How to get up after the lower waist, how to get up after the lower waist of the dance

If you are of average physical fitness, do the exercise every day or two: 20 squat kicks (that is, squat down and stand up and bounce forward with the left foot, then crouch down and stand up and bounce the right foot once, do this 20 times); 20 push-ups; 20 two-headed up (that is, lie down and use the strength of your abdominal muscles to make your hands and feet lean up together, touch each other, and do this 20 times).

This is a compulsory test for karate, and it is very useful for improving physical fitness!

Remember to do all three exercises together, otherwise the effect will be greatly reduced!

Practicing karate is mainly about practicing some strength! If you want to be truly proficient. Everyday physical fitness is indispensable.

Including sit-ups and push-ups, as well as pulling ligaments and the like, as well as barbells, etc. If you feel soreness and pain, take a break to see if it's injury or fatigue. Weights such as barbells have 10 to 20 pieces per set, 2 to 3 sets.

The 30-40 physical fitness is also 2 to 3 groups, and it is best to practice every day, or you can practice for a while to rest for a day

I studied dance, I have been learning for 7 years, you can have the front foot, the back leg must be straight, there can be no gaps in the floor, and then slowly you can learn to straighten the front leg, and strengthen the training of the left leg, because the left leg will be weaker. There is also the waist, start with kneeling, and after slowly practicing and maturing, you can try to let people help you to stand and lower your waist, and you can also lower your waist against the wall, and finally you can stand and lower your waist and grab your feet, then your basic skills have been completed.

It should be the reason why your waist strength is not enough to account for a lot Try 50 100 sit-ups a day, the effect is obvious, a week is enough, and before you want to get up, try to bring your hands closer to your legs, push the ground with your hands, and lift up with the strength of your waist.

It is based on waist strength, and your arms swing upwards also have momentum, and the weight must be shifted to the feet first. There is also a thrust when the hand is off the ground. Remember, the head is the last to start.

= Your waist strength is not enough, if the waist softness is good, that is, the waist and abdomen strength is not enough, practice sit-ups, according to your own situation to determine how many you do at a time, but every time you must practice to the limit to enhance abdominal strength.

If the softness is not very good, practice waist softness.

Also, let your teacher help you get up a few more times, that is, when you get up, give you a little force, you must follow the teacher's strength to get up, come a few more times, find the feeling of finding it, usually practice more, it is not difficult to get up.

First, train waist strength. You can slowly practice it by hanging your waist.

Second, practice tenacity. Hold on for a longer period of time by opening the waist, throwing the waist and repeatedly lowering the waist.

Third, practice kneeling. In this way, it is easy to get up and easy to find the feeling of getting up.

Finally, when you get up, you should use your hands to use the cushion force to go down first, and then support yourself, and at the same time you should also use your waist strength, which is a drum of energy.

When the waist goes down, the strength is the opposite method, I remember when I was young, I didn't dare to get up, the emphasis is on the perfect combination of stomach and waist strength, more training board waist, but don't let the back hurt. In addition, the strength of the arms is also very important, when we get up, the arms should give a certain amount of strength plus the strength of the waist and stomach, generally when we lower the waist, the stomach master can bear the weight of a person who weighs the same as himself, practice well.

To train waist strength, first learn to hang your waist, hang your waist on the target pole, and learn to get up by yourself.

Put your weight in front of you, and then use the strength of your waist to prop yourself up, if it really doesn't work, you can practice against the wall.

First the top span, then the hard prop up, if the foundation is not good, fall to the ground first, and then get up.

Famous dance, it's amazing.

Do you want to come up with both hands when you lower your waist I can only come up one by one.

When raising the waist, the arm is supported and the hand is pushed in the opposite direction to the ground, and at the same time, the force is used for the cross, and the forward direction is forcefully pushed. Slowly feel the force of each part for the first time, do it well for the first time, and you can complete it well every time in the future.

Some people can use the waist and abdomen strength completely, but some people have difficulty doing it, such people can first push with their hands, and when the angle between the body and the legs reaches more than 45 degrees, it is to stand up with the waist and abdominal strength. If you can't stand up at this time, then the waist and abdominal strength need to be exercised.

The lower waist movement method is: stand with your legs shoulder-width apart, raise your arms up, raise your hips, and lean your upper body back until your head is facing down, your palms are on the ground, and your whole body is arched. Ask your limbs to be as straight as possible and your hands and feet as close together as possible.

Beginners can do this by standing with their backs to the wall and then moving down by holding on to the wall; You can also ask someone else to hold your waist to do it.

Use the strength of your waist to push it up.

It's better to hold on to something sturdy.

Show you a few pictures and you'll know.

The first thing to do is to kneel.

It can be practiced like this.

Then practice standing down when you lower your waist. It should be raised with double water. As follows.

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<> then it's OK!

The lower back requires the strength of the waist and the long-term practice to master the skills. To practice the lower back, you need to use a mat anti-slip mat. First, it is non-slip, and secondly, even if you fall, it can also play a cushioning role and not get injured.

1. Prone method: Lie on the floor on your stomach, put your hands on both sides, slowly hold up for a certain period of time, repeat several times, bend your legs, and find your forehead in the soles of your feet.

2. Kneel down the waist: kneel and stand, the calves and the body are at 90 degrees, the hands hang down naturally, slowly lower the waist backwards, and grasp the ankles with both hands when the waist is lowered, and hold for a certain time. Kneel down, keeping your knees up to your pelvis at all times.

Three, shabu waist with the waist circle, three hands, the order of the front, side, back, can be from left to right, can also be from right to left first.

4. Standing and lowering: After the above three exercises have achieved a certain effect, you can stand and lower your waist. Bend your hands and feet shoulder-width apart until your hands reach the floor, then slowly shorten the distance between your hands and feet. You can hold on to the wall and slowly lower your waist to prevent falling.

After practicing the lower back, you need to do waist cushioning, sit with your arms on your feet, bend forward, find your knees with your chest, and pat your hands on your waist, so that your waist can be adjusted and not easy to strain.

It is very important to rely on the strength of the legs, move the center of gravity to the legs, and then use a little force on the hands, and the waist movement is a little more relaxed so as not to hurt Oh, if you are a beginner, do a good job of throwing off the waist with the help of the rod, it is good for yourself.

Hello, I'm learning dance now, the lower waist is the strength of the waist, and getting up is also the strength of the waist, you can use the power of your hands to push down, and then use brute force to use your waist, you can get up...

I also learned Chinese dance, and I used the strength of my legs to hold my waist up.

Rely on the waist to get up.

You can use your hands to hold the ground hard and borrow force.