Hip-hop is a street culture developed by African-Americans, and it is a kind of exercise to vent emotions. It is characterized by strong explosive force. When dancing, the movements made by the body are also more exaggerated than other dances. The most attractive thing is that it brings a warm feeling with the vitality of the whole body.
Hip-hop makes people pay attention, have strong interest, and act gracefully and casually. At the same time, hip-hop also has the function of slimming, because hip-hop is a low-intensity aerobic exercise, which consumes a lot of body fat in one hour of exercise. In addition, street dance is a kind of small muscle exercise. Regular practice can increase your whole body coordination and make your body proportion more standard.
Step 1: First of all, you must love hip-hop several times more than others!
Step 2: Go to a nearby music studio or video store and buy a CD or tape of hip-hop dance music!
Step 3: Choose the best bass around you (to practice your sense of music better)!
Step 4: Choose the music that makes your heart beat the most among the bought CDs!
Step 5: Turn up the music as much as possible and follow the music! Big! Practice your shoulders first (let them only shake up and down). You will feel bored at first, but when dancing HIP-HOP, the shoulder is the most important feeling part!
Step 6: Continue the previous step and practice the up-and-down elasticity of legs and knees!
Step 7: practice your left and right legs step by step with the music, and practice moving forward at the same time!
Step 8: practice the flexibility of hand joints (from fingertips to shoulders like waves, both hands should practice)!
Step 9: Practice your toes. Follow the music and practice walking with your toes, and bounce back and forth with your toes. In this way, you will feel it when you go to the next floor. Be careful not to let all your feet touch the ground when practicing this step!
Step 10: Combine all the above steps and shake your whole body at will, so that your hip-hop will have a foundation!
Usually you'd better prepare a bigger mirror from the beginning, and it's better to practice in front of it. I will feel bored and tired at first. Because street dance is not a vigorous dance, but it is as tiring as vigorous dance, so we must have perseverance and keep practicing. Some people may feel nothing in practice, but don't think you have no talent. Many famous dancers were born suddenly while walking or inadvertently.
This is basic training.
Basic training-including strength training, balance training and coordination (including control-balance and endurance training)! ! ! !
Warm-up training
Warm-up run 150m (recommended), a little push-ups, and then, press the shoulders-turn the shoulders-swing the waist-bounce the waist-press the front legs-press the rear legs-press the side legs-for about 20 minutes.
1 arm strength training
Push-ups-Push-ups-handstand push-ups
4 ~ 8 groups a day, with 20 ~ 70 time intervals of no more than 5 minutes in each group.
2 waist and abdominal strength exercises
Sit-ups are in 2 to 5 groups every day, each group is between 20 and 40.
Break dancing is a dance that needs more skills!
Novice, when you see other people's movements are free and full of strength, do you think those movements are easy? When I do it myself, I feel powerless. Those weak people don't even need to work hard. Let me introduce breakin's physical foundation. This is what beginners should practice! Let me introduce the foundation of physical fitness first. People with good physical fitness dance, just like people with good voices practice singing!
Its role can be imagined. Bear the brunt. It takes strength to practice breakthrough. Without strength, you can't do every movement well.
And the strength of breakin is mainly arm strength and waist strength! You'll know after practice. If your hands are weak, you can't support them! No handstand (soft)! Not to mention supporting jumping. Therefore, strength is very important!
I recommend the method of practicing hand strength: practice handstand from the beginning! Ordinary people can stand upside down as long as their bones have a certain tolerance. Scientifically speaking, as long as it is not the weak bones of children or the fragile bones of the elderly, you can stand upside down!
After practicing handstand, the biceps and triceps of hands will be stronger! At this time, you can stand on your handstand for a while, and then try to be a handstand push-ups! Put something under your head to ensure safety! If your hands can't stand push-ups, you can stand upside down, head down, turn into a handstand supported by your hands and head, stand up again, turn into a handstand, and so on! After practice, you will soon be able to do push-ups without lowering your head! With more practice, you will find it easy to stand upside down, and you won't feel dizzy after falling for a long time, so you are used to it because of practice!
Then you can try the handstand jump! Use the instantaneous explosive force when your hand bends to shake your body and practice again and again! Your hands are very strong! Practice suggestion: Don't practice for too long! Do not stand upside down for more than 2 hours every day!
