Rush: In the process of "sinking", use the outer shoulder and pectoralis major muscle to rush out to 8 or 2 points horizontally, shoulder and the ground to maintain a horizontal line, remember that the upper body should not fall forward, the part above the waist to move out to 8 or 2 points, feel the lumbar side muscle lengthening, the opposite of the head and shoulders, the shoulder rushes to the left, the head slightly to the left and the eyes and the direction of the rushes are the same.
Hand.
Hands can be naturally down, hands on the knees when sitting cross-legged; or hands in the same direction as the punch can be brought up in front of the chest, palms down, the other hand behind the back.
Leaning: first "lift", and then in the process of "sinking", with the back shoulder and the back of the ribs to drive the upper body to the 4 or 6 points "leaning", feel the front ribs inward, the back of the lateral muscles lengthened, requiring the front ribs to be closed, and the back of the lateral muscles lengthened. The back side of the muscle lengthening, the shoulder and the ground to maintain the level of pulling out, must not have the feeling of lying down, the same is above the waist part of the move out, the body, such as leaning to the right, the head is slightly turned to the left, the eyes look at the God, the head and the neck is slightly downward stalking.
Hands can naturally hang down, hands on the knees when sitting cross-legged; can also be leaning in the opposite direction of the hand forward, palm up, the other hand behind the back.
Expanded Information:
1, leg press: this is the most basic training in the basic training, respectively, the pressure of the front, side, back legs. Pressing the leg should pay attention to the leg joints of the upright, the back of the foot to open outward straight, crotch joints to open. At the beginning of the pressure may be a little difficult, but try to press each leg, and when you feel pain a little more control.
2, kicking: although the leg press is very painful, but can not achieve any significant effect, the most important or kicking. Kick the legs to keep the body upright, the back of the foot straight, with the back of the foot power to drive the kicking leg, the beginning of the kick is not good don't rush, the focus is on the action to be standardized, before, beside, after all need to be kicked to.
3, shoulder pressure: shoulder pressure, arms straight on the handle bar. The distance between your legs is shoulder-width apart. The head and spine should be relaxed, and you can feel the shoulder ligaments being stretched when you press down.
4, fling waist: waist softness is the basis of the dance with a sense of beauty, the first left hand to hold the handle and then exhale the waist naturally relax downward, do ten and then change the right hand to hold the handle. After practicing to be sure to return to the waist, that is, squatting on the ground and then hold the legs with both hands.