Dance warm-up exercise

1, head activity

Hands akimbo, legs together, lift in the air, head bowed forward to restore lx2 beat, head raised backward to restore lx2 beat, head tilted to the left to restore 1x2 beat, head tilted to the right to restore lx2 beat, head turned to the left lx2 beat, head turned to the right ix2 beat, repeat twice, head turned to the left lX8, head turned to the right 1x8 beat, * *

Every movement should be kept for a few seconds, and then when the head turns in this direction, it is the ear side that looks for the shoulder, not the face to the side. Keep your shoulders drooping and still. Look straight to the left and look straight to the right. In the limit position, the shoulders rotate around the chest, shoulders and shoulders, and rotate in the same direction and synchronously.

2. Wrist activity

Hands can be raised horizontally in front or on the side, and both wrists are patted inward and then outward. Cross your fingers to your chest, move around your wrist 1x8, and push your hands to move lx8. Lift the arm and back muscle arm from the side to the top of your head, and hold the elbow to the extreme with the other hand for a few seconds. Change the tendons and muscles of the lower body of the other arm and bend over. Naturally sink your arm, press it down to your toes, and hold your left ankle with your hands.

Hold the squat leg press down with your right ankle, straighten one leg, turn your upper body on the other leg with your center of gravity so that one leg is straight behind you, and try to keep your toes tight when you bend your legs back. Warm-up exercises need to open the joints, tendons and muscles of your body, so the range needs to reach the extreme, and you need to keep shaking, even shaking to a greater extent, so that you can exercise flexibility while warming up.

3. Ankle joint activity

Tap your toes and ankles inward around the lX8 ring. Then, circle 1x8 and hit outward, alternating your feet, or do lx8 and hit the ground with all your feet and pull your heels.

4. Knee joint activity

When your legs are together, you can shoot the ring 1x8 to the left, and then shoot the ring lx8 to the right. You can also spread your legs apart, beat the ring lx8 inward and outward, or bend and stretch.

Upper body exercise

1, shoulder lifting

Legs together, arms drooping, lift the right shoulder to recover 1~2 beat, then lift the left shoulder to recover lx2 beat, and repeat lx8 beat.

Step 2: shoulders

Legs together, arms drooping, shoulders raised at the same time to recover 1x2 beat, repeat lx8 beat.

3, shoulder circle

Raise your arms horizontally, palms up, and bend your hands to your shoulders. At the same time, both arms beat forward around the ring lx8, and then beat backward around the ring lX8 to exchange 4x8 beats.

4. Vibrating arm

One arm is lifted to vibrate backwards, and the other arm swings backwards. The two arms can be exchanged, or both arms can be lifted and vibrated backwards at the same time, and the beat can be mastered by yourself.

5. Chest enlargement

Bend your arms to flat chest, expand your chest backwards, and take 1x2 beat. Open your arms at both sides in the front direction, stroke your chest backwards, take 1x2 beat, and repeat 4x8 beat. Chest: the front top, left front, left side, left back side, contents, right back side, right side, right front side and front side should move in several directions.

Then the chest turns and repeats the premise of hip, the left top, the waist collapses to the right top, and then turns and turns again. The knees and ankles stand apart, and the center of gravity is mostly on the left leg. Bend your knees, bend them inward and extend them outward, and then shift your center of gravity to your right leg. The leg is buckled inside and stretched out, with the left toe as the axis, the left heel is supported inside, and the right foot is changed after the external support.

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