1, head to the front and back to bend to stretch the neck muscles, repeat 10 times.
2, one arm backward around the shoulder in turn, and then both arms around the shoulder at the same time.
3. Reach behind your head with one hand to the opposite shoulder with the tip of the elbow up, and pull it to the opposite side with the other hand holding its elbow. Switch arms and repeat.
4. Move your hands together from the shoulders and waist until you are at the back with your hands clasping each other, then stretch them together with force.
5. Raise one arm up, bend over to the opposite side and stretch as far as possible, switch arms and repeat.
6, legs and feet straight forward sitting on the ground, hands forward to touch the toes, hold, then repeat.
7, sit on the ground with your legs straight apart, bend your body to the side so that your nose comes out to your knees, and repeat on both sides.
8, a leg straight forward, a leg bent backward (thighs upward) sitting on the ground, the torso stretched forward, and then tripped backward. Repeat a few times, then change the other leg. At the same time, go around the ankle in both clockwise and counterclockwise directions.
What should I pay attention to in square dancing?1, pay attention to the movement of the 'time if the square dance exercise to put music, but also to consider other people's feelings, do not affect the sleep of others, try to arrange after 7:00 or 22:00 points before.
2, don't dance too much movement, avoid sudden and large-scale neck twisting, waist turning, hip turning, lower back and other movements, in order to prevent falls, or joints, muscle injuries.
3. If you are not breathing well, you should rest for a while before deciding whether to continue practicing.
4. Once discomfort occurs, such as leg fatigue, dizziness, panic, etc., you should stop practicing immediately.
5, do not go home immediately after the dance, must do some soothing activities to relax, such as gymnastics, walking, etc., so that the whole body muscle relaxation. Because the muscles are always in a state of tension, it is easy to get hurt or even cramps.