This is the most basic training content in basic dance training, which is the pressing of front, side and hind legs respectively. Leg press's exercises help to open the ligaments of students' leg joints. Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. Individual students have too tight ligaments. Leg press process, don't be demanding, be sure to press down and keep the correct posture. After a long time, you can lengthen the ligament and meet the requirements. Pay special attention to keeping the crotch straight. When students press down their side legs and hind legs, they are most likely to have hips and hips tilted, which needs to be corrected in time. When the side leg is pressed down, hold the handle with the same hand, and the other arm is close to the ear, and stretch as far as possible near the leg to lengthen the side waist. When the hind legs are pressed down, pay attention to flat shoulders, don't shrink your neck, support your head and don't fall down, and stretch backwards. Accompaniment band: Choose music with strong sense of rhythm.

Two pressure shoulders

This is an exercise to open the shoulder ligament. When pressing the shoulder, put your arm straight on the handle. The distance between the legs is slightly equal to the shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down. Accompaniment band: medium speed, slow rhythm 2/4.

Three-push instep combination

The quality of the instep varies from person to person, and most of it depends on congenital factors, but we can't ignore the acquired training. Before training, move from toes to the whole instep; When training, hold the handle with both hands, hold your chest, lift your hips, and stand with your feet together, starting with an instep training. 1-2 clap one foot heel up, five toes close to the ground, 3-4 clap toes straight and push them into the wall, so that the whole instep stretches into a crescent shape, 5-8 clap the other foot, the action is the same, and so is the practice of double instep. When doing this kind of training, young students are not focused, so they often look down at their own and others' actions. When pushing the instep, their feet are easy to open and the instep can't be pushed up, so they need to be reminded and standardized at all times.

Four-bar training combination

There is a great difference between children's dance training and professional dance training. When doing the action combination on the handle, it is impossible to be as intense and difficult as a professional student. Only after several years of amateur training can I reach the professional level and achieve the combination of difficulty and intensity. Children are lively and like interesting movements, which requires teachers to pay attention to the simple and easy-to-learn structure and students' practical ability when arranging such movements on the handle. Interesting and eager to learn will naturally stimulate students' interest in learning. If appropriate encouragement and praise are given in teaching, students will accept it quickly.

Basic combination of handle movements:

1 (two-handed/one-handed) handle, one-foot scrubbing combination

2 (two-handed/one-handed) grip, one-legged squat combination.

3 (two hands/one hand) combination of grip, foot and circle.

4 Five-legged, one-handed small kick combination

5 feet, one-handed handle center of gravity moving combination

6 (two hands/one hand) waist rotation combination is suitable for children's physical quality and acceptance. With the continuous progress of students in all aspects, on this basis, the difficulty is increased and the pattern is changed to meet the requirements of dance training.

Five kicks and five retreats

Stand with your hands on the small splayed part of the handlebar, knees straight, head up and look straight ahead. During the back kick, keep your upper body still, don't lean on your back, don't loosen your hips, and keep your instep and knees straight. Never lean forward. If, after repeated emphasis, the students still can't do it, they can first touch the hind legs, that is, hold the handrail with both hands, lift one leg backwards, correct the posture of the students, and then kick backwards.

Six-step jump

It is a jumping combination of hand-held handles to prepare for jumping in learning. When doing this action, you should pay attention to spreading your feet one after the other at the same time. In the process of opening, straighten your instep and knees. The higher you jump, the better your legs fork. When landing, your feet will be quickly gathered and your feet will be close together.

