What are the waist flexibility training exercises for beginners?

Many people who have just learned some dance moves have insufficient body flexibility, resulting in some moves not being performed very well. So they think about starting to train flexibility, but people who are just starting to train flexibility should be careful, take it slow from childhood to adulthood, and don't rush for success. So do you know what waist flexibility training exercises are available for beginners? Let’s go take a look below!

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Bend forward: It is mainly used to train the ability and flexibility of the waist to move forward. Specific methods: stand up side by side, straighten your legs and knees, hold your hands with your fingers interlocked, and lift your hips straight up, extending your hands with your heart facing upwards. Then bend the upper body forward and bend the waist, keeping the palms of the hands as close to the ground as possible, straightening the knees, flexing the hips tightly, and fully flexing and extending the lower back. With your hands loosely inserted, bend your elbows from both sides of your feet and hug your heels tightly, keeping your chest close to your legs and fully flexing and extending your waist. Hold for a certain period of time before releasing the pressure and standing up. You can also turn your waist to both sides when your hands touch the ground, and touch the ground on both sides of your feet with the palms of your hands to increase the flexibility of your waist's up and down rotation when flexing and extending.

Back swing: Mainly used to train the flexibility of the waist in backward movements. Specific method: Stand up side by side, support one leg during training, and swing the other leg back and straight up. At the same time, keep your arms straight, bend backwards with your body and perform a backward swinging movement, so that the lower back Be fully clamped, and the front side of the disc is fully flexed and extended: Action details: Backswing legs and upper body are flexed and oscillated at the same time; support legs, knees are straight. Head and arms are bent backwards to perform flexible backswing boosting movements.

Waist rotation: mainly used to train the up and down rotation strength of the waist. Actual gameplay: Set your feet up and down a little wider than your shoulders, your arms naturally hang on your resting side, lean forward with your hips as the axis, and then use your waist as the axis, so that the upper body moves from right to left, up to left, and back. Rotate clockwise or in the opposite direction; at the same time, follow the upper body in a clockwise or counterclockwise circling movement with the arms to increase the strength and amplitude of the waist rotation. Key points of the posture: increase the circling strength as much as possible, first from slow to fast, Allow the intervertebral disc joints to fully move, flex and extend.