What are the basic movements of dance introduction?

Split is an advanced stage of flexibility training, which is divided into two methods: horizontal split and vertical split. Vertical leg separation: the legs are separated into a 1 shape, and the hands are supported on the ground, so that the upper body is upright, and then the body vibrates downward until the legs are separated into a line, and it is qualified to sit underground.

Step 2 lift your legs

Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. Keeping the correct posture can lengthen the ligament over time and meet the requirements.

Step 3 kick back

Stand with your hands on the small splayed part of the handlebar, knees straight, head up and look straight ahead. During the back kick, keep your upper body still, don't lean on your back, don't loosen your hips, and keep your instep and knees straight. Never lean forward.

4. Lower back

Open your feet shoulder-width, straighten your arms up, open your fingers and put your palms forward. When you bend down, lean back, look up and look for your heels. Your body and hands are aligned with your heels and rolled inward. When squatting, try to keep your arms and knees straight and look at your heels.

5. deceptive

Split your left foot forward, hold it with both hands 1-2 minutes, then keep your legs still and lean back. Basic students can hold the ground with their right hand and their hind legs with their left hand. Don't move the vertical fork before your left foot. Turn right and turn into a crotch cross. Don't fall on your back

Extended data

Prevention of injury

According to the survey, the most vulnerable parts in aerobic dance are tibia, foot, back, knee, ankle and head in turn. The main causes of sports injuries in aerobic dance are excessive exercise and sprained foot. Ligament strain, etc

Causes of aerobic exercise injury:

1, external causes, clothes and shoes problems, warm-up activities, relaxation, insufficient stretching, movements problems, poor coaching methods, etc.

2, internal factors, their own dance skills are not mastered enough, the adjustment is not enough, the legs are too tight, the hips are weak, and they are eager to achieve success.

Methods to prevent injuries caused by aerobic exercise;

1. External reasons, wear clothes and shoes suitable for sports, get ready for activities, fully relax and stretch, and follow the good coach.

2. In view of the internal factors, choose the courses that suit you, don't rush for success, and at the same time pay attention to the improvement of your basic physical fitness.