1, put your hands in a posture much like riding a horse, and put your fingers down to feel relaxed.

2. Then you press your wrist down, but let the finger part go up. When you press your wrist down, do you see a concave hole in your forearm, that is, a small hole in the shaft (just practice it repeatedly)

3. When practicing, look at the upper part of your hand and see if the muscles explode. If yes, see if the connection between the chest and the arm is beating, and if the muscles in the back are beating. When the wrist is pressed down, the chest muscles are beating slightly, but it should be noted that the chest muscles are not jumping forward, but jumping upward. If you have the above points, you are right.

It is estimated that the beating of back muscles may not come out at the beginning of training, but forced training is still possible. It should be noted that when practicing hands, don't exert force on your shoulders, all the force is on your wrist. Please try to see if you can feel it.

It is natural that the practice of this hand should be coordinated with the practice of the upper foot.

Bouncing exercise of feet

In fact, the thump in the footsteps is actually the thump in the crotch. Many people find it so complicated and difficult to practice. In fact, the practice of crotch is easier than the practice of hands. Just don't feel too complicated. Try to keep it simple. The simpler the better, pay attention to your knees.

1, you stand up first, then your knees lean forward slightly, which is a bit like sitting down.

2, you start from the first point, stand up slowly from this action, remember to straighten your feet slowly, but don't use force.

3. Stand up slowly. When your feet are about to stand up straight, you suddenly straighten your feet hard and fast (that is, your knees are backward). Has this kind of repeated practice become popular? Remember never to use any force or retract your ass. That's an incorrect practice method. Let's try to think simply.

It is natural that this kind of foot exercise should be coordinated with the upper limb exercise.

headshot

In fact, it is really difficult to explain the first part of the exercise by typing! In fact, it is an effect of the force on the head at 45 degrees.

When we meet acquaintances on the road, we often say "hello". Remember, the POP on the head is a bit like "hello". How can I put it? When you are calling someone "hello", is your head a little upward, that is, that "point" is actually POP, but you should work hard and finish it in a short time. ?

Attention is to keep the original relaxed expression first, suddenly ask someone to feed you, and learn the POP in your mind after repeated practice. Do you feel something? But don't push your chin. It's on the back of your head. Can you follow me?

Hit the chest

No need to practice chest. (But the real one-chest electric shock needs practice. When you straighten your waist for the first time, you will feel a little sore. Pay attention to your chest, and then suddenly POP when you relax slowly, but this POP is not waist strength, and the waist is straight just for the sake of being more beautiful when you POP! )

supplement

Finally, I would like to add some views of Popper: BOKY at the domestic level:

1, the POP on the arm mainly uses triceps and radial arm. You can try this action: hold the wall with your five fingers, and then push the wall with your palm (pay attention to the natural bending of the elbow joint, and don't straighten it hard). The muscle group used in this action is roughly the POP position on the arm.

2. The muscles in the chest are vertically upward. Because it should be noted that few explosion points will be completed by stretching the joints. So on the other hand, pectoralis major does not go up, which is bound to participate in the bending of spinal joints. In addition, the POP of chest muscles and the POP of neck muscles are generally completed at the same time. It can be understood this way. When the chest muscles go up, keep the head in the original position or press down slightly, which naturally compresses the muscles in the neck. In addition, how to exercise neck muscles? Everyone tries to pronounce two sounds, one is "Oh". When this mouth is stretched to the maximum, it naturally tightens the sternocleidomastoid muscle.

The other is "ha". This mouth shape can tighten levator scapulae and scapulohyoid muscles to the maximum extent. These three muscles are an important source of neck thumping.

3. Leg pop-up This is the only pop-up action that needs to be completed with joints. Because it is difficult to tighten the muscles of all parts of the thigh when the knee is naturally bent. In addition, it should be added that the POP in the lower plate is not only made of thigh muscles. In some specific movements, the muscles of the hips and lower back will also use POP.

Introduction to hip hop dance

Hip-Hop is the floorboard of all kinds of hip-hops, which originated from the Bronx, the lower black community in new york, USA in 1970s. Literally, hip is hip and hop is jumping. Hip-hop can be said to be a spontaneous spirit and a brave attitude towards life. Hip-hop involves lifestyle and spirit from a simple musical style, which seems simple but complicated. The early Hip-Hop includes four elements: underground graffiti, B-boying, DJ and singing. Today, it covers clothing, speeches, tattoos and extreme sports such as skiing, skateboarding and surfing.

Hip-hop in hip-hop is like a mobile phone, which is pervasive. Hip-Hop has early old school and late new school. The former has a dense beat and tends to perform with a single skill, while the new school can be said to use both hands and feet instead of focusing on a single skill. In the same rhythm, the new school is more changeable and fluent. Hip-Hop style was popular in Taiwan Province province as early as 6 -7 years ago, but it developed. Hip-hop is an impromptu dance, which originated in Brooklyn, new york, USA. Also called "entertainment for the poor". Most of these street dancers are black or Mexican. These black or Mexican children mix and dance in the street all day, which naturally produces various factions and naturally develops different styles in their dances.

Hip-hop is a part of American hip-hop culture, and it is also the product of the development of jazz dance in the 1990s. Street dance, which originated from African Americans, is an American street culture transformed from an emotional movement. It is characterized by freedom, relaxation and strong explosive power. When dancing, the movements of the limbs are also exaggerated than other dances. The most attractive thing is that the fire of the whole body brings a feeling of boiling blood. Hip-hop came to China through Japan and Korea. It is loved by young people because of its relaxed and free personality and rebellious spirit. After filtering out the decadence and exaggeration of the original street dance, street dance was introduced into the gym, which is fitness street dance.

Fitness hip-hop avoids some difficult technical moves in the west, but simplifies them and integrates them into the fitness concept of mass aerobics, highlighting fitness, entertainment and appreciation, which is convenient for the public to accept. Compared with general aerobics, fitness pays more attention to the overall fitness effect. Because its movements are composed of walking, running, jumping and other movements and their changes, as well as the flexion and extension of joints such as head, neck, shoulders, upper limbs and trunk. Each movement has its own specific fitness effect. There are many small joints and muscles in street dance, which are not easy to move in daily fitness. Street dance not only plays a role in fitness, but also has the effect of slimming and reducing fat. This is because street dance is a low-intensity aerobic exercise. In an hour of exercise, the function of consuming whole body fat is quite strong. Most of the movements in street dance are full of movement and beauty. In order to show this feature, we should always cause the explosive force of muscles. When some movements are on the weak beat of junior high school music, in order to make quick movements, it is easier to lose weight and keep fit by coordinating the relaxation and tension of muscles. In addition, fitness hip-hop also emphasizes the coordination of the whole body, especially the coordination of small movements of shoulders, chest, waist, hips and knees. Regular contact can improve the flexibility and coordination of the body.

In the daily training of professional aerobics athletes, this kind of street dance is often used to train athletes' comprehensive qualities such as coordination and expressiveness, and sometimes it is also used for performance. Hip-hop is fashionable in appearance and moderate in exercise intensity, so it is possible for it to enter the gym. The hip-hop dance in the gym pays more attention to its safety, exercise value, health and personality expression in the choice of action, so practitioners consume fat and relieve mental stress. Therefore, some people call it "the only sport that makes people smile and train."