Can anyone make me a workout plan. If you want to learn hip hop dance, the dance type is breaking. N

Practice the basics before half past six on the first day. Practice 6 steps at noon and 4 steps at night. The next day, I practiced the basic skills in the morning, 6 steps at noon, and 4 steps in the evening.

On the morning of the third day, practice the combination dance (basic skills plus steps) and find a feeling. The same is true at noon and at night. On the fourth day, you can warm up in the morning and practice handstands, 5 and 3 steps at noon, and 5 and 3 steps in the evening.

On the fifth day, practice handstands after warming up, do handstands at noon, and practice Nike at night. On the sixth day, I practiced Nike in the morning, practiced the basic skills at noon, and performed a combination dance in the evening (plus Nike and various dance steps to find a feeling) On the seventh day, I practiced a combination dance all day to find a feeling. This seven-day group contact is effective, but remember to warm up and prepare well every time you practice, otherwise you will be prone to fractures and dislocations.

It is best to practice the basic skills every day.

The most important thing about breaking is handstands, not to mention anything else, let's talk about this after practicing it! First stand upside down against the wall, you can hold on to almost 10 minutes before you can gradually get off the wall, you need to come a little bit, you can't rush, and when the balance is almost found, you can practice on the flat ground Breaking also focuses on technique, so what you need to do every day is to strengthen the strength, flexibility, and coordination of your arms. Take a look at the Internet and learn skills.

First: Start with push-ups, practice strength, and then practice handstands, first lean against the wall, at the beginning are a little afraid of the psychology, to get out, upside down, very simple and then slowly do not support the wall, find a feeling Then the airplane support first practice both hands in the practice of one hand First keep up with the physique, run more, exercise more, nutrition also to keep up to practice handstands, basically technical work is on the basis of handstands Then it is a somersault, which is also very important. After practicing almost later, it is some tricks of action, and with the second:

I also need to practice some basic dance steps, (six-step dance, six-step change, freeze frame, etc.) It is very helpful to watch the VCR of some group hip-hop dance. Oh, there are also some Korean and American tutorials It is also more important to learn some skills Basic training - including strength training Balance exercises Coordination [including control - balance and endurance training Warm-up training Warm-up run 150 meters Push-ups 7 shoulder presses - shoulder rotation - waist throwing - elastic waist - front leg press - back leg press - side leg press - time 20 minutes.

How old are you? Do you want to go to work or school?

1. It is best to have a brief understanding of the history and development of hip-hop, as well as the culture;

2. Breaking three dance steps. It is divided into toprock, which is the upper limb movement of standing or squatting, footwalk is mainly a leg movement with the hand as the fulcrum, and uprock is a "big move" like handstand and Thomas.

3. Exercise your coordination, waist, back and arm strength.

4. It's good to be brave and persevere in the end.

Breaking requires good physical fitness, to have a good sense of rhythm, these can be exercised the day after tomorrow, but the most important thing in dancing is to persevere, many people see that they have no progress and can't persevere, so they give up, and there are many people who are hot-headed and think that it is cool to learn, our team used to have twenty or thirty people but really often practiced together on four or five, so learning breaking, hardship is a trivial matter, It is not so easy to persevere, and there will be pressure on study, work, and family. First of all, be mentally prepared, if you really love hip-hop, if it's for pickling girls, don't practice hip-hop or something, because that's a pure waste of time.

Breaking requires strength, so you practice handstand first.

First of all, do a warm-up exercise to move your whole body, which is a necessary preparation.

Warm-up exercises include (head, shoulders, chest, waist, legs, knees, ankles, legs) and attention is paid to open shoulders. People who have not practiced dancing generally have stiff shoulders, so open them first.

Then there is the leg press. The tendons of the legs should be stretched.

Here is the exercise of force.

Push-ups, at least 50 per day. Make sure that your hands are shoulder-width apart and your arms are pinched downward.

Sit-ups, 100 per day. I know this, I won't talk about those who train abdominal muscles.

Handstand. I don't know what level you are now, if you don't know how to do a handstand, then lean against the wall first, and if you can do a handstand, then don't rely on the wall and do a handstand in the open space. When doing a handstand, pay attention to the strength of the waist and do not collapse the waist. If you practice handstand well, your arm strength will be quite strong.

If you're a beginner, just practice these first.

Don't learn those so-called big moves, no matter how big the project will collapse without a solid foundation.

That's all I know.

What you need to practice breaking is waist strength, arm strength, and physical strength.

A freeze must be supported by waist strength and arm strength.

Do 3 sets of sit-ups and push-ups every day, a set of 50 physical strength, just run with running, speed up each run, shorten the time.

Personally, I think you can practice strength after waking up in the morning, doing pants imitation push-ups or something, but don't overdo it, so as not to affect the training schedule in the future. Then you can practice handstands, a few minutes against the wall, and then a few minutes of handstands, preferably for 10 seconds at a time. In the afternoon, you can practice the steps of Top Rock and Foot Work, and it is recommended that you have a professional guide when practicing these, because if the movements of Top Rock and Foot Work are not right at the beginning, it will be difficult to correct them in the future.

In fact, as long as your goal is not very bt movements, waist strength and arm strength can support your body at the beginning. When you can stand upside down with your bare hands, you can finally change from both hands to one-handed handstands, even if it is a small success. Toprock must be studied carefully, that is the most basic thing of breakin, and it also needs to have a feeling of up down, it is recommended to practice in front of the mirror, and then compare it with the tutorial.

It is to choose a time period to run for 5 minutes first, warm up and then pull the ligaments, practice the basic skills with **, Zheng Da dancer, dance the basic, and then dance the coherent dance that you will do, and the breaker is the top rock plus foot walk, and then take the move.