The strength of the waist is a moderate control force when the waist moves, because the waist is a hinge connecting the upper and lower parts. The connection mode of the spine embodies the characteristics of keeping the waist upright, controlling and supporting the human body and making all parts of the body move flexibly while squatting firmly. So how do dance beginners practice their waist? Come and have a look with me!

1. Beginners can practice bending after landing.

After lying prone, bend over (the front side of the human body bends to the ground), put your hands on both sides of your waist, slowly lift them up, and then put them down. After a certain number of repetitions, lift your legs (bend your knees) and bend over (as above). Try to find your forehead with your feet (not necessarily at first, practice slowly) and stick to it.

Bend over after lying prone, and then you can stand on your knees and bend over (legs and knees are on the ground, arms are not on your feet, stand up. The toes are at 90 degrees to the head), and your hands can be raised above your head or rested on your hips, and you can slowly retreat (find your arms with your head).

Get up again, repeat a certain number of times, and then bend back and stick to it. (The key point of bending over after standing on both knees: the knees are always perpendicular to the pelvis, that is, the thigh part cannot fall backwards with the waist), or you can wash the waist (draw a circle with the waist, from left to right or from right to left first). You have to feel round.

After practice, go back to your waist (sit on your feet with your arms, find your knees with your chest, bend back and walk in the opposite direction, arch the bridge, and pat your hands gently on your waist). Adjust the waist. So that the waist is not easily pulled.

After kneeling to a certain effect, you can practice squatting (feet are shoulder width apart). The main points are the same as above.

2. Kneeling is generally suitable for children aged 4-6, but children after 7 years old should kneel first, which is very safe. But after the waist has been opened, they still have to stand down, which is conducive to better progress.

Finally, the lower back should be supported by arms, not by hands, because if you support your waist with your hands, it is the strength of your hands, not your waist. In that way, when you do skills in the future, you still can't do it yourself, or you have to support your waist every time you get up. Therefore, let the children hold their ears with their arms and close their hips completely by their own waist strength.

Waist washing action sequence:

From left to right, or right to left.

Make sure to bend forward, side and back first. For example, bend from the front to the side, then to the back, then to the side and then to the front.

Such a set of movements around the waist is a thorough waist washing. The left and right time should be the same.

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