head
1, head down, head up, head tilted to the right, head tilted to the left, the right cervical tendon stretched nearly twice when the left head tilted, and the right head tilted to the left cervical tendon.
2. Turn your head 90 degrees and look to the left. Keep your neck upright. Try to lengthen your neck, don't shrink it. Turn your head 90 degrees to the right.
This set of movements can lengthen the neck, reduce cheek fat and slim the face.
neck
Touch the left and right tendons of the neck with both hands, and keep your shoulders still. The left and right tendons of the neck drive your head to move left and right, which is a common movement in Xinjiang dance. If the neck is stiff, the dance will be dull and the overall appreciation will be greatly reduced.
shoulder
Stand your legs apart naturally, sink your shoulders, look for the limit point in four directions: forward, upward, backward and downward, and then turn around. You can wrap your shoulders in the same direction or in the opposite direction, which is conducive to practicing the flexibility of your shoulders.
This one needs more practice. In any action with arms, you can see the flexibility of shoulders, which is one of the basic abilities of physical quality.
Ribs, the so-called breasts.
Stand naturally with your legs apart, with your hands supporting you, and look around at four o'clock. When you touch the front, you can feel that the front of the rib is elongated and the back of the rib is compressed. On the far left, the left rib is pulled open and the right rib is compressed; At the last square, the front rib is compressed and the rear rib is elongated.
On the far right, the right rib is elongated and the left rib is compressed. Touch the ribs with your hands and feel the different States of different points of the ribs. Then you can turn clockwise or counterclockwise, or you can walk in a cross.
This one needs more practice, and all the movements of Latin dance are basically used.
The lower part of the body
waist
The waist exercises are basically the same as the rib exercises, so stand naturally. Tighten the abdominal muscles and experience the compression in front of the waist with your hands; The muscles on the left side of the waist tighten and feel it with your hands.
Tighten the muscles of the right waist. In this exercise, don't use the hip joint to increase the range. Relax your hip and upper body. It can be done with only the muscles of the waist. The amplitude can be smaller, but you must choose the right muscle strength.
This little exercise can also reduce the fat in the waist and turn it into muscle.
buttock
Hip joint is also looking for four points: front, back, left and right. The action here requires the cooperation of thigh and waist muscles. The rest of the body is still and the range of activities is as large as possible. It can be made front, back, left and right, or it can be made into a circle.
Pay attention to separate the movements in all directions, the movements should be crisp and neat, and the gentle movements will not play any exercise role.
knee
1, the knee can also turn in circles, clockwise or counterclockwise.
2. Kicking with the jive. Lift one leg to one side, keep the thigh still and kick the calf forward. At this time, the upper body leans forward slightly to maintain balance.
ankle
1. Stand on one leg, stretch your toes on the other leg and turn around.
2. Stand on your feet, raise your heels and stand as high as possible, and stand on tiptoe.
3. Jump with the ankle, not the strength of the knee or waist, but simply jump with the strength of the ankle.
In addition, it is also very effective to exercise your ankles on the mat or bed, such as stretching your toes and turning around.