1. Basic movements of knee joint flexibility. Posture: release your feet shoulder width, bend your elbows slightly, and put your fists on your waist.
Take a step forward: the left and right feet cross alternately, and the head and body can also move in the same direction.
Step by step; There are three kinds of horizontal steps. One is to take three steps to the left, and then take three steps to the right, eight beats.
The second is to take three steps to the left, close your feet every four beats, and then repeat in the opposite direction. The other is to walk three steps to the left. First, the second beat is 180 rpm, the third and fourth beat is 180 rpm, and the fourth beat can also be changed to suck back.
After mastering this group of movements, you can change all kinds of footwork of forward, backward, left and right, and oblique. After proficiency, plus the action of turning your head.
Swing from left to right: you can swing back and forth, swing sideways from left to right, swing once, or stand half squat, mainly swinging your crotch. Hands can also be in tandem, the first and second beats are unchanged, and the third and fourth beats are staggered in one direction. You can practice in situ before you do it.
2. Basic movements of crotch flexibility. Posture: Feet are shoulder width apart.
Bend left leg and straighten right leg: bend right leg and straighten left leg. Twist your hips in the backward direction of your straight legs. The left leg is bent and the right arm is straight; Bend your right leg and straighten your left arm. So repeatedly. The rhythm can be changed once, twice or faster. The body tends to decline during the remake.
Hands-on practice: demand is up. Two beats in one position can also be pushed alternately in an oblique direction. Every three steps.
Progress: according to the dynamic law of basic movements, you can move forward, backward, left and right or cross-shift and turn around. The rhythm of the first and second beats remains unchanged, and the third and fourth beats add a step.
Backward after arm rotation: the center of gravity moves backward while the arm rotates in a semicircle.
Step forward to grind the heel: grind the heel of your right foot with your left foot, grind the heel of your right foot with your right foot, and vice versa. Repeat, bending your hands on your chest.
Triangle hip exercise: the left hip retreats at the first beat, the right hip moves sideways at the second beat, the left hip moves sideways at the third beat, and the left foot points forward. And then in the opposite direction.