1, small crotch, sitting bent legs feet opposite each other, open the hip joints and hip bones, applying pressure right above the knee, to the whole leg on the ground as well.
2, lying on the small crotch, the same type of legs face down on the ground, so that the thighs on the ground, in the two feet on the opposite side of the pressure.
3, big crotch, similar to 1, except that the feet are separated perpendicular to the wall, applying pressure on the knees.
4, Plank Big Hip, with legs straight down on the floor.
5. Push the hips, sit squarely against the wall with your legs straight and wide open, applying a thrust to the wall at the hips to gradually spread the hips.
6, stretching the crotch, this point is the most important and effective, but the most painful, lying flat on the ground, legs straight up, open both legs, let your friends to help you burst of force to throw the legs, so that the legs by the power to the sides of the open, to stretch the crotch and thigh ligaments for the purpose of the reason with the kicking leg similar.
Expanded
1, learning to dance before to be psychologically prepared, both the difficulty of the dance action and the degree of standardization required, will be beyond imagination. Splits, lower back, crotch pressure, etc., is the torture of the body, but also the exercise of the body, to learn to dance well, in addition to not afraid of hard work hard to adhere to, to do practice makes perfect, this is also a process of honing the will, hard, boring dance fundamentals of the training, need to be enough will to adhere to.
2, generally speaking, there are more than two years of dance training foundation of the students or students, through the practice of the dance movement has improved the understanding of their own training in the movement of the faults in the self-correcting ability to improve accordingly.
3, dance works in the dance movement should also have a certain skill, dancers should have the ability to jump, rotate, tumbling, soft, control and other difficult skills, but, in the dance works in the performance of difficult skills movement is not an end in itself, but a kind of expression of the character thoughts and feelings, characterization and spirituality of a means.
Baidu Encyclopedia - Dance