horizontal split method key: horizontal split refers to the legs spread left and right into a shape. Support your hands in front of your body to make your upper body straight, and then try to make your body vibrate downward until your legs are separated into a line and sit below the ground. Horizontal splits can be used to dance difficult steps, such as flexing the body and splitting the legs. The best way to practice horizontal splits is to stretch the leg ligaments in various positions in horizontal splits.
horizontal fork How to quickly go on
First, warm-up training. Warm-up training is essential before training to avoid causing ligament strains.
Second, stretch . In conjunction with respiratory training, gradually expand the length of the ligaments of both lower limbs. The strength should be eased, and no violent pulling should be carried out. Continuously stimulate the tendon receptors at the end of the muscles, and gradually extend the muscles and tendons.
Third. Gradually train muscle groups in different parts of the body every day for drafting training, with soreness and swelling as the degree.
Fourth, after each stretch, you must perform relaxation training . In order to metabolize the lactic acid produced in the body, so that the body can quickly carry out the next training.
horizontal fork one-line horse How to practice the correct posture
Frog lying
The two thighs open to both sides and the body is ninety degrees, and the thighs and calves are also 90 degrees lying on the ground, put our strength on the hips and press the hips to the maximum extent. Do five sets, each set for 5 minutes, and rest for 30 seconds between sets.
Butterfly style (belly angle style)
Sit on the ground with your hips, and your body is perpendicular to the ground and thighs. The soles of the feet are opposite, the soles of the feet are close to the crotch, and the outside of the thighs and calf are close to the ground. Do five sets, each set for 2 minutes, and rest for 30 seconds between sets.
Half-shaped
This action is similar to a pounce step and a fall fork. It is to exercise on the basis of the frog lying, straighten one leg, press the center of gravity on the hip, and exchange the two feet. Do five sets, each set for 2 minutes, and rest for 30 seconds between sets.
Horizontal fork
The legs open to both sides to the maximum extent, with the hips, thighs, and calves facing the ground, and the body continues to pounce forward and lean back, so that the inner side of the crotch is fully under pressure. Do five sets, each set for 5 minutes, and rest for 30 seconds between sets.
The above is a detailed introduction to how to quickly move the horizontal fork and how to practice the correct posture of a horizontal fork. If you have difficulties with horizontal and vertical fork and other problems in dance art exams, please leave a message and a private message in the comment area.