Then waist strength is also very important! Do you think it is a miracle to see Korean bboy change hands more than 10 laps?
Because even if you use the foot turn, you can't turn it more than 10 times at a time. This is the role of waist strength. Not only hand rotation, but also many movements need waist strength to start!
So waist strength exercise is also very important!
Straight leg hard pull
Initial posture: feet open, shoulder width or slightly narrow, straight legs bent forward, hands holding the barbell bar on the ground, the grip distance is slightly wider than the shoulders.
Short-distance action: Hold the barbell with both hands, pull up its straight arm on your back until your upper body is completely straight, then slowly return along the original road and repeat.
Action: This action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus.
Action points: Hard pulling of straight legs requires that the legs should not be bent, the waist should be straight and the waist should not be bent. Due to the heavy weight of the hard pull, it is forbidden to pull up suddenly at the beginning to prevent injury to the waist.
Goats stand up.
Initial posture: prone on the goat support or the jumping box, with the upper body naturally drooping, feet fixed on the support or pressed by others, and hands on the head.
Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the top, and then slowly return along the original road, repeat.
Action: mainly exercise the long back muscles and short back muscles, and also stimulate the gluteus maximus and the posterior thigh muscles.
Action points: the action speed should be even, and you can't pull up and down. When you bow up, try to tighten your back muscles. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist.
Other powers don't need to be practiced deliberately, because they will be practiced in the process of practicing breaking the door! All right! Now let's talk about the second foundation of physical fitness, flexibility!
Have you ever seen a person's body extremely flexible and make many actions that abnormal human beings can do? In fact, behind the brilliance of that action, there are countless hard exercises! I think .. the most inhuman thing is to press the ligament to practice flexibility!
It can be roughly divided into three types. Leg press's is split, waist pressing is lower waist, shoulder pressing is shoulder opening!
Split method: separate your feet to the maximum, and then start pressing down slowly. When you press 1 leg, your ligament will be fine. But if you still want to practice to a non-human level, then you can find two things to pad your feet and press them again! It is very handsome to pull the leg ligament at a negative angle! The process is very hard, I hope everyone can see their own situation clearly and practice scientifically!
Lower back method: standing. Bend back until your hands touch the ground, and then continue to shorten the distance between your hands and feet, but! If you are a friend with a weak waist, you will fall down, so! Just find a more handsome wall! Tribal tiger! The distance from the wall is inversely proportional to the softness of the waist. Then bend back, touch the wall and then bend down, so you are not afraid of falling! Just practice more. Acrobatics should hold your head down and stick out from behind your legs. Hip hop! Enough is enough, know enough is enough!
Then, it is the shoulder opening, which is the most painful. Let's talk about the limit of this shoulder opening, that is, put your hands together, straighten your arms, press from the front to the back, and then return to the front from the back, just like Indians practicing elm trees in foreign literature and art on TV programs!
Practice method: find a dress or a towel. Try to find something a little flexible anyway. Hold it in both hands. The distance between hands is inversely proportional to the flexibility of shoulder ligament! Hands straight! Take a deep breath, chest out, hands behind your back, hey! It really hurts! Then, shrink your chest again, twist your hands from back to front, and practice repeatedly! You will find that the distance between your hands is getting closer and closer, and your shoulders will get more and more painful. Let me talk about the benefits of opening shoulders! After opening the shoulders, it will be very easy to clip the waist and hang it. It is important that the big circle should also have flexible shoulders. So everyone should practice their shoulders. Now, it is the third foundation of physical fitness! Coordination!
The role of coordination: have you found that other people's dance steps are natural and beautiful! And doing it by yourself is like doing gymnastics! Sometimes my hands and feet are out of tune, and I want to go crazy when I jump. That's the problem of coordination, and! Good cooperation has great advantages! That is, the chance of injury will be reduced, and the coordination exercise method: to put it bluntly, coordination is the dominant power of the brain, and there is no fixed practice method. Anyway, you can divide your body into several parts to practice your brain, such as playing table tennis with your left hand, playing basketball with your right hand and walking with your feet! In this way, your brain will dominate your body to do three things! After you get used to this feeling for a long time, you will find that your body can move independently, that is, coordinate. At that time, all kinds of dance steps were easy to learn! Ha ha! I also plagiarized the above, and added some of my own understanding! I hope friends in the circle can gain something! Tribal tiger!