I. Purpose of training

Before the formal training of dance class, a set of warm-up exercises should be arranged scientifically, with the purpose of moving joints, stretching muscles in all parts of the human body, enhancing the pulse rate, mobilizing the excitement of the brain and muscles, and making them enter the training state quickly.

Second, the basic movements

1, body orientation

To carry out basic dance training, we must first have a clear concept of the orientation of the training venue. Generally speaking, students themselves are the basic point, and the direction teachers face is straight ahead. Every time you turn right, 45 degrees is one direction and * * * is divided into eight directions. For the convenience of description, eight directions are represented by numbers 1 to 8, which are called 1 point, 2 points, ... 8 points respectively.

2. Head and neck movements

Music: 2/4 beat medium speed

Prepare shooting positions: Feet are shoulder-width apart, toes are forward, shoulders are relaxed, and arms naturally fall to both sides.

Head pitch: bend your head forward as far as possible, pull your neck, and then return. Then tilt your head back, raise your chin, and then restore it. Take two shots to make an action and make four bars.

Twist around the head: first turn your head to the right, twist it to a moderate position, and then do it to the left after reduction, with two beats and one action, and do four bars.

Head tilt: first tilt your head to your right shoulder, then do the left movement after reduction, twice, and do the four bars.

Head rotation: the head rotates from front to back 180 degrees to the right shoulder, and then rotates symmetrically along the original route until the left shoulder recovers. Four beats 180 degrees.

Twist and do eight bars.

Head winding: take the neck as the axis, make a circle clockwise or counterclockwise, then make a circle symmetrically, alternately twice, and make sixteen bars.

Action prompt:

Keep your body upright when moving your head and neck. When your head moves forward, press your shoulders down to keep balance and keep your back straight. When you move backwards, don't bend your back and stick out your stomach. Don't lean to one side when turning right or left. Keep your shoulders flat. When turning in circles, keep your body upright and your neck relaxed.

3. Shoulder movement

Music: 2/4 beat medium speed

Preparation posture: feet are shoulder width apart, toes are forward, shoulders are relaxed, and arms are naturally vertical to the side.

Double shrug: at the same time, raise your shoulders as close as possible to your ears, and then put down your shoulders to relax. Take two beats and do four bars.

Single shrug: the requirements are the same as those of double shrug, and the left and right shoulders are staggered up and down.

Take two beats and do four bars.

Front winding shoulder: the right shoulder is wound forward from back to top, restored, and then the left shoulder is wound forward from back to top. Four beats at a time, * * * do eight bars.

Back shoulder wrap: Contrary to the action route of front shoulder wrap, it is a circle from the front warp to the back. Action and rhythm requirements are the same as above.

Backpack: Both shoulders should be wrapped around the shoulders twice at the same time, once every four times. After recovery, pick it up and wrap it around your shoulders twice, and make eight bars.

Action prompt:

When you shrug your shoulders, try to keep your shoulders close to your ears and don't tilt your head to your shoulders. When your shoulders fall, push your fingers down as much as possible. Keep your body upright with your head and neck around your shoulders. After each shoulder movement, the shoulder should

Relax and go back to your original position.

4. Upper body exercise

Preparation posture: open your toes forward, shoulder-width apart, bend your knees slightly, hold your hips with your hands and look forward.

Top chest and protruding back: push the chest forward as far as possible, restore it, and then protrude the back. Two beats at a time, alternating, eight beats as a group of actions, * * * to do eight bars.

Lateral movement: the upper body remains vertical, the crotch does not move, the right rib moves to the right side, and then moves to the left side after reduction. Once every two beats and once every eight beats.

Set of actions, * * * do eight bars.

Action prompt:

When you push your chest, your elbows naturally fall back, and don't pout. When sticking out your back, bend your elbows forward naturally, and don't be shy to tuck in your abdomen. Try not to shake your hips when crossing, go out quickly when pushing, jerking and moving, and recover quickly after stopping for a beat.