The essentials of leg sucking and stretching are as follows:

Leg sucking and stretching training

Training purpose: Learn how to control your limbs (feet) to exert force and suck your legs. When doing this, control the hip of the main foot.

Preparation posture: standard sitting position with the big ischium on the ground (refer to the requirements for stretching), sit with hands on hips and legs sucked (put both hands on the front of the waist, five fingers and disturb, press down on the wrist)

Action explanation:

Lie on your side, straighten your legs and stretch your feet, straighten your lower arm, support the other arm in front of your body, and use your main leg ( Supporting leg) is fixed, the power leg (action leg) is sucked up, the knee and instep are pushed up, and the knee is sucked to the inner knee socket of the main leg. The thigh is fixed, and the toes lead the calf upward to 90 degrees. After reaching the position, the power leg straightens the knee and stretches the foot. , extend the toes far away, and slowly lower down to restore in a controlled manner. Important and difficult points: Keep the main leg straight, kneel and feet fixed on the ground without relaxing.

The power leg always keeps the foot stretched. When inhaling to the inner knee socket of the main leg, tap the toes lightly, with the knee and instep pointing directly upward. When extending upward, the thigh is fixed, and the toes lead the calf upward. The standard is 90 degrees, everyone. Act within your capabilities. Pay attention to the stability of the body during the movement and do not swing left and right!

Three ways to practice leg suction and extension

1. Suction leg sitting up Bi's training (stretching the feet) with the knees facing up , stretch your toes, point your toes on the ground, retract the arches of your feet, do not step on the ground with your whole foot, and then drive your calves with your toes, and straighten your knees.

2. Leg-sucking sitting training (hook your feet and kick your legs), leave your heels off the floor, use the power of your heels, and kick out with explosive force and tighten your leg muscles. Hui Qing.

3. Leg-sucking sitting training (flat feet) Maintain the posture in the picture, clamp a piece of A5 paper between your knees, and perform leg-sucking and stretching exercises. Stretch or stretch, retract your flat feet and place them on the floor, practice Feet tightened.

Notes:

1. When "single leg sucking", stretch your toes and suck the leg along the inside of the main leg

2. Pay attention to the shoulders during training Stay close to the ground without leaving the ground

3. When doing leg lifts, bring the entire leg with your toes and keep your thighs motionless.

4. When controlling the lower leg, extend the toes far away and straighten the knees.

Easy to make mistakes:

1. When sucking both legs alone, not in place.

2. The insteps are not stretched when sucking the legs.

3. The knees cannot be straightened when extending the legs.

After-class homework:

In addition to mastering the main body movements learned in this class, students should also pay attention to the main points and precautions of the suction and extension leg combination. I hope that students will Practice more later. In addition, students need to find music to compose in order to better master the combination.