Leg press on each leg (front and back) for 5 minutes.
Kick each leg (front, side and back) 50 ~ 200 times (can be performed in groups).
Each leg takes 10 minutes, and each leg kicks 50 times.
2. Waist training:
After the waist activity starts, swing the waist 30 times first, and then lower the waist 15 times (it takes a while every 5 times).
If the softness is poor, it is suggested that each leg should spend more than 15 minutes every day and kick more than 200 times per leg.
3. Note:
Remember to do warm-up activities before training. The waist and knees are very fragile and should be protected, especially in winter. Girls are passive and easy to catch a cold. After training, don't go out without sweating, otherwise they will get rheumatism and arthropathy in the future.
Extended data:
Matters needing attention when practicing dance:
In order to prevent injuries, according to the survey, the most vulnerable parts in aerobic dance are tibia, feet, back, knees and ankles.
The main causes of sports injuries in aerobic dance are excessive exercise and sprained foot. Ligament strain, etc
Causes of aerobic exercise injury:
1. External factors, clothing and shoes problems, warm-up activities, relaxation, insufficient stretching, movement problems, improper coaching methods, etc.
2. Internal factors: insufficient dancing skills, insufficient adjustment, too tight legs, weak hips, and eagerness to achieve success.
Methods to prevent injuries caused by aerobic exercise;
1. External reasons, wear clothes and shoes suitable for sports, get ready for activities, fully relax and stretch, and follow the good coach.
2. In view of the internal factors, choose the courses that suit you, don't rush for success, and at the same time pay attention to the improvement of your basic physical fitness.
References:
Baidu encyclopedia-dance