1, leg press

This is the most basic training content in basic dance training, which is forward pressure, side pressure and hind leg pressure respectively. Leg press exercises help to open the ligaments of students' leg joints. When leg press, pay attention to the upright leg joints, open and straighten the instep, and keep the upper body upright. Press down until there is no gap between the upper body and the legs.

Step 2 press your shoulders

This is an exercise to open the shoulder ligament. Press your shoulders and put your arms straight on the bar. The distance between the legs is slightly equal to the width of the shoulders. The head and spine should be relaxed, and the shoulder ligaments can be lengthened.

3, push the instep combination

The quality of instep varies from person to person, mainly depending on congenital factors, but we can't ignore the acquired training. Before training, move from toes to the whole instep. When training, hold the pole with both hands, hold your chest and abdomen, lift your hips, stand with your feet together, and start training from one instep first.

Step 4 kick your hind legs

Stand with crutches in both hands, knees straight, head up and look straight ahead. When kicking back, keep your upper body still, don't lean sideways, tighten your hips, and straighten your instep and knees. Don't lean forward. If you repeatedly emphasize that students still can't reach it, you can first touch and control the hind legs with one hand, that is, hold the pole with both hands, lift one leg backwards, correct the posture of the students, and then come and kick.

Step 5 jump with your legs apart

It is a jumping combination of walking 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 are. When you land, your feet will come together quickly.