1, press the leg: this is the most basic training in the basic skills 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, is squatting on the ground and then hands holding legs.
Expanded:
Dance leg press technique:
1, positive pressure
Face a certain height of the object, such as a high platform, table and chairs, legs together to stand, raise the left leg will be placed on the heels of the ribbed wood, toes hooked, ankle flexion tight, both hands to support in the left leg on the knee.
The main points of the action: both legs should be straight; the upper body forward, downward pressure vibration when the waist and back should be straight. The amplitude of pressure vibration from small to large, until you can touch the toes with your chin.
2. Side Pressure
Side of the body to the ribs and other supports, the right leg support, toes slightly flared outward, the left leg raised, heel on the ribs, toes hooked up, ankle flexion, right arm up, left palm on the right chest. Straighten both legs, stand at the waist, open the hips, and vibrate the upper body to the left side. The hips and lower back will be worked in this exercise.
Doing this action is easy to appear two legs are not straight, the body bent forward. So in the exercise, you should pay attention to the toes of the supporting leg, the leg being pressed to the front of the body as much as possible to the top of the hip, the left arm tucked in the shoulder, the right arm upward, stretching back to the head. At the same time, vibrate the leg toward the back of the shoulder. Gradually increase the amplitude until the toes can touch the back of the head.
The key point of the action: the upper body stays upright to the side, downward pressure vibration; the amplitude of the pressure vibration is gradually transported to the big, the hip joint is always facing the front.