What foundations do you need to learn dance?

1, leg press. This is the most basic training content in basic dance training, which is the pressing of front, side and hind legs respectively. Leg press's exercises help to open the ligaments of students' leg joints.

2. Press your shoulders. This is an exercise to open the shoulder ligament. When pressing the shoulder, put your arm straight on the handle. The distance between the legs is slightly equal to the shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down.

Step 3 kick it back. Stand with your hands on the small splayed part of the handlebar, knees straight, head up and look straight ahead.

4, big kick. This is a training to develop leg strength and openness. Whether it is the front leg or the side leg, the upper body should be kept upright, the middle part should be clamped and the eyes should be fixed on the front. Keep your instep and knees straight during kicking.

5. Cheating. Conducive to stretching leg ligaments. Split your left foot forward, hold it with both hands 1-2 minutes, then keep your legs still and lean back. Basic students can hold the ground with their right hand and their hind legs with their left hand.

Extended data

According to the survey, the most vulnerable parts in aerobic dance are tibia, foot, back, knee and ankle.

The main causes of sports injuries in aerobic dance are excessive exercise and sprained foot. Ligament strain, etc

Causes of aerobic exercise injury:

External factors, clothing and shoes problems, warm-up activities, relaxation, insufficient stretching, action problems, poor coaching methods, etc.

2. Internal factors: insufficient dancing skills, insufficient adjustment, too tight legs, weak hips, and eagerness to achieve success.

Methods to prevent injuries caused by aerobic exercise;

In view of external factors, you can wear clothes and shoes suitable for sports, get ready for activities, fully relax and stretch, and follow a good coach.

2. In view of the internal factors, choose the course that suits you, don't rush for success, and at the same time pay attention to the improvement of your basic physical fitness.

reference data

Baidu encyclopedia-dance

reference data

Baidu encyclopedia-