What basic skills do you need to learn to master dance? What are the methods to practice basic skills?
Second, press the shoulder. This is an exercise to open the shoulder ligament. When pressing the shoulder, put your arm straight on the handle. The distance between the legs is slightly equal to the shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down.
The quality of the combination of instep-pushing and instep-pushing varies from person to person, mostly depending on congenital factors, but we can't ignore the acquired training. Before training, move from toes to the whole instep; When training, hold the handle with both hands, hold your chest, lift your hips, and stand with your feet together, starting with an instep training. 1-2 clap one foot heel up, five toes close to the ground, 3-4 clap toes straight and push them into the wall, so that the whole instep stretches into a crescent shape, 5-8 clap the other foot, the action is the same, and so is the practice of double instep. When doing this kind of training, young students are not focused, so they often look down at their own and others' actions. When pushing the instep, their feet are easy to open and the instep can't be pushed up, so they need to be reminded and standardized at all times.
Beg. Kick, step back, stand with your hands on your hands, straighten your knees, 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. If, after repeated emphasis, the students still can't do it, they can first touch the hind legs, that is, hold the handrail with both hands, lift one leg backwards, correct the posture of the students, and then kick backwards. Six-point jump is a jump combination that holds the handle to prepare for the middle jump. When doing this jump, you should pay attention to spreading your feet in front and back at the same time. In the process of opening, straighten your instep and knees. The higher you jump, the better your legs will be. When landing, your feet will be quickly closed and your feet will land together. Kicking seven times is to exercise your leg strength and openness. Keep your upper body regardless of your front or side legs. Keep your eyes on the front In the process of kicking, we should also pay attention to the straightness of the instep and knees. Many students try to move forward when kicking their legs so that their legs can touch their bodies. In doing so, their necks will shrink back, their heads will lean forward and their knees will bend, which is very ugly. So warn them before kicking, it doesn't matter if you kick high, the most important thing is to keep the correct posture. On this premise, after hard training. Ligaments are getting longer and longer. When students make slight progress, they should be praised and encouraged in time. Some students often practice by themselves when they go home. When the teacher can obviously feel her change and improvement in class, she should praise her appropriately, otherwise it will dampen the students' enthusiasm for learning. In addition to paying attention to the body and legs, your arms can't be ignored. In the process of kicking, make sure that your arms are flat and you can't relax.
Cheating with nine legs helps to stretch students' leg ligaments. Pay attention to the instep when training. We can train in this order: 1, with your left foot in front, hold your left foot with both hands 1-2 minutes, then keep your legs still and lean back. Basic students can support the ground with their right hand and support their hind legs with their left hand. 2, the left foot is in front, and the body turns right. Into a cross. Don't put your feet on the ground. Stand up your upper body and instep, then put your upper body on the ground and stretch your arms forward. Lie flat on your hips 1-2 minutes. Turn right, with your right foot in front, and turn into a vertical fork. Repeat the action.
The combination of ten small jumps can train students' jumping ability. It can be developed from a simple one-two-five-bit hop to a comprehensive compound hop that crosses each other. When jumping, your knees stand upright and your feet push back to back. When landing, you should land on your toes first, and don't shake your upper body back and forth. When landing, the upper body should be crouched and the hips should be clamped. According to the teaching objectives set at the beginning of the semester, what dance repertoires and small dance combinations need to be completed and arranged reasonably and orderly. Be conscious, step by step, and complete the plan on time and with good quality. When teaching dance movements, teachers should patiently and carefully explain the essentials of movements and tell them where to put each hand and foot. Which direction to look. After the demonstration, students should be helped to prepare for the action. Ensure 2-3 new movements in each class, and review the movements in the last class. 1 hand and joint training-local combination training such as finger rotation, training to cultivate the coordination ability of limbs, etc. Teachers should arrange their back muscles according to the students' class situation. Before class, students should lie on the ground, keep their arms straight forward, raise their hands and feet at the same time, and take the waist and abdomen as the support point. I hope that through scientific and step-by-step practice, I can have a good start. The ligament elasticity of adults is not as good as that of children, because children's ligaments are still elastic and plastic in the process of growth and development; Adults' ligaments are often more "firm", so if you want to improve the softness, you must do it after fully warming up (such as brisk walking and jogging). Note that if the muscles and ligaments are inactive, the softness is easily injured and difficult to recover. Second, increase the range of flexibility exercises. Mainly leg press, press the waist. The beginning of flexibility training must be guided by the teacher, because strength, angle and even the strength of leg and waist muscles are very important. If it is not suitable, it may be muscle thickening and ligament strain.