Seven kicks

This is a training to develop leg strength and openness. Regardless of the front legs or side legs, keep the upper body upright, clamp the middle part, and look ahead. In the process of kicking, we should also pay attention to the tension of instep and knee. Many students try to stretch forward when kicking their legs so that their legs can touch their bodies. In this way, their necks will shrink back, their heads will lean forward and their knees will bend, which is very ugly. Therefore, they will try their best to reach forward before kicking. The most important thing is to keep the right posture. On this premise, after hard practice, the legs will kick higher and the ligaments will stretch longer. When students make slight progress, they should be praised and encouraged in time. Some students often practice by themselves when they go home. When the teacher can obviously feel her change and improvement in class, she should praise her appropriately, otherwise it will dampen the students' enthusiasm for learning. Besides paying attention to their bodies and legs, their arms can't be ignored. When kicking,

Baxiayao

Younger students have good waist flexibility, but their hands and feet have no strength and can't support their bodies. They often put their heads on the ground to lower their waists. Teachers should give students appropriate help, protect them, correct their posture of bending down, and tell them where to exert their strength and how to bend down. Open your feet shoulder-width, straighten your arms up, open your fingers and put your palms forward. When you bend down, lean up and back, and look up for your heels. The body and hands should be aligned with the heel and rolled inward. After coming down, keep your arms and knees as straight as possible and keep your eyes on your heels. For older students with a certain foundation, let them do waist twisting training to increase the training intensity. Then pay attention to the back training: squat with your feet together, put your hands around your knees and bury your head. Teachers should massage along students' spines to protect their spines from injury.

Jiutui

Conducive to stretching the ligaments of students' legs. Pay attention to the instep when training. We can train in this order: 1, split your left foot in front, hold your left foot with both hands 1-2 minutes, then keep your legs still and lean back. Basic students can support the ground with their right hand and support their hind legs with their left hand. 2, the left foot front vertical fork does not move, and the body turns right at the same time. Into a cross. Don't put your feet on the ground. Stand up your upper body and instep, then put your upper body on the ground and stretch your arms forward. Lie flat on your hips 1-2 minutes. Turn right, with your right foot in front, and turn into a vertical fork. Repeat the action.

Ten-hop combination

Train students' jumping ability. It can be developed from a simple one-two-five-bit hop to a comprehensive compound hop that crosses each other. During the jump, your knees are upright and your feet are pushed away with your back. When landing, you should land on your toes first, and don't shake your upper body back and forth. When landing, your upper body should be tightened downwards and your hips should be clamped.

Section 11 Dance Teaching

According to the teaching objectives set at the beginning of the semester, what dance repertoires and small dance combinations need to be completed and arranged reasonably and orderly. Be conscious, step by step, and complete the plan on time and with good quality. When teaching dance movements, because students' own abilities are limited, their ability to accept and understand is not very strong. Teachers should be patient, explain the essentials of movements in detail, and tell them where to put their hands and feet and which direction to look at. After the demonstration, students should be helped to pose. Ensure 2-3 new postures in each class, and review the movements in the last class. 1 hand joint training-local combination training such as finger rotation, training to cultivate the coordination ability of limbs, etc. The teacher should arrange two back muscles according to the students' class situation. Before class, students should lie on the ground, straighten their arms forward, raise their hands and feet at the same time, and do back muscle training with the waist and abdomen as the support point. There are 60 people in each group. I hope that through scientific and step-by-step practice, I can have a good start.

The ligament elasticity of adults is not as good as that of children, because children's ligaments are still elastic and plastic in the process of growth and development; Adults' ligaments are often more "firm", so if you want to improve the softness, you must do it after fully warming up (such as brisk walking and jogging).

The first is warm-up exercise, the more the better! At first, it was ankle, wrist, neck, waist and knee movements.

1, brisk jogging-its limitation is that it only exercises the back, ankles, knees and hip joints, and the upper body (including head, neck, shoulders, arms, chest and waist) is very small and almost absent.

2, simple gymnastics-I admire this sport: because the whole body joints are soft and the intensity is not great; But it is not often used, because it lacks a smoother rhythm, so it looks less attractive.

3, dance combination-no more than 20 minutes, it must be a relatively simple group dance action, with classical folk dancing as a good thing! Personally, I think the action of national classical dance is a kind of whole-body exercise, which can not only warm up, but also practice basic skills, making it easier for practitioners to immerse themselves in narcissism.

Note that if the muscles and ligaments are inactive, the softness is easily injured and difficult to recover. Second, increase the range of flexibility exercises. Mainly leg press, press the waist. The beginning of flexibility training must be guided by the teacher, because strength, angle and even the strength of leg and waist muscles are very important. If it is not suitable, it may be muscle thickening and ligament strain.

