Who s going to split and lower the waist? How do you practice?

I practice sanda.

Ligaments are necessary even in sanda that does not require ligaments very much, because if the ligaments are not good enough in Sanda, the strength of the legs is not even as strong as the punches.

In the case of sanda, the main ones are the ligaments of the hip (which need to be split), and the ligaments of the ankle.

Ligaments are pulled primarily by splitting (including horizontal and vertical forks) and sitting forward flexion.

The method of splitting the words:

First of all, you need to warm up and make your body sweat, so that you can't make your body too tense; Generally speaking, running for 10 to 15 minutes is more effective, but if you're at home, you can do some preparatory activities, do serious exercises, or do exercises such as high leg raises.

The point is to sweat!

Then spread your legs apart and slowly chop them down (preferably on a smooth floor, so that one person is more effective), and when you feel that you have reached the limit, (it is better to have someone help you, but you can do it yourself, but the effect will be reduced) move one foot outward, and at the same time do not move the other foot! Stop when you can't stand moving your other foot for 10 seconds.

Finally, follow this method for five sets;

If you are really cruel to yourself, you will be able to completely fork it in less than a month! The question is whether it will be able to persevere.

Usually we train for an hour in the morning and one hour in the evening.

If you do all of the above, you'll be able to chop it down.

Being young has an advantage, but I have also seen students in their twenties, and the key is whether they can persevere.

No matter what kind of dance you learn, you need to lower your waist and split your fork.

Before learning dance, it is necessary to be mentally prepared. No matter how difficult the dance moves are and how standardized the requirements are, they are beyond imagination.

The pressure of splitting, lower back, buttocks, etc., is the torture of the body, but also the exercise of the body, to learn dance, except not afraid of hard work, practice makes perfect, there is no other better way. This is also a process of honing the will, the arduous and boring basic dance skills training, which requires enough will to persevere.

Good flexibility is important in dance because it allows the body to move through the shape of the body in a broad, beautiful way. And exercise good flexibility to be able to do some movements easily. Such as splitting and bending.

Latin dance requires the practice of the basic skills of splitting the lower waist, which can help increase the flexibility and coordination of the body.

In order to make the body more adaptable to dance, leg presses, kicks, etc. are indispensable, but different types of dance have different requirements for the flexibility of the body. Like splits, lower waists, these are just the basics.

If you learn Latin, jazz, hip-hop, modern and other movements that rarely need to be used, you need to practice, but it doesn't have to be particularly good. In fact, good flexibility is just as important for dance as coordination and rhythm.

It's best to have a place suitable for practice, or a bar that can help press the legs and lower the waist

When practicing, it is best to wear dance clothes, or practice clothes and elastic clothes, otherwise it is easy to strain and damage your clothes!

Are you good at leg presses and kicks?

When pressing the legs, pay attention to the two legs do not bend, do not lift across, after these two points are done, your little belly to stick to the thighs, the chin can be tight.

If you can do it, it's very good, and the front leg, side leg, and hind leg, each must be controlled for at least three minutes!

When kicking, can you kick both legs straight to the top of the head? If I could, I would be able to go down this way

Before going down, it's best to ask a companion to help you move your legs, lie on the ground, stretch the lower leg, and move the upper leg to the ear as much as possible

Every time you have to press, kick, and move your legs, so that after the body is hot, it will help you get a better lower fork!

When you go down, whether it's in the front or in the back, the legs should be straightened, pay attention to the back leg knees, and never touch the ground, two.

Stretch your legs, support the ground with your hands, and press down little by little with all your strength, if you can hold on, you can get down beautifully in two days or three times!

There are a lot of things to pay attention to in the lower waist, if the waist is not very good, start with the small waist first, and control it after going down, don't get up right away, the small waist can go down.

After being pretty, start to practice lying on the ground and supporting the waist, (I said you can see all this, right??) ）

Finally, the two people are combined and can help each other, and every time before the waist, ask a friend to help you shake the waist, or pull the waist, to hear the part of the waist.

