1. leg press: This is the most basic training content in basic dance training, including pressing the front, side and hind legs. 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.

Second, shoulder pressing: this is a movement to open the ligament of the shoulder. 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, slow rhythm 2/4.

Third, the combination of pushing the instep: the quality of the instep varies from person to person, and most of them depend 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 clap one foot heel up, five toes close to the ground, 3-4 clap toes straight and push them into the wall, so that the whole instep stretches into a crescent shape, 5-8 clap the other foot, the action is the same, and so is the practice of double instep.

Training points:

1. Hold the wall with both hands and stand diagonally to the left with your right foot. At this time, the center of gravity is on the right foot. Keep your knees straight and tighten your hips.

2. Turn the left toe to the inside of the right foot (when sliding, the left foot does not leave the ground, the heel lifts the toe to the ground, and the left knee bends). Please tighten your hips when your left foot moves.

3. After the left foot moves, the body will twist to the right, and the left foot will take a step to the right. Keep your knees straight and focus on your left foot.

4. Drag the right foot behind to the inside of the left foot with the essentials of step b, and tighten the buttocks. This action can exercise the muscles in the front of the thigh, restore tightness, reduce the circumference of the thigh, burn excess fat in the thigh and improve the buttocks.