1. Leg pressing This is the most basic training content in basic dance training, which includes pressing the front, side and rear legs. The practice of leg presses helps open the ligaments in the student's leg joints. When pressing the legs, pay attention to keeping the leg joints upright, opening and straightening the insteps, and keeping the upper body upright. Press down until there is no gap between your upper body and legs. Some students' ligaments are too tight. Don't be strict and must press down during the leg pressing process. Maintain a correct posture. Over time, the ligaments can be stretched to meet the requirements. Special attention should be paid to keeping the crotch straight. When pressing the side and back legs, students are most likely to have their hips protrude and slant, which needs to be corrected in time. When pressing the side leg, hold the handle with the hand on the same side, put the other arm close to the ear, move closer to the leg and stretch as far as possible to lengthen the side waist. When pressing the back leg, pay attention to the flat shoulders, don't shrink the neck, support the head to prevent it from falling, and stretch back. Accompaniment band: Choose music with a strong sense of rhythm
2. Shoulder Pressing This is an exercise to open the shoulder ligaments. When doing shoulder presses, place your arms straight on the bar. The distance between the legs is slightly equal to shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligaments being stretched as you press down. Accompaniment band: medium speed, slow rhythm 2/4
3. The quality of pushing the instep and combining the instep varies from person to person. Most of it depends on innate factors, but acquired training cannot be ignored. Before training, move from the toes to the entire instep; during training, hold the barre with both hands, raise your chest and raise your head, draw in your abdomen and raise your hips, stand with your feet together, and start with single instep training.