How to train a soft waist How to train a soft waist for dancers

Standing forward bending, or learning from other people's little swan to press the leg or something, do you still know what the lower back is? You can try it, and it works well. And the basic movements are:

Stand upright, with both hands naturally down, turn sideways and let your hands straighten all the way down, the lower the better. It may be a little unbearable at first, but it's good to get used to it slowly. Both sides.

The legs should also be straightened, and the knees should not be bent, otherwise it will have no effect and you will suffer more. Huh,

It is difficult to be fast, and if the waist is very hard, it is difficult to do the correct yoga posture, so it is recommended to start with basic exercises such as simple leg pulls and bending over, and pay attention to the posture to maintain for about a minute instead of doing it one at a time.

Sit-ups, some stretching, lateral exercises will do.

Frequent ribs can be pressed on it, you want to be a general bboy

As long as it is enough, I still want to take the soft tendon route.

If it's a soft rib route, you're going to have to press it every day.

I'm going to have someone to help you pull your waist.

It's you lying on the ground.

The other person takes you by the hand and pulls it back.

10 seconds per day (slow).

It will work.

It's not a rush

The more you try to practice, the more your waist will become softer and softer

And if you are healthy, it will hurt your waist.

That's going to be a big deal

This can't be rushed, because it needs to be practiced from a young age, and you can't rush it for a while. Start by slowly practicing the movements in small increments.

Dance students divide waist training into daily aspects and training methods.

Daily aspects: It is very important to pay attention to the warmth of the waist. In the usual diet, you also need to eat some high-calcium foods, such as shrimp skin, dairy products, soy products, etc.

Supplementing enough nutrition can make you have a better training state. Doing a good warm-up training can effectively reduce the damage to the lower back.

Training method: Stand on the waist.

Stand facing forward, arms naturally perpendicular to your sides, arms up, chest and waist up, focus on your legs, and hands inward to find your legs.

Shabu-shabu. On the basis of standing down and controlling the waist, the waist is picked up and relaxed, the legs are straight, and the calves are found with your hands, and then quickly get up, and so on, and throw the waist up.

Wear out the waist. Stand with your feet in front of you, open your arms with your shoulders open, lead your arms to the side of your body, follow your upper body, draw a circle with your waist as the axis, front and back, and then circle around a circle.

1.Lumbar twisting training: The specific practice is to lie on the back on a hard bed or floor, flex the hips and knees about 90 degrees, slowly twist the knees to the sides, pay attention to keep the hip joint in contact with the bed surface, twist moderately, and repeat it to gradually enhance the strength of the waist muscles.

If the posture of the waist muscles is not correct during the exercise, not only can not have the effect of the exercise, but will damage the waist, so it is recommended that when doing exercises, it is best to do it under the guidance of professionals, and insist on exercising every day.

In a short period of time, you can try to soften your waist, but it is not possible to achieve it in a few days or ten days.

Waist softness mainly refers to the elasticity and ductility of the abdominal muscles, external oblique muscles, lower back and other muscles of the waist, but the elasticity or toughness of the muscles or ligaments requires long-term exercise to achieve a better situation.

Proper exercises can be done to improve the flexibility of the lower back as much as possible. Standing forward bending exercises, lower back exercises, lateral body bending, waist wrapping and other content exercises can effectively improve the flexibility of the waist and make the waist softer. There should be a certain amount of each exercise, and the muscles and ligaments should feel a slight soreness after the exercise.

In short, any improvement in physical fitness is improved through hard practice, and long-term planned practice is the key. The flexibility of the waist is the same, which can be strengthened in a short period of time, and it is more prepared for long-term practice.

Exercises for waist flexibility.

1) Forward bend waist: mainly used to practice the ability and flexibility of the waist to move forward, specific methods: stand side by side, legs up, knees clamped, hands with ten fingers crossed, hips straight, palms up.

Then the upper body is hyper, the waist is leaned forward, the palms of the hands are as close to the ground as possible downward, the knees are straight, the hips are flexed, and the lower back is fully extended. Bend your elbows from the sides of your feet and hold your heels tightly, so that your chest is close to your legs and fully stretch your lower back. Hold on for a certain amount of time before relaxing and standing up.

You can also turn your waist to the left and right sides when your hands touch the ground, and touch the ground on the outside of your feet with the palms of your hands to increase the flexibility of turning left and right when your waist is extended.

Key points of action: Stand with your legs upright at your knees, bend your chest and waist, fully stretch your lower back, and keep your chest and legs together.

2) Backward waist throw: It is mainly used to practice the flexibility of backward waist movement. How to do it: Stand side by side, with one leg supported and the other leg straight back up.

