Tips for bending down and standing up

Many people who learn to dance for the first time start by practicing basic skills, such as bending down, lifting legs, and splits. Many people who have learned to bend down find a problem: it is easier to go down than to stand up. Some people can bend down immediately but cannot stand up, so they can only lie down and then get up. In fact, bending down and then standing up requires constant practice, and with some techniques, you can learn it quickly. Here are some tips on how to bend down.

The reasons why you can’t bend down and stand up are as follows:

1. Insufficient waist strength.

2. It is difficult to learn at the beginning. Beginners can do this by standing with their backs to a wall and then moving down by holding on to the wall with their hands.

3. The movements are not standard. The action is: stand with your legs shoulder-width apart, raise your arms up, straighten your hips, and lean your upper body back until your head is upside down, with your palms supporting the ground, and your whole body in the shape of an arch. The limbs are required to be stretched as straight as possible, and the distance between hands and feet is as close as possible.

4. Age issue. At a certain age, bones mature and their flexibility decreases.

How to get up:

1. During the entire process of bending down and raising your waist, you must remember: the muscles of the buttocks must be tightened, the control of the waist must be strong, and both arms must be straight as much as possible and close to the ears. Let me tell you a little trick to train your waist control: get into the leg stretching position (feet must be turned outward), hold the bar tightly with the hand that is leaning against it, swing your upper body backward and downward, after 4 eight beats, move your upper body backward and downward, control it and hold it for 1 minute. Of course, once you become proficient, you don’t need to hold the handle and can control it directly backwards and downwards.

2. You can put a chair of similar height below you when you bend down. It is easy to bend down and stand up, and it can also prevent you from falling.

3. Some people can use the strength of their waist and abdomen completely, but some people find it difficult to do so. Such people can push with their hands first, and when the angle between the body and the legs reaches more than 45 degrees, use the strength of the waist and abdomen to stand up. If you still can't stand up at this time, then you need to exercise your waist and abdomen strength.

4. Stand with your legs shoulder-width apart, raise your arms up, straighten your hips, and lean your upper body back until your head is upside down and your palms are on the ground, with your whole body in the shape of an arch. The limbs are required to be stretched as straight as possible, and the distance between hands and feet is as close as possible. Beginners can do this by standing with their backs to the wall and then moving down by holding on to the wall with their hands; they can also do it by asking someone to hold their waist.