Ballet in Spring is a beautiful melody based on folk songs, with national aesthetic taste as the keynote and poetic expression, which shows the vitality and joy of spring to the fullest. The following is what I collected for you. Video teaching of ballet body dance in spring.

1. Leg strength and flexibility exercises

(1) Kneel and press the instep.

(2) Sitting on the carpet at right angles, stretching your feet to practice, chest out and abdomen in.

(3) Hands facing the handle, practice heel lifting and heel dropping.

(4) Keep your hands and knees straight and practice straight forward.

(5) Sit on the carpet at right angles, practice pressing your legs forward and straighten your knees.

(6) Sit on the carpet with your legs wide, and practice leg press on the front side, with your knees straight and your upper body as close to the ground as possible.

(7) Face the pole, stand forward and practice leg press. Chest out, abdomen in, waist out. Leg press, the abdomen should be as close as possible to the thigh.

(8) The left and right handlebars stand on the side and practice backward in leg press. Look up when you return to leg press.

(9) Lie on your back and kick forward on the ground.

(10) Lie on the ground and kick sideways.

(1 1) Kick backwards on the ground.

(12) Put your hands on the ground, straighten your arms, kneel down, and kick your legs backward.

Repeat each exercise 6 ~ 8 times.

2. Exercise waist strength and flexibility

(1) Kneeling posture, lower back, lower chest and waist, head up and chest out.

(2) Fly backwards: Lie on the carpet, straighten your head and legs, and try to lift up.

(3) Sit on the carpet, put your hands on your shoulders and twist your waist from left to right.

(4) Lie on your side on the carpet, with your knees bent forward to gather your legs, including your chest, and your legs extended backward to spread your chest.

(5) Hold your chest on your knees, bow your head, bend over, hold your chest out, look up and step on your waist.

Repeat each exercise 6 ~ 8 times.

3. Chest and abdominal strength exercises

(1) push-ups

(2) Bracing

(3) Sit-ups

(4) From both ends: lie flat on the carpet with your hands up, and lift your upper body and legs up at the same time.

(5) Reduce abdomen and cut legs: lie on your back, lift your legs slightly off the ground, and practice your legs alternately up and down.

(6) Lie on your back and lie flat on the ground to simulate cycling practice.

4. Shoulder strength and flexibility exercises

(1) Practice swinging your arms in circles.

(2) Pressing the shoulder ligament: face the ribs, put your arms straight on the ribs, and press your shoulders forward. Hold your head up, chest out and waist in.

(3) Stand with your back to the ribs, hold the ribs with your hands behind your body, and pull your shoulders forward to practice.

(4) Hold a wooden stick in both hands and turn your shoulders back and forth to practice.

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