Leg press-Straighten your knees first, tighten your instep before leg press, no matter whether your legs are in front, side or back (the back is the most easily overlooked place! );

Forelegs: Keep your back upright, press your front legs with your abdomen as close as possible to your legs, while your shoulders are still a little away from your legs.

Side leg: The bent side waist should be like crossing a hill, standing on the tail vertebra of the lumbar vertebra, and bending sideways at the upper lumbar vertebra and the lower thoracic vertebra. Hands up to the third position, don't fall forward, don't bend your shoulders and run behind your side legs! ! Be sure to find your legs with your back! ! Look at the ceiling. Even after the first time or even a few years, the three people can't hold their side legs with their hands, so don't put your shoulders on your legs or behind your legs for quick success. Don't shrink your hips (it's easy to sit on your hips, which will develop into a big ass), and don't stretch too far, otherwise the control will be unstable. Unless, of course, it is horizontal stretching to stretch the ligament. Personally, I feel that the effect of pressing the side leg on the waist seems to be greater than pressing the crotch. But when the main leg bends and the strength leg (leg press) straightens leg press, hip training plays a very good role! After straightening your legs, you can bend your legs and press your hips.

Hind legs: The back legs must be straight and open! ! In other words, don't keep your instep straight down! Two shoulder joints and two hip joints should be on the same plane! ! Straighten and stretch the waist, press back, and put the arm in the third position first. Then you can bend your main leg and squat down. At this time, you obviously feel the tension of the medial thigh tendon, but it is tolerable. That's right! Take some time! Lower fork-it's no different from the principle of leg pressing on the pole. But the effect of improving the flexibility of the pressure fork is far better than that of the handle leg press! ! Longitudinal split: pay attention to the straight hind legs, open them! Straighten your front legs and tighten your instep! Stick the abdomen on the front leg and bend back. If someone helps you step on your hip joint, then your hind leg kung fu will increase rapidly and greatly! ! Move your arms again, and you will be able to solve the problem of standing and moving your hind legs in a few months! Horizontal split: don't worry yet! Press the frog first! Shake and press the big buttock and the small buttock for a while, then shake and press for a while, and then start to straighten your legs, leg press. It's about the same as the front legs, with your stomach on the ground! Ligament is really unbearable at this time, so use it for one minute to the maximum. Then press it trembling, * * * for five minutes-the most difficult to cross, because the ligament is thick and tough! Work hard! Kick-three points and seven points! Straighten the strength leg of the main leg (this is really difficult to do, but it is very important), straighten the instep and kick it with the instep (it doesn't matter if the kick is not high, the style must be right! )。 Kick quickly, control at the highest point, and then fall back relatively slowly. Kick 15 leg, then slightly relax the requirements, kick the leg as high as possible, and kick 10- 15 leg.

Lower waist-chest waist seems easier than big waist. I just have a good chest and waist, but a big waist is much worse. The chest is pulled out at the waist (remember to remember! ! ) In order to lower the lower back, put your hands in the third position, bend your head backwards to the limit, and breathe shallow in your chest for half a minute to one minute. Attention! ! Safety first! You'd better do it on a cushion, with someone holding it! ! Because we are not professional students, we can't solve the problem in a few months, so we must start practicing at an acceptable level! When I practice, I vibrate and press according to the degree of pain I can bear, then press hard continuously, then vibrate and press again, and finally kick or swing my waist more. -It's okay to kick your legs high, but don't swing your waist too much! Finally, fully relax stretching! What intermediate exercises, small jumps, action combinations, stretching exercises, 20 minutes. Softness is definitely a sweat point, a pain point and an effort point. There is no shortcut, and dancing is the same, only one step at a time. When you endure the pain of "scratching your heart and liver" every day, the joy of progress will come to you. However, the progress of practicing kung fu is like a snail, and the speed of returning kung fu can definitely be comparable to that of rabbits! !

-You're insisting!