Dancing lower back is an important part of basic dance training, which is of great help to improve the flexibility and dance skills of dancers. Here's the right way to dance the lower back:
1. Warm-up exercises.
Before starting to lower the waist, it is necessary to do sufficient warm-up exercises, including jogging, skipping rope, joint activities, etc., to increase the temperature of the body, increase the elasticity of muscles, and reduce the risk of injury.
2. Correct posture.
Standing position: Keep your feet together, your hands hanging down naturally, tuck your abdomen and chest, and look ahead. Keep your body balanced.
Lower back pose: Hands stretched forward shoulder-width apart. Slowly bend back while keeping your knees straight. Support your body with the strength of your arms and upper body until your hands touch the ground.
3. Step-by-step Xi.
Start with simple stretches, such as sit-ups, push-ups, etc., to increase muscle strength in your abdomen and back.
Perform lower back Xi exercises with support, such as holding on to a wall or bar, when there is support. Gradually reduce your reliance on support until you are able to perform lower back movements independently.
Xi the lower back in stages, starting with an inclined angle and gradually increasing the amplitude of the lower back. Keep Xi each stage 3-5 times for 5-10 seconds each.
When the dancer is able to adapt to a certain degree of lower back, he or she can try to perform continuous lower back exercises Xi to improve the fluency and technique of the dance.
4. Precautions.
Keep your breathing smooth when lowering to avoid physical discomfort caused by breath-holding.
Keep your knees straight when lowering your waist to avoid injuries caused by knee bending.
When lowering the waist, you should carry out moderate Xi according to your flexibility to avoid overstretching and causing injuries such as muscle strain or ligament tears.
When practicing the lower back for the first time Xi it should be carried out under the guidance of a professional dance teacher to ensure the correctness and safety of the movements.
Proper relaxation exercises should be performed after the lower back to relieve muscle tension and pain. You can gently massage the lower back muscles or perform soothing stretching exercises.
Autumn and Winter Check-in Challenge