Key points of abdominal muscles (from both ends): put your hands on your head shoulder width, straighten your elbows, clamp your legs, and straighten your knees. Use your abdominal muscles to force your hands to touch your knees and bend them.
Dorsal muscles: the knees are straight, the heels are clamped, the knees are tightened, and the hands are shoulder-width apart, which is driven by the strength of the dorsal muscles and pectoralis major muscles. Keep your knees straight and your feet naturally separate. Put your arms and legs back and land gently. Legs together, knees straight. You can't bend your legs.
Children dance basic exercises:
1, head exercises: bow your head forward, look back, tilt your head left and right, and practice around your head. Pay attention to the waist, drooping shoulders and straight toes.
2. Shoulder exercise: Hold your shoulders with both hands, and wrap your shoulders forward, downward, backward and upward. Pay attention to straighten your neck and pick your waist.
3, chest exercises: the upper body bends forward with the chest, the broad chest and shoulders are lifted back, and the head is raised. Pay attention to the back clip of your shoulders and keep your legs straight.
4, waist exercise: pay attention to breathing, the waist must be positive. (Front waist, chest waist, side waist, waist washing).
5, including chest bending legs: while the upper body contains the chest, the legs are sucked up. Be careful not to loosen your chest.
6. Knee pressing exercise: Hold your knees with both hands, suck your legs together, open your knees to the side and press them to the side. Pay attention to press your knees hard and stand up straight.
7. Hook your feet and extend your feet: hook your feet and push your heels forward. Pay attention to straight legs, straight waist and long neck.
8. Practice around the foot: the foot passes through the hook foot, opens the extension foot outward, then extends the foot, opens, extends the foot, and then extends the foot. Pay attention to straight legs, straight waist and long neck.
9. Vibration arm exercise: Raise your arms and vibrate backwards, then put down your arms and droop. Pay attention to chest and abdomen.
10, lower front waist (lean forward): the upper body leans forward, legs are parallel, hands support the ground, and then get up. Keep your legs straight and your waist relaxed.
1 1, knees: while squatting with both legs, put your hands on your knees and get up. Pay attention to keep your legs straight and your waist relaxed.
12, waist softness exercise: the waist should be relaxed and pay attention to the rhythm.
13. Hip exercise: Raise and lower the left and right hips, push the hips forward, and swing the hips from side to side. Be careful not to sit on your hips.
14, knee exercise: kneel down and get up. Pay attention to stand up straight and open your knees.
15, ankle exercise: the toes turn inward into a positive step, then open into eight small steps, and half of the toes stand up and then fall. Pay attention to stand up straight and tighten your legs.
16, wrist exercise: hand winding. Pay attention to your abdomen and keep your arms straight. Lift your wrist.
17. Lie on your back, lift your legs and press your hips: lift your legs to 90 degrees and open them sideways. Keep your legs straight and your hips straight.