Dance waist training, one is to train the support strength of the arm, and the other is to train the flexibility and control ability of the waist. So, how to train waist dancing? Let me tell you something!

Lumbar vertebrae. Type: chest waist, side waist, front waist, wavy waist, back waist, kneeling waist and plate waist.

Training methods: pressing, discarding, carrying, turning, picking, throwing, controlling and rushing.

Activities: shoulder pressing, waist lifting, side waist, handstand.

The gradual process of science, from simple to difficult;

Shoulder pressing, neck pressing, chest waist, side waist, waist pressing, supporting waist, waist wasting, kneeling, waist rinsing, waist waving, waist control, lower waist, waist swinging and body group.

Chest and waist compression training steps

1, step away from the handle in front, stand in a splayed step, and lift your arms straight;

2. Put your arms forward and stick to the handle;

3. Stretch your shoulders and chest and squeeze forward;

4, the upper body is pulled up, and the waist and back form an arc;

5, legs straight, the center of gravity can move forward with the chest pressing action.

Lumbar consumption training steps

1, facing forward, striding, arms naturally perpendicular to the side;

2. Lift your arms up, shoulder width apart, and drive your head and eyes to follow from top to bottom;

3. The head, eyes and arms move backwards actively, driving the shoulders, chest, waist and buttocks to move backwards in turn to form an arc;

4. The trunk and limbs are completely open, and the legs step down to form a pulling force with the arms;

5. In the arc posture, it takes a period of time, usually 4-8 eight beats.

Training steps of chest lifting and waist lifting

1. Turn your back to the bar, put your feet together, raise the bar with your hands flat, and kneel down;

2. When the legs are upright, the crotch is pushed out quickly, and the waist, chest, shoulders, neck, head and arms are lifted in turn;

3. When finished, stand up to half a toe, straighten your arms and cooperate, and your chest and waist are higher than the handle;

4, the upper body forms a semicircle arc, and the back and back are stretched to the maximum extent to achieve the training purpose;

Lumbar washing training steps

1, face forward, stand with your feet splayed left and right, with your arms open and your shoulders flat;

2. The two arms are led to the side of the body, driven by the fingertips, followed by the head and the upper body;

3. Keep your arms straight and shoulder-width, stretch your side horizontally forward, and then do a plane circular motion;

4. In the process, the upper body leans forward, leans back and tries to reach a 90-degree angle, stretching different parts of the front waist, back waist and side waist;

5. Head and eyes follow the manual and draw a circle to the farthest route. The greater the range of motion, the better.

6, legs straight, you can also bend your knees in line with the body direction;

7. There may be circular motion in both positive and negative directions.

Kneeling training steps

1, kneeling on the ground, knees slightly open, arms drooping, eyes looking forward;

2. Lift the arms from the fingertips and stand up, with the arms shoulder width;

3. Pull the head back with the fingertips of the arm, and then pick the chest, waist and buttocks in turn;

4. Kneel down, grab the ankle or help the ground when your hand touches the ground, and your body is round;

5. The thighs and upper limbs should be fully extended, and the shoulders, back and waist should be straightened to the maximum extent;

Lower back exercise

The teacher stood in front with his hands lightly on his waist, and the students bent back in turn to exercise the handrails to help him. Exercise handrails can help students put their legs into the bridge and raise their waists at the same time.

Lower back training steps

1, master the basic movements of kneeling;

2, the big eight-step preparation, the body stands, the arms droop, and look forward;

3. Lift your arms from your fingertips, lift your head slightly, and your arms are shoulder width apart;

4. Fingertips are pulled backward, leading head, shoulders, chest, waist and crotch in turn;

5, the lower waist process, we must take the initiative to pick the chest, pick the waist, with the top;

6. After the waist-consuming link, walk on the ground, continue to connect the waist and stretch the limbs;

7. When returning to the original place, put your hand on the ground, take the opportunity to pick it up on your chest and waist, and get up in turn as usual.

Frequently asked questions 1: The head, hands and feet cannot be in a straight line.

Solution: find your feet with both hands, and don't use force on other parts of your body; Keep your head and eyes straight, don't lean, and put your arms between your ears.

Frequently asked question 2: The waist can't be bridged.

Solution: Actively practice hip lifting and waist lifting (lying on the ground to do hip lifting and waist lifting). If the shoulders are not wide enough, put them away. The waist is hard and the waist is soft, so push the waist firmly.