First, you will need to warm-up, so here are some exersizes you can do:
10x star jumps
5x tuck jumps
1 min run on spot
1 lap around house ( run or jog)
Now, here are some stretches!
WRISTS,ANKLES AND SHOULDERS
- clasp your hands together, and roll your hands in circles
- . Sit with one leg out and one ontop of your leg, and roll your ankle in a circle.repeat on both sides.
- Get into a bridge and rock back and forth, watch your wrists and shift your body over them.
- Sit down with legs out and put your arms behind you with your hands faceing backwards, next slide your arms back and go as far as you can and hold it for 20 seconds.
BACK
- hold a bridge for 30 secs.repeat this 3 times.
- Lay down on your stomach and place your hands by your hips/stomach, now push up and lean back. Hold for 20 seconds.
- If you can do a scorpion/needle hold one for 20 seconds.
- Go into a straddle(legs out) and lean to your right leg.Grab ankle with both hands and hold for 10 seconds. Now move onto the otherside. Next, lean into th middle as far as you can and hold for 30 seconds.
- Hold a lunge(each leg) for 20 seconds. Now shift your weight onto your back leg and straighten your front leg and lean down.
- Hold a froggy for 30 seconds
- Go into left/right leg splits as far as you can and hold for 30 seconds.
- Hold middle splits(as far as you can go) for 30 seconds
https://www.youtube.com/watch?v=nRKkCDrgIbk&list=PLpqQaHOe4180auAILSBov1YuAapaYsGhF
https://www.youtube.com/watch?v=Rh66PV1Mu0E
ALSO! add me on instagram: howtodance122904
No comments:
Post a Comment