Kneeling waist technique

Everyone who dances knows that bending down is a very common dance move, especially in Latin dance and ballet, which everyone is required to know how to do. The dance move of "bending waist" is neither difficult nor easy. The key is how to mobilize your own waist strength, plus long-term practice. At the same time, there are certain techniques for bending down. With the help of a wall, a chair or others, it can be done relatively easily. Here are some techniques for bending down.

How to do waist bending exercise

1. Before bending down, you must move your waist to avoid injury.

Then ask someone (mom or dad) to hold your waist (have him hold your waist to prevent you from getting hurt), then you can bend backwards with your palms touching the ground, and your body forming an inverted U shape.

2. First, find a stable place to push your hands, such as a windowsill. When you first start learning, turn your back to the windowsill and reach down little by little until you can bend down and easily reach the windowsill. Just kneel on the ground, don't push your butt down, bend down while kneeling, use your hands to support the ground, and keep practicing! When you reach a certain level, stand up and bend down. Remember to do this both when you are bending down and when you are standing up. Always think about finding your butt with your head, and there will be no danger if you raise your head hard.

3. You'd better start by lying on the bed, and support yourself by bending down (I don't know if I have explained it carefully enough), feel the feeling of bending down, and then hold on to the wall. This will be better!

4. Stand with your back to the wall, support yourself with both hands, and slowly push yourself down. You must not be afraid of pain. But it is best to use a wall with a bed next to it, because you may not be able to stand steadily at the beginning. Don’t be too impatient to practice too much every day. It’s best not to exceed 20 times. Slowly, after practicing for a period of time, it will get better and you will be able to bend your waist freely!

5. First, stretch your waist, then practice lying on the ground and supporting yourself. After practicing for a while, bend your waist under the supervision of a teacher.

I kept practicing lying on the ground, propping myself up, and then moving down little by little. I needed help. Later it got better, and I could get down by myself, supporting my waist with my hands, and it didn't hurt at all.

6. Stand up and bend your waist backward until your hands touch the ground, then continue to shorten the distance between your hands and feet. However, if your waist is not so flexible, you will fall if you do this. So find a pillar or a wall, or kneel down and practice bending your waist backwards. The distance from the wall is inversely proportional to the flexibility of your waist. Then bend backwards, and after touching the wall, keep bending downwards. This way you don't have to worry about falling. Just practice for a period of time.

7. Lower back training is usually done under supervision, but a person can also do some simple stretching exercises to relieve the stiffness of the lower back:

1. Keep your body straight and close to the back of the chair.

2. Straighten your legs, then bend them. Use your hands to pull your knees to your chest, hold for 30 seconds, then return (do this for each leg)

3. Raise your arms horizontally to shoulder level, bend your body downward as much as possible, and then return to the original position (do this while standing)

4. Raise your arms forward and bend your body downward

Precautions

There are two types of waist bending: kneeling waist bending and big waist bending (the kind that is done while standing). It is easier to practice the kneeling waist bending first. Place the center of gravity between the two legs. Push the hips forward, first tilt your head back, and then relax your spine one section at a time and let it fall down. Control your waist and back and keep a good center of gravity.