Leg press-Straighten your knees first, tighten your instep before leg press, no matter whether your legs are in front, side or back (the back is the most easily overlooked place! ); Forelegs: Keep your back upright, press your front legs with your abdomen as close as possible to your legs, while your shoulders are still a little away from your legs. Side leg: The bent side waist should be like crossing a hill, standing on the tail vertebra of the lumbar vertebra, and bending sideways at the upper lumbar vertebra and the lower thoracic vertebra. Hands up to the third position, don't fall forward, don't bend your shoulders and run behind your side legs! ! Be sure to find your legs with your back! ! Look at the ceiling. Even after the first time or even a few years, the three people can't hold their side legs with their hands, so don't put your shoulders on your legs or behind your legs for quick success. Don't shrink your hips (it's easy to sit on your hips, which will develop into a big ass), and don't stretch too far, otherwise the control will be unstable. Unless, of course, it is horizontal stretching to stretch the ligament. Personally, I feel that the effect of pressing the side leg on the waist seems to be greater than pressing the crotch. But when the main leg bends and the strength leg (leg press) straightens leg press, hip training plays a very good role! After straightening your legs, you can bend your legs and press your hips. Hind legs: The back legs must be straight and open! ! In other words, don't keep your instep straight down! Two shoulder joints and two hip joints should be on the same plane! ! Straighten and stretch the waist, press back, and put the arm in the third position first. Then you can bend your main leg and squat down. At this time, you obviously feel the tension of the medial thigh tendon, but it is tolerable. That's right! Take some time! Lower fork-it's no different from the principle of leg pressing on the pole. But the effect of improving the flexibility of the pressure fork is far better than that of the handle leg press! ! Longitudinal split: pay attention to the straight hind legs, open them! Straighten your front legs and tighten your instep! Stick the abdomen on the front leg and bend back. If someone helps you step on your hip joint, then your hind leg kung fu will increase rapidly and greatly! ! Move your arms again, and you will be able to solve the problem of standing and moving your hind legs in a few months! Horizontal split: don't worry yet! Press the frog first! Shake and press the big buttock and the small buttock for a while, then shake and press for a while, and then start to straighten your legs, leg press. It's about the same as the front legs, with your stomach on the ground! Ligament is really unbearable at this time, so use it for one minute to the maximum. Then press it trembling for five minutes-it's the hardest to cross because the ligament is thick and tough! Work hard! Kick-three points and seven points! Straighten the strength leg of the main leg (this is really difficult to do, but it is very important), straighten the instep and kick it with the instep (it doesn't matter if the kick is not high, the style must be right! )。 Kick quickly, control at the highest point, and then fall back relatively slowly. Kick 15 leg, then slightly relax the requirements, kick the leg as high as possible, and kick 10- 15 leg.
Lower waist-chest waist seems easier than big waist. I just have a good chest and waist, but a big waist is much worse. The chest is pulled out at the waist (remember to remember! ! ) In order to lower the lower back, put your hands in the third position, bend your head backwards to the limit, and breathe shallow in your chest for half a minute to one minute. Attention! ! Safety first! You'd better do it on a cushion, with someone holding it! ! Because we are not professional students, we can't solve the problem in a few months, so we must start practicing at an acceptable level! When I practice, I vibrate and press according to the degree of pain I can bear, then press hard continuously, then vibrate and press again, and finally kick or swing my waist more. -It's okay to kick your legs high, but don't swing your waist too much! Finally, fully relax stretching! What intermediate exercises, small jumps, action combinations, stretching exercises, 20 minutes. Softness is definitely a sweat point, a pain point and an effort point. There is no shortcut, and dancing is the same, only one step at a time. When you endure the pain of "scratching your heart and liver" every day, the joy of progress will come to you. However, the progress of practicing kung fu is like a snail, and the speed of returning kung fu can definitely be comparable to that of rabbits! ! You can practice according to the above instructions! !