Dance warm-up movements include: head and neck movements, shoulder movements, upper body movements, arms, chest expansion movements, waist movements, abdominal movements, hips, hip movements, and knee movements.
1. Head and neck movements:
Prepare to shoot: Stand with your feet shoulder-width apart, toes pointed forward, shoulders relaxed, and arms hanging naturally at your sides.
Head pitch: lower your head forward as much as possible, stretch your neck, and then restore it. Then tilt your head back, tilt your chin upward, and then restore it, doing two beats in one movement.
Twist the head sideways: Turn the head sideways to the right, twist it to the appropriate position, restore it, and then do it to the left side, two beats per movement. Head tilt: tilt your head to the right shoulder first, then restore it and then do the left movement, two beats once.
Head rotation: Rotate the head 180 degrees from forward to the side of the right shoulder, then follow the original route and continue to rotate to the left shoulder in a symmetrical movement to restore. Make a 180-degree spin in four beats.
Head circling: With the neck as the axis, the head rotates once in a clockwise or counterclockwise direction, and then in a symmetrical direction, eight times per circle, alternately twice.
2. Shoulder movements:
Preparation posture: Stand with feet shoulder-width apart, toes pointed forward, shoulders relaxed, and arms hanging naturally at your sides. Double shrug: Shrug your shoulders upward at the same time, as close to your ears as possible, then drop your shoulders and relax. Two shots at a time. Single shrug: The requirements are the same as double shrug, with the right and left shoulders shrugging up and down alternately. Two shots at a time.
Front shoulder wrap: Make a circle with the right shoulder forward from the back meridian, restore, then continue with the left shoulder and make a circle forward from the back meridian. Back shoulder wrap: It is the opposite of the front shoulder wrap action route, which is a circle backward from the front meridian. The movement and rhythm requirements are the same as above. Double shoulder wrap: Perform forward shoulder wrap twice with both shoulders at the same time, once every four beats. After recovery, wrap your shoulders twice after doing the next step.
3. Upper body movements:
Preparation posture: Stand with toes facing forward, shoulder width apart, knees slightly bent, hands on hips, eyes looking forward. Push the chest and protrude the back: push the chest forward as much as possible, restore it, and then protrude the back backward. Two beats once, ? alternately.
Lateral movement left and right: keep the upper body vertical, keep the hips still, move the right rib laterally to the right, restore it, then move it laterally to the left and restore it.
4. Arms and chest expansion movements:
Preparation posture: ? Stand with your feet shoulder-width apart, toes pointing forward, shoulders relaxed, and arms hanging naturally by your sides. . Forearm swing: Swing the left and right forearms up and down alternately, one beat at a time. Swing the arms: Swing the left and right arms back and forth in a staggered manner, two beats once.
Arm stretching: Based on the arm swinging action, stretch the left arm from bottom to top. While bending the right arm, the right leg naturally bends, and the left rib follows the direction of the left arm. Stretch up. Stretch your right arm upward, doing the opposite. Two shots at a time.
Stretch your arms to expand your chest: Stretch your arms straight upwards, stretch them as far back as possible to expand your chest, beat and stretch them alternately.
Expand your arms and chest: Open your arms sideways, spread your arms backwards, and expand your chest. At the same time, press your shoulders back and spread them out.
5. Waist movements:
Turn and twist the waist: raise your arms from both sides and bend them toward your shoulders, put the five fingers of your hands together, and put your fingertips naturally on your shoulders. Then, use the strength of your shoulders to drive your upper body back and forth first to the left and then to the right. While twisting your waist, move your head along with your shoulders. Four beats once, ? alternately.
Swing your waist to the side: Put your feet together into a forward step and let your arms hang down. During the first shot, take a step with your left foot horizontally to the left. At the same time, move your hands forward from the lower right side, and bend your upper body forward. During the second shot, use your arms to drive your upper body to the left and lower your waist. At the same time, move your right foot toward the left. Step down on the left rear. On the third to fourth beats, do the symmetrical movements of the first to second beats. Two shots at a time.
Waist shabu-shabu: Drive the upper body with both arms, bend forward, try to maintain a 90-degree shape, start from the left, then rotate to the right, and then perform symmetrical movements after restoring. Two positions, one set of eight shots, repeated and alternately.
6. Abdominal movements:
Preparation posture: Same as above with feet, arms raised to left and upper right respectively, five fingers upward, palms facing left and right front respectively.
Front, bend and retract your abdomen: keep your legs straight, while retracting your abdomen, put your upper body in front of your body, stretch your hands back from between your legs as much as possible, and then return to the ready state. Four beats once, repeat.
Abdominal contraction with crossed hands: Keep your legs straight, flex your body before contracting your abdomen, then touch your right foot with your left hand, and then touch your left foot with your right hand. Take two shots in one direction, alternately.
Stretch your arms and retract your abdomen: Stretch your right arm straight upward, bend your left arm, bring your hands close to your shoulders, then bend forward, use the tip of your left rib to stretch your right foot, straighten your left leg, and straighten your right leg. Bend slightly, draw your abdomen in as much as possible, and then perform symmetrical movements. Four beats and one hurdle are performed alternately.
7. Hip and hip movements:
Preparation posture: Feet as above, hands on hips.
Swing the hips: Swing the hips to the left, shift the center of gravity to the left, the left leg is perpendicular to the ground, the right leg is slightly bent, and the knees are buckled inward. When the hips swing to the right, the movement is symmetrical. One beat at a time, alternately.
Rotate the hips: The hips move from the right to the front, then to the left and back in parallel circles - one circle and then back to the original position, and then perform symmetrical movements.
Bounce the hips: Bend your legs slightly, and clasp the fingers of your hands behind your head. The hip joint pops forward quickly and crisply, and the buttocks push forward. After restoring, the hip joint pops back quickly and crisply, and the buttocks tilt back, restore, then quickly pop up to the left, and after restoring, pop back to the right. ,reduction. Take two shots at a time, in sequence.
8. Knee movements:
Preparation posture: The feet are the same as above, the legs are upright, the arms are stretched flat on the sides, the palms are facing forward, and the fingers are spread out. Knees shaking: The legs are slightly bent and the knees shake up and down. Alternate with one beat and one beat.
Knee flexion and extension: Bend your legs slightly, and then straighten your knees forcefully. Take two shots once and repeat.
Bend your legs and circle your knees: Bend your legs, move your knees first clockwise, then counterclockwise, and make a flat circle back and forth.
Extended information:
Warm-up is also called preparatory exercise. The former is named after the physiological reaction, while the latter is a general concept. Warm-up exercise is a combination of certain whole-body activities, and a good warm-up exercise can be very helpful.
Before major physical activity, move the limbs with a lighter amount of activity to prepare for the subsequent more intense physical activity. The purpose is to improve the efficiency and safety of subsequent intense exercise. Meet the physical and psychological needs of the human body at the same time. Before exercise, the human body's functional capacity and work efficiency cannot reach the highest level at the beginning, so it is necessary to adjust the exercise state through warm-up.
Reference: Dance warm-up exercise-Baidu Encyclopedia