1, warm-up and stretching:
Warm-up and stretching are essential before starting any dance movements. Especially in the post-leg press movement, make sure that the muscles and joints are fully warmed up. You can do some simple running or jumping actions first to let your body gradually enter the state of motion.
Then, you can stretch your legs, for example, bend your legs forward, grab your ankles with your hands, and then try to pull your heels towards your hips. This can increase the flexibility and flexibility of the legs and prepare for the subsequent leg back pressure action.
2. Correct posture:
The correct posture after leg press needs to pay attention to the following points. First, you need to put one leg behind your back, your heel on the ground, and the other leg straight forward.
Then, put the body weight on the leg that is pressed backwards, while keeping the front leg straight. It should be noted that the knees should be slightly bent to avoid excessive stretching and injury. In addition, the chest and head should be kept straight, and the body should be pressed down to increase the stretching range.
3. Gradually increase the difficulty:
The difficulty of post-leg press can be adjusted according to the individual's ability and needs. Beginners can start with something less difficult, such as putting one leg behind their back and pressing down. With the improvement of ability, you can gradually increase the difficulty, such as putting your other leg behind you, or putting your heel higher and farther. This can gradually improve the flexibility and skills of the legs.
4, keep breathing smoothly:
It is very important to keep breathing smoothly after leg press. Inhale through your nose when pressing down, and then exhale slowly. This will keep you calm and relaxed and provide enough oxygen and energy for your muscles.
In a word, leg press's action essentials after dancing include four aspects: warm-up and stretching, correct posture, increasing difficulty and keeping breathing smooth. Only by mastering these essentials and practicing regularly can we continuously improve our dancing level and reduce the risk of injury.