The bones rang, and then the waist was opened...

Finally, when you start to lower your waist, you must follow your head with both arms, go down together, get up together, don't get up with your arms first, like that.

Wrong! When you get up, you have to exert your thighs, and then push your hands slightly on the ground, and you can get up with a little more strength on your waist!

You have to keep in touch every day, and sometimes your waist and legs hurt, but if you give up like that, you won't succeed!

I've been dancing for eight years, and I still practice every day!

Straighten your leg and push it against the wall, taking care not to bend your other leg. Practice every day until your legs are pressed against the wall; The lower back should first train the flexibility of the waist, lift a breath, and slowly go back with both hands until the waist can control the weight of the body.

Throw the waist, tremble, crush the shaft, and the soft opening is good.

It's best to go to a professional place to learn, if you don't practice right, it will be bad for your health! Easy to strain! It's best to go to a professional place!

1.Split.

Before splitting, you should prepare for the basic skills of leg pressing, don't force yourself to go down when splitting, as long as you feel pain, insist on 10 to 15 minutes each time, make these preparations, you can go down the fork, and when you go down to your limit, it will be effective if you insist on 10 seconds, but it will hurt a little the next day, and it will get better slowly.

2.Lower. There is nothing you can do when you lower your waist, only look at your own waist strength and the exercises you acquire, you will be fine slowly and connected, it is best to kneel down and lower your waist, and be safer. If you are in a hurry and want to stand down, whether standing and kneeling I will teach you a method, support your hips with your hands, just press your head down, and then row one hand supporting your hips to the front of your head at the leg of the leg, and then put the last hand down in the same way, and you're done, pay attention to the hand to be straight.

If you want the ligaments to open, you can practice yoga, splits and lower backs can be trained, and as long as the ligaments are opened, they will not go back easily.

This should not be rushed, otherwise it is easy to strain the muscles and bones, exercise the muscles when they are sore, and rest gradually.

Hello landlord;

The leg press is usually positive pressure and side pressure and back pressure. Generally, run to warm up for 10 minutes and then press your legs. Continue running for 3 minutes after pressing.

Continue pressing. Then ask someone to give you 3 times to climb to the sky. Cycle 3 times a day on the go.

After pressing for a week, try it, vertical and horizontal forks. If you are not afraid of pain, do it seriously. Two weeks should be fine.

Sister Feng was just about to close her eyes, and saw a man and a woman walking towards the kang, as if they were about to go to the kang. Sister Feng was busy, so she called Ping'er and said:"There's a man coming here!

shouted twice, only to see Feng'er Xiaohong rushing to say:"What does grandma want? "Sister Feng opened her eyes and saw no one, she understood in her heart, and refused to say it, so she asked Feng'er:

Where did Ping'er go? "Feng'er said:"Didn't grandma call to invite Grandma Liu?

Sister Feng froze for a while and didn't speak.

Honestly, I'd also like to know how to split the horizontal and vertical differences.

The basic skills are practiced slowly, and there is no quick fix.

Find someone to press it down for you, and you'll be done.

Just keep practicing every day.

Hard break. Hold back, hold back, break hard. But you can't break it.

There is a quick way, as long as you press down hard, as long as there is a sound in your legs, it means that you have really practiced.

I practice every day, I am a 17-year-old girl, and I also want to practice ......

I believe that there is only persistence.

It will work.

The two technical tasks of splitting and lowering the waist are not effective in a while.

Usually after running to warm up, press on the ribs, not too high at first, just open 90 degrees.

Pay attention to the leg press, the toes of the supporting feet should point to the ribs, and the knee of the leg that compresses the ligament should not be bent and straightened. The first half.

Lean forward, try to stick your chest to the top of your thighs, and hold it for a period of time when you reach the limit, and pull the ligaments.

It's loose. When you don't feel the pain in your foot, you can go up a notch, and you need to press hard to have an effect.

I think so, we're doing a Latin dance, and our Latin dance requires a lot of basic skills, but some Latin dances don't need basic skills, and in my opinion, if Latin dance had basic skills, it would look better.

