1. Relaxation, the action after exercise. Helps relieve muscle soreness and will have great results if you stick to it.

Step 1: Squat slightly, cross your right leg, and place it on your left leg. Squat slowly and maintain balance as much as possible. Stretch your thigh and buttock muscles. Hold for 5 seconds and then switch legs.

Step 2: Stretch your left arm forward, push your knees together, lift your right leg back, hold your right ankle with your right hand, bring your right heel as close to the back of your thigh as possible, and feel your thigh and back Stretch the muscles, hold for 5 seconds and then switch legs.

Step 3: Open your legs horizontally, slightly wider than shoulder width, and inhale and lift your chest. Keep your shoulders level with the ground, straighten your right arm to the left, and at the same time clamp your right arm with your left elbow, pull it as close to your body as possible, feel the stretch of your shoulder and arm muscles, hold for 5 seconds, then switch to your left arm and repeat the action. Note that the stretched arm always remains straight.

Part 4: Inhale, lift your chest and close your lower abdomen, bend your right leg, extend your left leg forward and place your heel on the ground, squat slowly, feel the stretching of your thighs, buttocks and back muscles, hold for 5 seconds and then switch legs. .

2. Dance steps to lift your hips.

During the movement, you must always keep your abdomen and chest raised, your waist strong, and your buttocks tight.

Step one: Stand ready. Inhale and lift your chest, lift your left leg, open the five fingers of your right hand and stretch upward from the side of your body, and place your left elbow on your hip.

Step 2: Put down your left leg and take a step forward to the right. Place your body weight on your left leg, raise your right toes, shake your head, stretch your left arm to the side, level with the ground, and look at your fingers. In the direction of the tip, the five fingers of the right hand are spread out and the elbow is placed on the hip.

Step 3: Shift your center of gravity, step your right leg forward to the left, lift your left toe, stretch your arms back and forth, and open the fingers of your hands. Pay attention to keeping your shoulders as level as possible with the ground and your eyes looking straight ahead.

Step 4: Open your feet horizontally, slightly wider than shoulder width, make fists with both hands, twist your waist, place your arms on both sides of the body, at the same time, bend your right arm at the elbow and straighten your left arm. Hold for 2 seconds and then return to standing position.

3. Warm up, the movements before officially starting the dance.

Jazz dance involves a lot of head-shaking and shoulder-twisting movements. This movement helps reduce sports injuries. If your joints keep crackling during the movement, it is best to do two more sets. .

Step one: Open your feet slightly wider than shoulder width, relax your shoulders, and place the fingers of your hands on both sides of your hips. Keeping your upper body still, turn your head to the left and right sides, being careful not to move too fast.

Step 2: Keep your lower body still, lower your head and arch your back slightly, bring your chin as close to your chest as possible, then follow the sequence of: raising your head to the left, looking down to the ground, then raising your head to the right, and turn your head 180 degrees horizontally department. After completing this movement, perform it in the opposite direction.

Step 3: Hang your hands naturally, lift your right shoulder, and stretch your waist to the right. Try to keep the shoulder as close to your right ear as possible. Hold for 3 seconds and then do it in the opposite direction.

Step 4: Return to standing position, tighten your abdomen and lift your chest, and adjust your breathing.