1, for sports dancers, the strength of the middle part of the body is very important, and rectus abdominis is the most needed training in this respect. You think the mermaid line and vest line are here. The common training methods of rectus abdominis are: plate support, wave ball pilates, Russian rotation and so on.

2, wave speed ball Pilates: after the center of gravity is balanced, the racket posture that can't touch the ground, 100 times as a group, do 2-3 groups, and the training amount can be adjusted according to personal ability.

3. Russian twist: the two ends of the body leave the ground, and the hands are close together or the hands hold heavy objects to prevent the legs from falling to the ground, 40 times in each group, 2-3 groups.

Aerobic training methods of dance physical fitness;

Dancers can practice the speed of their legs when practicing dancing. Common training methods are: variable speed running, accelerated running, fast squat and so on. Such as rope lunge and traction running are all good choices. In addition, it can also train the sensitivity of feet, and rope ladder is a very convenient training tool.

No dancer wants to be out of breath before five dances, not to mention we have decathlon players. To improve endurance, you need to learn to adjust your breathing during exercise, and aerobic training is a good choice. Swimming, running, climbing, including dancing. It's all aerobic training In addition, it is also a very good method to train aerobic combination movements by using wave velocity ball.