Yes, I need to start practicing the basic skills, and when the basic skills are learned, it will be very beneficial for learning Latin dance, and I also learn Latin dance, and when I start practicing the basic skills, uh, ......Miserable ......

Those who are demanding of themselves will split these, but those who are not demanding of themselves will not.

It mainly depends on yourself, anyway, how to say these are the basic skills. It is good for you to practice well, mainly to see what kind of attitude you have towards dance to learn ......

You don't need it when you start learning, but when you learn samba and cowboy use some difficult movements, you need these basic skills.

Give a good review.

You don't need it at first, but there will be physical classes, and you will gradually get used to it, and your body will be flexible.

Professional dancers are definitely in demand, and you can see similar movements in Latin dances performed by some professionals. If it is an amateur, it is definitely better and better to have certain basic skills, and it can also beautify the body, but I really don't want to practice, and the impact should not be big!

I also learn Latin dance, flexibility training is good for Latin dance, advanced routines in the female step is to be able to split, lower the waist.

For example, some of the first movements at the beginning of Latin dance are a little difficult, and it will always be beneficial to learn them.

Yes, because the ligaments of the person need to be loosened, if you do not have these basic skills, the ligaments will be strained when dancing, and you will not be able to jump properly.

Yes, when it comes to practicing well, there will be Latin dance moves at the waist.

If it is an occasional need for a regular class, it is required if it is a group dance or a pas de deux.

No, but it still needs to be practiced.

I also learn Latin dance, and in the summer, the teacher makes us split, which hurts, but it's also good for Latin dance, so I put up with it.

Don't do it at first、、But if it's a little basic、、It won't be very tiring later。

Yes, there are leg presses, kicks, etc...

It depends on how long you've been practicing, if it's a beautiful pas de deux, you'll definitely have it, just learn it or not.

It is also needed, but less than other dances.

It's better to practice to exercise your flexibility.

If you want to jump gold or silver medals, you have to have some, and bronze medals don't have to.

Generally speaking, sometimes the best way to do it is to stand up and dance in multiple positions.

I'm also learning Latin dance, I can't split, I can bend down, I can't bend up.

Yes. [Don't explain, find the basic knowledge yourself].

Of course, if you have to do these actions later, if you don't do it, you will learn in vain.

If you need it, you can do it again and again.

Don't do it at first, but do it to the advanced combination. It's very tiring.

It's up to you, you don't need to practice the basic skills now, but if you want to make the dance more interesting, you need to be tricky, so in this case, you need these!

It depends on your age. Basically, there is a difference between a person's ligaments before and after the age of 16. After the age of 16, the skeletal development is basically fixed, so the ligaments are also fixed.

So, for younger people, it is recommended that they use the tremor method. In a good stretching posture, the ligaments are stretched to the limit through tremor movements. The effect of this pull is obvious.

However, for people with relatively mature bones. This method can only bring a short-term stretch of ligaments. It is also very dangerous and easy to get hurt.

Therefore, if you are over 16 years old, it is recommended to use the hydrostatic pressure method. Hold in an extreme position for 30 seconds, rest for a few seconds, and then hold the position. It is generally recommended to stretch in the extreme pose for no more than 30 seconds.

Failure to do so may result in muscle injuries in the opposite direction. This method of static pressure will maintain the stable flexibility of the ligaments for a relatively long period of time.

It takes at least 10-15 minutes of flexibility exercises for the ligaments to be fully opened, which is also a good way to relax after intense exercise. The muscles will also become more elastic as a result of these simple stretching exercises. Flexibility exercises must be learned gently, otherwise it is easy to strain.

Pressing it every day. After warming up, the effect is better. It's best to pull on your own, with your breathing, and take a deep breath and press down. If someone helps, it's better to have an experienced person. The horizontal fork is really difficult, you can pull the small crotch apart first.

Put your feet on a high place and press up, practice more, so that the split is easier, find someone to help you hold on slowly, persistence is victory