Swing, at the same time, the arms are straightened, and the body is bent backward to do the backward swing vibration, so that the lower back is fully compressed, and the front of the lumbar spine is fully extended

Action points: the back swing leg and the upper body flexion oscillation at the same time; Support the legs, knees straighten, bend the head and arms back to do a coordinated back swing power assist action, 3) Lumbar rotation ** is mainly used to practice the left and right rotation amplitude of the waist. specific play; The feet are slightly wider than the shoulders, and the arms are naturally hanging down to the hip joint.

The axis body leans forward, and then takes the waist as the axis, so that the upper body rotates clockwise or counterclockwise from front to right, up and then to left; At the same time, the arms follow the upper body.

Circling motions clockwise or counterclockwise to increase the amplitude and strength of the waist rotation

Action points: try to increase the amplitude of the ring, the speed from slow to fast, so that the lumbar joints can be fully moved and extended.

The first floor has been said in detail.。。。

Practice hula hooping. After finishing and adding a fitness balloon to lower the waist, take your time, don't rush, it's best to pay attention to practicing jogging, which can enhance the coordination of body muscles.

Always insist on exercising the waist and pressing the waist.

Hello! The first is to solve the problem of softness, Dai dance has high requirements for the flexibility of the waist and shoulders, in the final analysis, it is necessary to practice the basic skills of dance, first of all, the shoulders, the method of pressing the arms is to put the hands and shoulders wide on the bar, the body is in front of the body, bow the head and press down, you can also let people help press down in the position of the chest and waist, there is also a way to take a rope or something like that, hold it tightly with both hands, rotate from front to back or back to front, try a few more times, and gradually shorten the distance between the arms, it will be very painful but to persevere, Then it is to train the waist, first on the bar to bounce the waist, from the chest waist to the middle waist waist one by one open, and then squat down a leg to straighten the back of the hip, and then try to lower the waist, if you can't go down, you can lie on the ground first, and then use both hands to support the body, both hands to climb in, look up at the feet, hold on, and then you can get up and shake the waist, it is recommended to 20 times, the waist is divided into two kinds of landing and non-landing, and finally you can kick the back legs, 20 times per leg, the way to practice waist strength is sit-ups, divided into three types of abdominal muscles, dorsal muscles, lateral muscles, The same kind of twenty times, you must insist on practicing every day according to the method I said, and it will have an effect in a week, saying so much to add points, your hands are tired, I wish you success!

Exercise more, increase the range of movement, easy and easy!

It is also very useful to lower your waist, control your waist, and shake your waist

Or ask the teacher to pull your waist: lie on your stomach on the ground, the teacher pulls your arms, pulls back, until the head is next to the buttocks, and hold on for a short while

That's how I practiced, and now my waist is very soft

Find someone to help you and get him on one leg with your waist on his thighs and swaying slightly from side to side.

Move your waist

The whole person crawled on the ground

Ask the teacher to move your hands back

Arm to the thigh!

I studied classical Chinese dance

That's how we all practice.

I can only practice more, let the teacher or classmates help tear it, and tear it often. You have to have a little perseverance, practice if you can't be happy, don't practice if you don't want to practice, don't practice after two days, it's the same as not practicing. In this way, over time, the waist will become softer.

Like me, I danced for two hours a day, stretched for half an hour, and now my waist is not stiff.

A hard waist is not soft when you practice, and you may strain your waist when you practice, and your waist can't be practiced.

Open your arms, pull your waist, and practice as much as you can.

It is enough to lower the waist often, and it is only effective to insist on it every day.

Slowly press it, don't win, and pay attention to protect your body.

I remember when our teacher asked us to lower our waist, we had to suffer a lot, if you can endure the hardship, I will talk about how our teacher tossed us, I only danced at the age of 19, then you can imagine, there is a space between the stem and the wall, after entering, lie on the waist on the stem, and the hand is hard to go down, and then a person holds your hand and presses your hand down, it is too painful, I am not afraid to get up directly after I finish it, it is like a person who folds you in half, and the waist hurts for several days, But after that, the waist is much better, really, if you can endure hardship, you can try, just a few seconds. It's good if it hurts.

It's a bit difficult to soften your waist all at once, you can take your time, I think yoga is the most supple exercise. You can try to get up every morning and do a few yoga exercises, 30 minutes a day, a week to see the results.

But you'd better not do it messily, or ask the teacher to teach you, no, it's okay to buy this disc, yoga breathing is very important, because yoga also has the function of regulating internal breath, if you do it randomly, it will have a negative effect on the body.