Does practicing hip-hop require strength? How to exercise hip-hop muscles?

　　Compared with other ordinary dances, hip-hop dance requires exercise For muscle and strength support, just relying on a little training during dance practice is not enough. How to improve the muscle strength suitable for hip-hop dancing? To carry out targeted exercises based on the parts, please see the following fitness plan.

　　Street dance steps/methods

　　1. Strength test:

　　Before you start a workout plan and when you want to modify your training plan, get to know your body by doing strength tests. First, select the items for which you want to formulate an exercise plan, and then conduct a test. The purpose of the test is to understand your own limits, and use 40%-60% of the limit as a single group intensity, and use a certain number of groups as the total amount of exercise each time. Stick to regular exercise and do strength tests every month to adjust your plan.

　　2. Chest muscles:

　　First of all, if you can do more than 50 standard push-ups at a time, it is recommended that you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell flyes. If your limit is below 50 times, then push-ups are still a very effective method for the time being: 40%-60% of your limit, 5 sets per day, with 120 seconds between sets.

　　hint : Strictly observing the intervals is a guarantee of intensity. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands when supporting the floor. You need to exercise every day.

　　3. Deltoid muscle:

　　That's your shoulders. All you need are dumbbells, or you can use a 1.25-2.5 liter water-filled drink bottle.

　　practice : Hold a dumbbell in each hand, and stretch the arms to both sides of the body as much as possible without completely straightening. The arms are at a 45-degree angle to the body. Quickly lift the dumbbell upwards and sideways until it is at an angle of about 45 degrees to the direction of the body. Then slowly lower it back to the original position. It is better to fix the number of single sets at 10. Choose a weight with your own limit of about 20 as the load for the exercise. Do 8 sets of each exercise with an interval of 120 seconds. Two days are a cycle.

　　hint : It is also necessary to strictly abide by the interval time. The key points of the movements are the fast movement on the stage and the slow speed of the lowering movement. Don't be frustrated because your confidence is less important. When I can press 90KG on the bench press, the dumbbells used for this exercise are less than 4KG.

　　4. Triceps:

　　Outer arm muscle exercises: Hold a dumbbell in each hand, reach behind your head, and lift the dumbbell upwards. 15 dumbbells are used as a group. Choose a weight with a limit of about 25 as the exercise load. Do 4-5 groups for each exercise, with an interval of 180 seconds between each group.

　　Daily exercise tips : Best used in combination with other exercise methods.

　　5. Biceps:

　　The inner muscles of the upper arms have been trained in a beautiful way: hold a dumbbell in each hand, keep the arms close to the body, keep the upper arms motionless, and lift the forearms upward. Use 10 exercises as a group, and choose a maximum weight of about 20 as the exercise load. Exercise 6 groups each time, with an interval of 90 seconds between each group. Exercise every day.

　　hint : When performing the movement, the upper arms should be close to the sides of the body, the body should be upright, and do not swing. Try to relax the wrists so that it feels like holding the dumbbell instead of tightly grasping the dumbbell.

　　6. Abdominal muscles:

　　Simply put, it’s your belly

　　Practice 1 : Lie on your back and put your calf on a stool or small bed so that your thigh and calf are basically at a 90-degree angle. Eye Look straight up, and repeatedly look up quickly at your knees. Do 3-4 sets a day, reach your limit in each set, and rest for 120 seconds between sets.

　　Practice 2 : Lie on your back, straighten your legs and quickly lift them up until they are perpendicular to your body, and then slowly put them down (10 seconds). Do 15 reps in each group. Start with 3 groups a day. Once you get used to it, increase the number of groups to 6 groups.

　　hint: To exercise with the second action, it is best to grab something (not hair) with your hands behind your head. Abdominal muscles are not skeletal muscles. To practice them, you must practice them every day. Basic training - including strength training balance exercises coordination [including control - balance and endurance training.