/163cn _ consume/sports/page/dance/show/1.rm. It takes strength to practice a break ... without strength ... basically, every movement can't be done well ... but the strength required for jumping and resting is mainly arm strength and waist strength ... You will know when you practice ... if your hands are weak ... ... handstand is not good [soft] ... let alone supporting jumping ... So ... strength is very important ... I recommend the method of practicing hand strength: practice handstand from the beginning ... Ordinary people ... as long as their bones have a certain endurance, they can stand upside down ... From a scientific point of view, as long as they are not weak bones of children and fragile bones of the elderly, they can stand up. ] After doing handstands, the biceps and triceps of your hands will be stronger [handstands can last for a while] and then try to do push-ups on handstands ... put something under your head to ensure safety ... If your hands can't stand push-ups ... you can do handstands ... and then become handstands supported by your hands and your head ... and then lift them up to become handstands supported by your hands. Repeat this. 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. If you fall for a long time, you won't feel dizzy [because of practice]. Then you can try handstand jumping. [Shake your body with the instantaneous explosive force when bending your hand] Practice repeatedly. Your hands will be strong. Exercise suggestion: Don't practice for too long. Do not stand upside down for more than 2 hours a day. Then your waist strength is also important. Do you think it is a miracle when you see that Korean bboy can change hands more than 10 laps? Because I can't turn more than 10 times at a time even if I use my foot, which is the role of waist strength. It's not just hand rotation. There are many movements that need waist strength to start. Therefore, waist strength exercises are also very important. Initial posture of straight leg pull: 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-range action: Hold the barbell tightly with both hands, and pull up the straight arm of the barbell at the waist and back until the upper body is completely straight, then slowly return along the original road, and repeat the action: this action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially highlighting the key points of exercising the muscles of the back, biceps femoris and gluteus maximus: do not bend your legs when straightening your legs, keep your waist straight, and do not bow. Because the weight of hard pulling is usually heavy, it is forbidden to jerk at first to prevent injury to the waist. The initial posture of goat standing is: prone on the goat standing frame or jumping box, the upper body naturally droops, the feet are fixed on the frame or pressed by others, and the head is supported by both hands. Action process: contract the muscles of the waist and back, make the upper body arch up and down until the apex stops for a moment, then slowly return along the original road, and repeat the action: mainly exercise the muscles of the long back and short back, and also have a good stimulating effect on the muscles of the gluteus maximus and the back of the thigh. Action points: the action speed should be even, and the muscles of the waist and back should be tightened as much as possible when arching. When you have strength, you can put your hands behind your waist. When you have no strength, you don't need other strength. It can be roughly divided into three types ... leg press is cheating * ... pressing the waist is the lower waist ... pressing the shoulder is opening the shoulder ... splitting * method: the feet are separated as much as possible ... and then slowly press ... when people say [1 leg]. Sometimes ... your ligaments are fine ... but if you still want to practice to an inhuman level ... then you can find two things to pad your feet and press them. You can pull the leg ligament at a negative angle. That's also very handsome ... [The process is very difficult ... I hope you can take care of your situation, practice scientifically ... bend down ... until your hands touch the ground ... and then continue to let your hands and feet. If you do this, you will fall ... so ... just find a handsome wall ... the distance from the wall is inversely proportional to the softness of your waist ... and then bend back ... After touching the wall, you will always bend down ... so you are not afraid of falling ... Just practice more and then ... you will have open shoulders. I think this is the most painful. Let's talk about the limit of this shoulder opening first. That is, put your hands together. Keep your arms straight ... it's the same to watch the Indian elm in the room in the [foreign literature and art] program. 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. Keep your hands straight. Take a deep breath. Put your hands behind your back and shrink your chest. Twist your hands from behind and practice again. You will find that the distance between your hands is getting closer and closer, and your shoulders will get closer and closer. After opening the shoulders, it will be very easy to buckle and hang the waist. It is important that the big hoop should also have flexible shoulders. Therefore, everyone should practice their shoulders well. Now, the third part of the physical quality foundation is coordination. The role of coordination: have you found that other people's dance steps are natural and beautiful? Doing it by yourself is like doing gymnastics ... sometimes even your hands and feet are out of tune ... you want to go crazy after dancing. That is coordination. Brain advantage. The practice method is not fixed. Anyway, you can divide your body into several parts and practice it to your brain. For example, 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.