1. While watching the dance performance, apart from admiring the dancers' amazing dancing skills, are you concerned about or even eager to have the dancers' slender legs? In fact, the elongation of legs is closely related to the straightness of instep, because the straightness of instep plays a role in stretching long legs to a certain extent, showing the visual effect of slender long legs.

2. The instep is divided into three positions: ankle, instep and toe. Only when these three parts are stretched downward, it is the perfect instep, which is indispensable, so please pay attention to whether the three places of the foot are pressed downward in the next study and practice.

Foot step:

1, the most routine way is to find someone to press it for you, either by hand or by foot.

2, instep squatting, one foot/two feet, good use of yoga bricks, adhere to 10-20 minutes, these methods can be, do hook leg exercises after practice.

3, walking on the instep, dancers have practiced, stick to it, and when you can walk freely, the instep will be very good.

4, instep standing and kicking, in addition to practicing instep, you can also practice ankle strength. If it is difficult, you can tie sandbags.

5. There are some improper practices, such as stepping on the instep, squatting, stepping on the instep, hugging legs, stepping on the instep like a duck ... I wonder if the teacher will invent new methods.

Basic introduction:

1, the body is always upright, and the ankle and instep position are kept pushing forward. At first, it was impossible to pedal both feet at the same time. You can practice on one foot and try your feet slowly.

2. Stand upright, directly push the instep forward, and the heel is close to the rear.

3. The red dots in the above picture must be close together.

4. You can practice at home by holding the wall.