How to stretch before dancing Want to dance How to stretch Detailed method How long does it take

Warm up first, such as running. Then open the shoulders, open the waist, press the legs, kick the legs, and press the instep to almost ......

Pay attention to the following points when stretching:

a. Avoid outdoor wind chill when stretching, and avoid facing the fan or air conditioner directly indoors. When stretching, the human body relaxes and the pores open, so avoid exposing your knees and waist. Especially in places where air conditioning is prevalent, it is best to wear long-sleeved clothes and pants to keep warm, otherwise the joints will be cold, but it will increase the disease; Sweating when stretching is a good thing, and you don't have to deliberately cool down and sweat away.

b. Due to different ages and conditions, there is no unified standard for stretching time and strength. But the general principle is: if you want to get better quickly, you should pull more, pull harder, and shoot for a long time; If you want to get better slowly, you should pull less, gently, and for a short time; If you want to get sick, don't pull it!

For people who practice yoga, dance or have very soft muscles, you can stretch each leg for 30 to 50 minutes or more.

c. For people who have difficulty landing on the ground in the lying position, the knees and legs can be slightly outwards to reduce the pain, but after landing, they should try their best to lift the legs upwards inward until the legs are completely together, and the outer figure can not be formed outward.

d. High blood pressure, heart disease, frail and seriously ill patients and the elderly, when stretching will be painful, the heartbeat will increase and blood pressure will increase when enduring the pain, which is a normal phenomenon of qi rush lesions, indicating that it is effective, but it is not advisable to rush too much, it should be gradual, the stretching time can be from short to long, and the intensity can be from small to large, which varies from person to person, and there is no absolute standard. A small pillow can be placed to raise the head slightly to avoid blood rushing to the brain.

e. If the patient's hands and feet are numb, cold, blue, and cold sweat are found during stretching, Western medicine calls it "hyperventilation syndrome". The way to deal with it is: use a paper bag or a plastic bag.

f. Women can stretch during menstruation, before and after menstruation, and it will be more effective for patients with menstrual pain to stretch during menstruation.

g. It is best to cooperate with patting when stretching, and the effect is better. Especially for people who have difficulty or inconvenience in stretching, tapping the joints, hands, and feet at any time can relieve the pain of stretching.

The most important thing is the stretching of the legs, the other parts can be warmed up, the legs, you can arrange a time every day to break the special stretching, hold on, do some squatting before stretching, help stretch, this is my experience.

Persist every day, and sometimes dare not dare to do the day before the next day; This means that your tendons are about to open; Every time you press the ribs, you should find a scale that suits you; It is not required to be large, but to be able to endure the pain of my burning for a long time, and to insist on practicing every day; I am not afraid of hardship, and I can open it in 2 months. Remember: the emphasis is on persistence, even if it is open, you must insist on pressing.

Run for 10 minutes (minimum) - jumping - move your wrists, ankles, heads, etc

Do a good warm-up exercise first, and then practice the basic skills.

Choose to warm up in the evening, after running, it is best to sweat profusely, the effect is better, do not deadlift, otherwise the strain will be troublesome.

Learn the way to dance to stretch and open the crotch: butterfly posture to open the crotch, pressure belt to assist in opening the crotch, and leaning against the wall to open the crotch.

1. Butterfly posture to open the crotch.

Lie on the ground, open your hips, face each other with your feet facing each other, in the shape of butterfly wings, and then place your head, back, waist, and buttocks on the ground in turn. Then slowly press your legs down in a butterfly-like position, if the strength is not enough, you can choose to use your hands to assist or ask your companion to help, both hands help to press down. But in the process of crushing, there is no point in not being able to lift the waist up and open the crotch.

2. The pressure excitation belt assists in opening the crotch.

Sit on the floor with your feet facing each other, then wrap the strap from the back of your waist to the front of your waist and place it in the middle of your feet. Then slowly, little by little, open your feet and legs, and slowly stretch them until you open to the maximum amount of your crotch. Try to keep the hold time to less than five minutes and not more than five minutes.

3. Lean against the wall and open your hips.

Lie down on your back and cluster your legs, lean against the wall or in front of the mirror, and then slowly open your legs in a butterfly-like posture, and your legs must be straightened until your crotch is open to the maximum. Then be sure to place the crotch close to the wall, so that you can put pressure on the crotch and let the crotch open. In the process of opening the crotch, the legs should be slowly extended downward.

Benefits of learning dance

1. Beautiful body. Learning dance can make the body beautiful, more temperamental, for the development of children with hunchback, chest, shoulders and other problems, you can practice dance to change the posture and posture, become graceful and upright, to correct the previous posture problems.

2. Improve physical fitness. Learning dance can cultivate all aspects of physical fitness, and through the study of dance, strength, agility, flexibility, coordination, and all aspects of physical fitness can be improved.

3. Cultivate aesthetic feelings. Learning dance can cultivate aesthetic feelings, and there are many factors in dance dramas that are practiced through expressions, **, etc., so that scholars can accept the edification of art, improve the ability to appreciate virtues, and exercise and cultivate psychological qualities such as being good at expressing oneself and extroversion through performances on stage.

4. Improve cooperation ability and collective sense of honor. Learning dance can improve the ability to cooperate and the sense of collective honor, there are pas de deux, solo dance, group dance, only with others tacit understanding can perform well, this is also to exercise the spirit of cooperation, develop the concept of consciously abiding by the rules and discipline.

Butterfly Posture Tilt Your Back and Open Your Crotch" Practice Method: Lie on the ground, open your crotch, face each other with your feet and soles facing each other, in the shape of butterfly wings, and then put your head, back, waist, and buttocks on the ground in turn. Then slowly press your legs down in a butterfly-like position, if the strength is not enough, you can choose to use both hands to assist or ask a companion to help use both hands to help press down, <>

The second method requires the help of auxiliary tools, such as yoga bands or tension bands. How to exercise: Sit on the ground with your feet facing each other, then wrap the tension band from the back of the waist to the front of the waist and put it in the middle of the feet.

Then slowly open your feet and legs little by little, and slowly stretch them until they open.

Many dance moves can be done with soft muscles.

After jumping rope, you can press your legs, do some stretching exercises, press your waist or something, which is also better, and generally do some stretching after exercise, so that you can move your muscles and bones.

It depends on whether the jump is made of tendons, it is okay to rub your own legs, but it is not safe to rub a girl's legs.

Leg rubbing: Put the leg high and press it down.

Upright stretching method.

1.Find a suitable door frame, hold both sides of the door frame with both hands up, and stretch your arms upwards as much as possible;

2.Stand in a lunge with the front leg bent at the knee, the back leg straight, and the heel touching the ground;

3.The body is just parallel to the door frame, the head is erect, and the eyes are looking forward level;

4.Stand in this position for 5 8 minutes; Then change the leg to stand lunge, also standing for 5 8 minutes.

The effect of this method: it can pull through the meridians of the shoulder blades, shoulder area, back, legs and related parts. It is mainly used for shoulder and neck pain, frozen shoulder, back pain, breast disease, hyperthyroidism, lung diseases, etc.