Dancing requires a certain relaxation of ligaments and muscles. If you don't do warm-up exercises, it is easy to cause strain. Warm-up exercises should be moved to all joints of the whole body.

(1) Head activity

Hands akimbo, legs together, lift in the air, head bowed forward to restore lx2 beat, head raised backward to restore lx2 beat, head tilted to the left to restore 1x2 beat, head tilted to the right to restore lx2 beat, head turned to the left lx2 beat, head turned to the right ix2 beat, repeat twice, head turned to the left lX8, head turned to the right 1x8 beat, * * Every movement should be kept for a few seconds, and then when the head turns in this direction, it is the ear side that looks for the shoulder, not the face to the side. Keep your shoulders drooping and still. Look straight to the left and look straight to the right. In the limit position, the shoulders rotate around the chest, shoulders and shoulders, and rotate in the same direction and synchronously.

(2) Wrist activity

Hands can be raised horizontally in front or on the side, and both wrists are patted inward and then outward. Cross your hands and fingers to your chest, move around your wrist 1x8, and push your hands to each other lx 8. Lift the arm and back muscle arm from the side to the top of your head, and hold the elbow with the other hand for a few seconds. Change the tendons and muscles of the lower body of the other arm and bend over. Naturally sink your arm, press it down to your toes, and hold your left ankle with your hands. Hold the squat leg press down with your right ankle, straighten one leg, turn your upper body on the other leg with your center of gravity so that one leg is straight behind you, and try to keep your toes tight when you bend your legs back. Warm-up exercises need to open the joints, tendons and muscles of your body, so the range needs to reach the extreme, and you need to keep shaking, even shaking to a greater extent, so that you can exercise flexibility while warming up.

(3) ankle joint activity

Tap your toes and ankles inward around the ring lX 8. Then beat outwards in a circle 1x 8, alternating your feet, or hit the whole foot with lx8 and pull your heels.

(4) knee joint activity

When the legs are together, shoot left around the ring 1x8 at the same time, and then shoot right around the ring lx8. You can also beat your legs inward around the ring lx8, beat your legs outward around the ring 1x8, or bend and stretch.

Upper body exercise

(1) Shoulder lifting

Legs together, arms drooping, lift the right shoulder to recover 1~2 beat, then lift the left shoulder to recover lx2 beat, and repeat lx8 beat.

(2) shoulders and backs

Legs together, arms drooping, shoulders raised at the same time to recover 1x2 beat, repeat lx8 beat.

(3) Shoulder strap ring

Raise your arms horizontally, palms up, and bend your hands to your shoulders. At the same time, both arms beat forward around the ring lx 8, and then beat backward around the ring lX8 to exchange 4x8 beats.