2. Stretch your ankles. Sit down first, hold your ankle with one hand and draw a circle at the same time. You can also spell letters with your feet with the help of ankle movement. Please make sure that the ankles of both feet stretch evenly.
3. Stretch your wrist. Hold out your palm, extend your arms outward, and then pull your fingers back with your other hand until you reach a comfortable stretch. Then, change hands and do the same thing. Then, bend your palm downward while holding your wrist with your other hand, and then repeat the above actions.
4. Stretch your back. Back stretching is the most important part of the whole stretching exercise. You can do some simple yoga postures to stretch your back, such as camel, bow or cobra pose.
Extended data:
1, leg press: This is the most basic training content in basic skills training, including front, side and hind leg pressing. Leg press should pay attention to the upright leg joints, open and straighten the instep outward, and open the hip outward. It may be a little hard to press at first, but try to press each leg and control it for a while when you feel pain.
2. Kicking: Although leg press is in pain, he can't achieve any significant effect. The most important thing is to kick. When kicking, keep your body upright and your instep straight, and use the power of your instep to drive your kick. Don't worry if you can't play well at first. The point is that your movements should be standard, and you need to kick forward, side kick and back kick.
3. Press the shoulder: When pressing the shoulder, put the arm straight on the handle. The distance between the legs is shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down.
4. Waist: The softness of the waist is the basis of the beauty of dance. First, hold the handle with your left hand, then exhale, and the waist will naturally relax downward. After ten times, change the right handle. Be sure to go back to your waist after practice, that is, squat on the ground and hold your legs with your hands.