This is the most basic training content in basic dance training, which is the pressing of front, side and hind legs respectively. Leg press's exercises help to open the ligaments of students' leg joints. Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. Individual students have too tight ligaments. Leg press process, don't be demanding, be sure to press down and keep the correct posture. After a long time, you can lengthen the ligament and meet the requirements. Pay special attention to keeping the crotch straight. When students press down their side legs and hind legs, they are most likely to have hips and hips tilted, which needs to be corrected in time. When the side leg is pressed down, hold the handle with the same hand, and the other arm is close to the ear, and stretch as far as possible near the leg to lengthen the side waist. When the hind legs are pressed down, pay attention to flat shoulders, don't shrink your neck, support your head and don't fall down, and stretch backwards.

Accompaniment band: Choose music with strong sense of rhythm.

Two pressure shoulders

This is an exercise to open the shoulder ligament. When pressing the shoulder, put your arm straight on the handle. The distance between the legs is slightly equal to the shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down.

Accompaniment band: medium speed, 2/4 slow rhythm.

Three-push instep combination

The quality of the instep varies from person to person, and most of it depends on congenital factors, but we can't ignore the acquired training. Before training, move from toes to the whole instep; When training, hold the handle with both hands, hold your chest, lift your hips, and stand with your feet together, starting with an instep training.

1-2 Lift with one heel, and hold the ground tightly with five toes.

3-4 pat the toes straight and push them into the wall to stretch the whole instep into a crescent shape.

The other foot is 5-8 beats, and the action is the same.

The same is true for exercises on the back of your feet. When doing this kind of training, young students are not focused, so they often look down at their own and others' actions. When pushing the instep, their feet are easy to open and the instep can't be pushed up, so they need to be reminded and standardized at all times.

Four-bar training combination

There is a great difference between children's dance training and professional dance training. When doing the action combination on the handle, it is impossible to be as intense and difficult as a professional student. Only after several years of amateur training can I reach the professional level and achieve the combination of difficulty and intensity. Children are lively and like interesting movements, which requires teachers to pay attention to the simple and easy-to-learn structure and students' practical ability when arranging such movements on the handle. Interesting and eager to learn will naturally stimulate students' interest in learning. If appropriate encouragement and praise are given in teaching, students will accept it quickly.

Basic combination of handle movements:

1 (two-handed/one-handed) handle, one-foot scrubbing combination

2 (two-handed/one-handed) grip, one-legged squat combination.

3 (two hands/one hand) combination of grip, foot and circle.

4 Five-legged, one-handed small kick combination

5 feet, one-handed handle center of gravity moving combination

6 (two hands/one hand) waist rotation combination

These combinations are suitable for children's physical quality and acceptance. With the continuous progress of students in all aspects, the difficulty is increased and the pattern is changed to meet the requirements of dance training.

Five kicks and five retreats

Stand with your hands on the small splayed part of the handlebar, knees straight, head up and look straight ahead. During the back kick, keep your upper body still, don't lean on your back, don't loosen your hips, and keep your instep and knees straight. Never lean forward. If, after repeated emphasis, the students still can't do it, they can first touch the hind legs, that is, hold the handrail with both hands, lift one leg backwards, correct the posture of the students, and then kick backwards.

Six-step jump

It is a jumping combination of hand-held 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 fork. When landing, your feet will be quickly gathered and your feet will be close together.

Seven kicks

This is a training to develop leg strength and openness. Regardless of the front legs or side legs, keep the upper body upright, clamp the middle part, and look ahead. In the process of kicking, we should also pay attention to the tension of instep and knee. Many students try to stretch forward when kicking their legs so that their legs can touch their bodies. In this way, their necks will shrink back, their heads will lean forward and their knees will bend, which is very ugly. Therefore, they will try their best to reach forward before kicking. The most important thing is to keep the right posture. On this premise, after hard practice, the legs will kick higher and the ligaments will stretch longer. When students make slight progress, they should be praised and encouraged in time. Some students often practice by themselves when they go home. When the teacher can obviously feel her change and improvement in class, she should praise her appropriately, otherwise it will dampen the students' enthusiasm for learning. Besides paying attention to their bodies and legs, their arms can't be ignored. When kicking,

Baxiayao

Younger students have good waist flexibility, but their hands and feet have no strength and can't support their bodies. Teachers should give students appropriate help, protect them, correct the posture of their lower back, and tell them where to exert their strength and how to get down.

Open your feet shoulder-width, straighten your arms up, open your fingers and put your palms forward. When you bend down, lean up and back, look up for your heel, aim your body and hands at your heel and roll in. When you come down, try to keep your arms and knees straight and look at your heels.

For older students with a certain foundation, let them do waist twisting training to increase the training intensity. After that, pay attention to the lower back training: squat with your feet together, tuck your knees in your hands and bury your head. The teacher massaged the students' spine to protect their spine from injury.

Jiutui

Conducive to stretching students' leg ligaments. When training, pay attention to the instep can't relax. We can train in this order:

1 Split your left foot in front, hold your left foot with both hands 1-2 minutes, then keep your legs still and lean back. Basic students can support the ground with their right hand and support their hind legs with their left hand.

The vertical fork in front of the left foot will not move. When you turn right, your body will become hip and cross. Don't lie on your back. Stand up on your upper body and instep, then lie prone on the ground and stretch your arms forward. Lie prone 1-2 minutes.

Don't move the cross, then turn right and become a vertical fork with the right foot in front. Repeat the action 1.

Ten-hop combination

Train students' jumping ability. It can be developed from a simple one-two-five-bit hop to a comprehensive compound hop that crosses each other. During the jump, your knees are upright and your feet are pushed away with your back. When landing, you should land on your toes first, and don't shake your upper body back and forth. When landing, the upper body should be crouched and the hips should be clamped.

Section 11 Dance Teaching

According to the teaching objectives set at the beginning of the semester, what dance repertoires and small dance combinations need to be completed and arranged reasonably and orderly. We should know well, step by step, and finish the plan on time and with good quality. When teaching dance movements, teachers should be patient, explain the essentials in detail, and tell them where each hand and foot should swing and which direction to look at. After the demonstration, we should help the students prepare for the action.

1 local combination training

For example, hand joint training-finger rotation, training to cultivate the coordination ability of limbs and so on. It is arranged by teachers according to the students' class situation.

dorsal muscles

Before the end of the course, let the students lie on the ground, straighten their arms forward, raise their hands and feet at the same time, and do back muscle training with the waist and abdomen as the support point. Each group has 10-20, usually one or two groups.

Morning exercise: 6: 00 to 8: 00.

Afternoon exercise: 4 to 6 o'clock.

Practice in the evening: one hour after dinner

Learning to dance must give up many privileges: eat less snacks, it is best not to go shopping for a long time, and don't take part in strenuous exercise.

Because morning exercise is good for your health!

If you can keep exercising,

That must be a good thing! Dedicated to practicing for one or two hours, watching TV, chatting, sleeping, etc. And keep the stovepipe posture for three to eight hours, so the progress is faster and more ideal. It is difficult for ordinary people to practice so much time.

The one upstairs only talks about nutrition, which is very expensive! Some food is also essential, bodybuilders are not vegetarians! Lean beef, chicken breast, tuna, eggs (clear), oats, buckwheat noodles, broccoli, asparagus, etc.