The usual jerks and shrinks exercises
Added with the jerks and shrinks exercises of lifting the hands and the feeling of the shoulder swaying
Added with the displacement movements of the left and right movement
The shrinking of the chest and lifting of the legs are synchronized
Preparation activities: ( Endurance, ligament, explosive force training)
1, warm-up 10-15 minutes
Full mobilization of the body's joints, to reflect the characteristics of the street dance
2, aerobic 40-45 minutes
Movements from easy to difficult, the first decomposition, and then the synthesis, emphasizing the articulation of the movement natural and coherent, and in the movement between the movement to maintain the dynamics of the movement
3, Relaxation: 5 minutes
Follow the rhythm of the music, relaxation and adjustment exercises should be tough and flexible
Basic movements: (rhythmic Groove, practice body coordination, flexibility)
First, start from the head, according to the order of the front, left, right practice, familiar with the feeling of four directions, try to circle, that is, to do the four places together, you can turn clockwise, or you can turn clockwise. In short, you can turn clockwise, you can also turn counterclockwise, in any case, the full movement of the head, of course, later, you can also practice, for example, 45 degrees in front of the left, 45 degrees in front of the right, 45 degrees behind the left, 45 degrees behind the right, anyway, in order to be able to arbitrarily control the position of the head for the purpose of the purpose. The rest, neck, shoulders, chest, waist, hips, knees in order to practice this way.
Head: swing your head from side to side
Shoulders: lift your shoulders (single and double), round your shoulders (front and back) (divided into two shoulders in the same direction to do before and after the circle rotation and the two shoulders on the front and back sides to do the different direction of the two kinds of)
Breast: chest, chest, around the breast (front (UP) left (shoulder) back (DOWN) right (shoulder) to the center of the human chest for the center of a circle, positive and counterclockwise in the front of the left and back of the right (or front right after right after) continuous). (or front right and back left). Try not to change the position of the shoulders. (Remember to use your waist to keep your lower body from moving while doing chest movements to achieve better visual effects).
Hip: around the hip, top of the hip, turn the hip (the span is the two prominent bones between our thighs and waist, you need to hit the span forward and backward plus clockwise and counterclockwise rotation)
Knee: around the knee, turn the knee ankle: lifting the heel, side stirrups, to keep the ankle joint tension.
Steps:
①Repeat step down, knee and ankle joint elastic tension, lift the leg while the supporting leg bends the knee;
②Repeat lift the knee up, the same action;
Jumps: single and double-leg jumps up to the ground, jumps up to land on the feet in turn.
Stirrup: kick the leg, hook the toe of the front and back stirrups, the knee should not be completely straight, to close the thigh, tense toes of the front side of the kick.
Turns: turns with both legs and braces, turns supported by one leg
Drags: one foot stomps to step out, then stomps leg drags to follow