1. Leg lifting: fully stretch thigh muscles and hip joints. For many dancers, leg lifting training will produce certain muscle aches.

2. Dragon and phoenix legs: This is a more difficult skill than high leg lifting. Exercise requires great flexibility and balance, which may exert some pressure on the muscles inside the thigh and hip joint.

3. Forward roll: The flexibility of the waist, back and neck is very high, and long-term practice may cause certain discomfort to the muscles and ligaments in these parts.

4. Back roll: There are also high requirements for the flexibility of the waist, back and neck, and you may feel some pressure and discomfort during practice.

5. Forward kick: This action needs to control balance and posture, which may cause some pain to thigh muscles and hip joints.

6. Back kick: Challenge the dancer's balance and flexibility, which requires high flexibility of hip and calf muscles and may cause some discomfort and pain.

7. Rolling on the ground: This is a challenging skill, which requires dancers to throw themselves to the ground from the standing position and stand up quickly, which requires certain physical endurance and ligaments.

8. Push the legs: You need to exert some strength and flexibility on the legs and waist during practice, which may cause some discomfort to the muscles and joints in these parts.

9. Cheating: It requires the flexibility and strength of thigh muscles and hip joints, which may cause some pain to these parts.

10. Stilts: There are requirements for the strength and balance of calf muscles, and you may feel some pain and muscle discomfort.

What are the benefits of women dancing often?

1, enhance physical fitness: Dancing can promote metabolism in the body, enhance the body's immunity and resistance, which is beneficial to health. Women often dance to enhance their physical fitness.

2. Adjust the physiological function of the body: During dancing, you will adjust your breathing, and breathing will affect the adjustment of other physiological functions of the body, such as blood circulation, heart rate, blood pressure and body temperature, which can make the body healthy and adjust the physiological function of the body.

3, weight loss: dancing is an aerobic exercise, which can promote the burning of fat in the body, and then excrete the burning fat through sweat, which can achieve the effect of weight loss, but it should be noted that it needs to be adhered to every day, and under normal circumstances it needs to jump for about 20 to 40 minutes every day.

Dancers should pay attention to the following points:

1. health: keep healthy, eat a balanced diet, exercise moderately, and avoid excessive fatigue and injury.

2. Skill training: Adhere to good training habits, earnestly study and practice dance skills, and constantly improve your dance level.

3. Dress: Wear appropriate dance clothes and shoes. Pay attention to keep clean and comfortable during dance training to ensure that clothes and shoes will not affect dance movements.

4. Safety: When practicing and performing, pay attention to safety first. Listen to the instructions of the dance teacher or instructor, and avoid using damaged or unsafe equipment, such as floors and mirrors.

5. Rest and recovery: arrange the rest time reasonably, give the body enough recovery time, and avoid muscle fatigue and injury caused by overtraining.