What are the methods to practice basic bending skills?

In life, many people do not pay attention to the protection of their waist, and even do many things that are harmful to their waist. Young people usually have better waist function, but after middle age, as people age, they will have various waist diseases. Once these diseases occur, they will be very harmful, such as affecting normal activities, so preventive measures should be taken, such as practicing basic bending skills. The specific methods are as follows.

How to practice basic bending skills:

1. How to play the front axle

To practice front bridge, you should first practice handstand and practice controlling your waist during handstand. The legs are vertically split in the air. The order is: support the ground with the left foot, support the ground with both hands in front of the left foot (remember to keep your head up and chest out), kick the right back leg (vertical splits in the air, pay attention to controlling the waist), follow the left leg, right leg lands on the ground, left leg lands on the ground, and raise the waist.

2. How to train if your waist is weak and too stiff

The best time to exercise your waist every day is when you wake up in the morning and before going to bed at night. This is what is called morning and evening exercises.

Waist flexibility exercise: lie on a round device with your waist empty. After a long time, your waist will be stretched. Repeat this exercise several times (when you stand up, you should pay attention to squatting with your head held high, and bending your waist to make your waist contract and relax properly).

Waist strength exercises:

Bend down quickly: Spread your feet naturally, shoulder-width apart, bend down, and stand up when you touch the ground. Practice repeatedly and you will see obvious results!

Abdominal and back muscles: Sit-ups, ten in a group, five groups at a time. To exercise the back muscles, lie on the ground, lift your hands and feet at the same time, the higher the better, hold for three minutes, and repeat three times!

3. Men's 360 Spin and Unstable Spin

The 360 ​​spin is the same as other aerial skills, which mainly involves the control and twisting of the waist strength in the air. The waist is used to generate power, and the waist strength should be controlled at the same time. It is best to have some air suspension. Pay attention to keeping your head up and chest out, and your legs straight.

The free spin is a more difficult spinning technique. It requires high coordination and control ability of the whole body. Pay attention to the details: push off the ground with force, the higher the height, the more circles you should do, but generally it is just two circles! Pay attention to the position of your hands and feet in the air, coordinate your body, keep your hands in the correct position, tighten your legs, and stretch your feet. The waist is of paramount importance. You must control your waist well and not let it loose, otherwise your landing and aerial dancing posture will be affected. Practice small jumps and four-position turns more often.

4. What to do if the lower fork rebounds

I can only practice more, stretch my legs more, kick my legs more! You must practice flexibility every day, otherwise your efforts will be wasted. Persevere and don't let your efforts go to waste.

5. How to press the instep effectively

When pressing the instep, there are two aspects to press: the softness of the instep, which is the arc formed by stretching the foot. The instep is divided into the greater instep and the lesser instep. It is best to have someone help press the instep of the foot. The method is: ask someone to help, hold the heel with one hand, and hold the instep of the foot (a little above the toe joint) with the other hand, then keep the hand holding the heel still, and pull the instep of the foot outward with the hand holding the instep, while pressing down to ensure that the tendons at the ankle are reached.

Instep exercise: Kneel on the ground, place two books or a thick mat under the instep, sit on your feet, and make sure to do it with your feet open.

6. I can’t find the feeling of a side flip

1. Before practicing side flips, you should first practice bending down (standing up as soon as you feel the bottom), handstands (waist control), and side flips (speed and uprightness). Then practice one-handed cartwheels. After you can do it freely, you can use a test paper to find the air lingering. When doing cartwheels and somersaults, remember to keep your head up and chest out.

2. When doing a somersault, the order of your body should be: one foot on the ground, both arms stretched upwards, with palms facing each other. Land on the front foot, bend the legs, move the body's center of gravity to the front foot and push the ground hard, open your arms and stretch them out on both sides, and kick the back leg upward quickly. This is done at the same time.

3. Please note: reverse your center of gravity, push off the ground with force, keep your head and chest up in the air, keep your waist tight, kick back quickly, follow quickly with the other leg, and land lightly. You can find two people or one person to help with the somersault in the air so that you can fully experience the power of the somersault in the air.

7. What should I do if I don’t have a good sense of dancing?

If you don't have a good sense of dancing, you can only watch more, dance more, and experience more. Practice more, watch more dances, and imitate more, and you should be able to improve!

8. Click to turn over Laowai

When doing the flip, you should pay attention to the flipping of the chest, waist and head. If the head is always crooked, it is because the waist is not lifted during the process. The key points of point flip: both hands should be in a vertical circle without shaking, with the upper hand touching the sky and the lower hand touching the ground; the feet should be in the right place, and the flip should be completed on half tiptoe, with the toes pointing to the side, and pay attention to lifting the hips; the waist should be upright, the chest and waist should be raised, and the flip of the waist should be completed on a plane, without shaking up and down. You can take a photo of your own points and then check for problems.

9. I can’t find the feeling of four-digit transfer

1. It’s not that you don’t have the feeling for the four-position turn, it’s that you haven’t practiced enough. Practice hard and you will get the feel for it.

2. Practice the ability to turn in four positions: half-toe strength and outward rotation (practice the power of pushing the ground with your feet, stand up on your head at once, keep the center of gravity on the five toes, don't tilt); hip control (lock the hips during the rotation, don't let them leak); keep the head and shake it.

3. Notes for four-position turns: Stand on half tiptoe in the right place and turn as long as you stand. The crotch must be locked, it cannot leak or tilt. Relax your upper body, keep it upright, and be careful not to stick out your stomach. You need to keep your head and shake it naturally, focus on one point, and don't drag it out. The hands should be used to hit and hold the hands, give them rotational power, and maintain the second position. The power of rotation is generated by the body, and the shoulder, hip and knee of the power leg jointly drive the rotation.

10. How to practice flat rotation well

The most basic rotation is a translation. Here are a few key points: the head should be able to be kept and shaken, and the head should be stared at one point, and it will naturally turn wherever it looks. Keep your upper body upright, control your waist and don't relax. Raise your hands sideways, keep them on one plane, and reach toward you as you turn. Stand astride and don't let go. Stand up straight with both legs, and stand on half toes. Keep your body in a plank shape while turning! Both feet should land directly in front of you, in the same direction.