The easiest way to bend down

Bending back is a basic movement in dance. It not only can train the dancers to be stronger and more flexible, but also is the basis for learning difficult dance moves. In the process of practicing bending down, not only long-term practice is required, but also some skills are needed. Because bending down is a reverse physiological action, it can be somewhat difficult. So below I will introduce to you a relatively simple method of bending down.

Warm up before bending down:

1. Do jumping and squat jumps to make your body sweat slightly. To open the shoulders, the chest and waist need to be opened, and the waist needs to be moved. You can start by moving the chest and waist up and down the bar.

2. Order: head, hands, hips, shoulders, chest, waist.

3. Do you want to take a deep breath?

4. Look in the direction of your hands.

5. Straighten your feet, push your hips up, and then push your waist up after going down.

6. If you can’t get down, you can lie on the ground and prop yourself up until you feel better.

7. After standing up, bring your legs together and squat down, lean your body forward and hold your feet with your hands for 3 minutes.

8. It is best to massage and cover your body with hot water after exercise.

Note:

1. If you can't bend down while standing, bend down first, kneel on both legs, support your waist with both hands, and bend down slowly. Master the rules. Your legs cannot fall backwards, but must stand upright. Go down and stand up again. Practice repeatedly.

2. When bending down, support your heels with your hands to control the posture.

3. You should bend your waist according to your ability. If you have a bad waist, you should lie on the ground to support your waist first, then kneel down, and finally bend your waist when standing. You should also pay attention to the method of supporting your waist on the ground. First, support your head, chest and waist, and then your upper waist. Another point of supporting your waist on the ground is to lower your shoulders. Don't get into the habit of squeezing your shoulders and shrugging when supporting your waist. Don't forget to stand in the right position with your feet at the end, and hold your calves with both hands for a while.

There are two ways to train your lower back, and both of these methods are based on my own experiences. Please forgive me if it doesn't work. The first type: Stand sideways with one hand on the handlebar and the other hand in a single supporting position. Then, slowly lower your waist starting from your head, neck, shoulders, chest and waist, first to the limit of your lower back, hold for about 10 to 20 seconds, then pull your waist back/tighten it, let your waist rest, and then repeat. The number of times depends on your personal limit, and you cannot force yourself to practice.

. Wait until you can support yourself with one hand before trying to bend down without the handle. It is recommended to have someone watch over you while you are practicing. When you are doing the backbend, someone else can stand by and place their hands, palms facing up, in an arc shape, behind the person who is preparing to bend over, just in case. (Note: other people's hands cannot be pressed against the back of the person who is about to do the bent-over. They must keep a distance so that the person doing the bent-over has enough space to bend boldly.) Second method: Stand with your back to the wall at a certain distance, raise your hands upwards, and then slowly bend down from the head, neck, shoulders, chest and waist. Remember to hold the wall with your hands when you bend down, and slowly crawl down little by little until you reach the ground. Then slowly move your hands up the wall to return to the original position. Remember to return to your waist after returning to the original position. This method also requires supervision from others. I hope the above two methods can help friends who can’t bend their waist.