1, Squat: Face forward, stand with your feet apart, your arms open and your shoulders flat. The arm points to the side of the body, the tip of the hand is driven, and the head and upper body follow. The arm is straight, shoulder width, extends horizontally forward through the side, and then moves in a flat circle.
2. Kneel down: Kneel down, the calf is at a 90-degree angle with the body, the hands naturally droop, slowly lower the back, and hold the ankle with both hands for a certain time when lowering the waist. Pay attention to raising your knees to the pelvis.
3. Rubbing the waist: circle with the waist, three hands, in the order of front, side and back, or from left to right, or from right to left.
4. Squat frog: Squat on the ground, put your feet together, stretch your arms and shoulders forward, then slowly bend back to your limit, keep this position for a few seconds, and then slowly return to the original position.
5. Wall push-ups: Stand a little far away from the wall, put your hands on the wall, then slowly bend your arms and press down until your chest sticks to the wall. This action can strengthen the strength of your arms and shoulders and help you control your body better.
6, handstand: do handstand on the yoga mat, both hands and feet touch the ground at the same time, and then bend the waist backwards until you feel the waist muscles tighten, keep this posture for a few seconds, and then slowly return to the original position.
7. Waist stretching: Before practicing the lower back and hind legs, you can do some waist stretching actions, such as forward bending and lateral bending, which can increase the flexibility and flexibility of the waist muscles and help to better complete the lower back and hind legs.
8. Warm-up exercise: Before starting to practice the lower back and hind legs, you need to do enough warm-up exercise, including moving the head, wrists, ankles, waist and other parts to avoid being injured by sudden high-intensity exercise.
9. Keep balance: In the process of practicing the lower back and hind legs, you need to keep your body balanced, especially when your body bends backwards, keep your body stable and don't lose your balance and fall.
The origin of dance:
The origin of dance can be traced back to various ceremonies and celebrations in ancient human society. These ceremonies and celebrations are usually for offering sacrifices, celebrating harvest, praying for the blessing of the gods and commemorating ancestors. In these ceremonies and celebrations, people will express their feelings and beliefs through dancing, and show their body movements and sense of rhythm.
2. The initial dance may start with simple body movements and gestures. With the passage of time, people began to arrange and design more complex dance movements and dance forms. These dance movements and forms gradually evolved, forming various dance types and styles.
In ancient society, dance was also used for education, inheritance and social communication. In education, children will learn basic dance movements and manners to cultivate their physical coordination and elegance. In terms of inheritance, dance has become a cultural tradition, passed down from generation to generation. In society, dance has become a social activity. People exchange feelings, express love and enhance friendship through dance.
4. With the passage of time, dance has gradually developed into an independent art form with its own unique performance skills and forms. Through continuous exploration and innovation, dance artists have promoted dance to a higher artistic level and become one of the art forms that people are familiar with and love.