1. Sitting stretch ligament: the front chest is close to the knee, and the knee should not be bent. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.

2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.

3. Standing posture: open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend your body down, and touch your toes with your hands. I feel a stretch inside and behind my legs.

4, footstool leg press: two feet open, one leg and knees are all squatting, the other leg and knees are straight, and the body vibrates and puts pressure on the straight leg side. Alternate left and right legs during practice.

5, sitting posture: there are two kinds of Rafah. Cross-legged forward, knees bent, feet opposite; Hold your feet with both hands; Upper body forward.

Extended data

Basic dance skills

1, leg press: This is the most basic training content in basic skills training, including front, side and hind leg pressing. Leg press should pay attention to the upright leg joints, open and straighten the instep outward, and open the hip outward. It may be a little hard to press at first, but try to press each leg and control it for a while when you feel pain.

2. Kicking: Although leg press is in pain, he can't achieve any significant effect. The most important thing is to kick. When kicking, keep your body upright and your instep straight, and use the power of your instep to drive your kick. Don't worry if you can't play well at first. The point is that your movements should be standard, and you need to kick forward, side kick and back kick.

3. Press the shoulder: When pressing the shoulder, put the arm straight on the handle. The distance between the legs is shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down.

4. Waist: The softness of the waist is the basis of the beauty of dance. First, hold the handle with your left hand, then exhale, and the waist will naturally relax downward. After ten times, change the right handle. Be sure to go back to your waist after practice, that is, squat on the ground and hold your legs with your hands.