight ahead.
Step 4: Open your feet horizontally, slightly wider than your shoulders, make fists with your hands, twist your waist, and put your arms on the front and back sides of your body. At the same time, bend your right arm and straighten your left arm. Hold on for 2 seconds, and then resume your posture.
Third, warm up and officially start the movements before the dance.
Jazz dancing has many movements, such as shaking your head and twisting your shoulders. This action helps to reduce sports injuries. If there are joints crunching all the time during exercise, it's best to do two more groups.
Step 1: open your feet slightly wider than your shoulders, relax your shoulders, and put your hands and five fingers on both sides of your crotch. Keep your upper body still and turn your head to the left and right respectively. Be careful not to move too fast.
Step 2: Keep your lower body still, lower your head slightly, keep your chin as close to your chest as possible, and then turn your head horizontally at 180 degrees. The order is: look up to the left, look down at the ground, and then look up to the right. Do it once in the opposite direction after completing this action.
Step 3: Hands droop naturally, lift the right shoulder, stretch the waist to the right, try to keep the shoulder close to the right ear, and do it in the opposite direction after 3 seconds.
The fourth step: restore standing posture, abdomen and chest, and adjust breathing.