How to do a chest roll dance

How To Do A Handstand To Chest Roll

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A handstand to chest roll is a great skill to learn when transitioning from a standing position, to laying flat on the floor. Our friends at Beats Per Minute Performing Arts show us how to execute this skill, and with practice, how different variations can be performed within the sports of gymnastics, acro and dance!

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To execute a handstand to chest roll, you will need:

A handstand, with a curved back in the centre of the movement.
2. At least one tricep push up, from the toes.

From here, try doing the following:

Shooting stars: Lay on the ground and bend your back (similar to the movement in the curve handstand that you have done but on the ground), and bring your hands straight in front of you. From here, start the "rocking" motion, using your lower body to create this motion.
After your shooting stars, try a variation of this, whereby you "rock" higher, pushing your chest to where you are standing. Do this, and then land on your knees, in the Recovering Cobra position.
From here, you will be able to successfully be able to do a Chest Stand! If you're up for a challenge, check out some variations of the Handstand to Chest Roll from our pals at Beats Per Minute Performing Arts! These include a Back Walkover to Chest Roll through Pike, as well as an Arabian from Knees to Full Rotation Handstand to Chest Roll.

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Gymnastics Chest Stand – EasyFlexibility

Gymnastics Chest Stand: Strength & Flexibility Training at Home

FROM EASIEST TO ADVANCED

Gymnastics Chest Stand, Full Locust Pose, Locust Scorpion Pose or Ganda Bherundasanain

Gymnastics Chest Stand is also called the Full Locust Pose or Locust Scorpion Pose or Ganda Bherundasanain Yoga. This pose is a deep back bend. The uniqueness of this pose, stems from the fact that while the anterior muscles of the body are being stretched, the strength and control component is distributed between the front and back muscles of the body.

During the initial phase of the pose, the posterior muscles, such as spinal extensors, glutes and hamstrings, contract to lift the legs. The shoulder muscles assist.
During the later phase, the anterior muscles eccentrically contract and lengthen, guiding the body into the deep pose.

The standard method of mastering this pose, is to build up the backs strength with low Locust Pose, while working on the anterior chain flexibility, using basic poses. This process takes a long time.

Our approach is different, we take each muscle used in the Locust Scorpion and take it apart, using the Zaichik Stretching techniques. Then create space in each muscle, by using action vs action of the same muscle.

This greatly speeds up the flexibility development and allows for maximum flexibility maintenance from one training session to the next. Allowing the pose to be mastered faster and safer than ever. Using the ZST's our Gymnastics Chest Stand training program allows for quickest results.

You must be wondering why professional Gymnasts are so good? How can you be that good or better?

Were they born exceptionally talented? If you ask many gymnasts they'll answer "It's 99% hard work and only 1% talent".

But you are probably working hard already and not getting any better... Why!?

There's a saying "If you keep doing something wrong, no matter how many times you do it, you get good at exactly that, doing it wrong". .. Which we dare say is exactly what YOU are doing.

So how can you improve your Gymnastics skills? What can YOU do to be the next Star? The answer is the Zaichik Stretching Techniques (ZST), which will not only get you flexible, but also strong so that you can hold any position that you wish.

Instead of reading about how good ZST's are for your body, and how quickly our program will get you flexible and strong in order to be able to do a perfect Gymnastics Chest Stand, you can just try a ZST from our Gymnastics Chest Stand program right now!

You can try the Zaichik Stretching Technique RIGHT NOW!

This ZST is taken from the Gymnastics Chest Stand program.

This Gymnastics Chest Stand program will help you to be able to do a Chest Stand position in Gymnastics, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises.

See visible results in 1 to 3 easy follow along workouts.
Unique muscle by muscle isolation stretching techniques.
Fast Progress.
Permanent Results.
No Pain.
No Injuries.
Flexibility & Strength combined.
For all ages.
30 – 40 minute workouts, 2 – 3 times a week.
Train at home. At your own pace. On any device.
Instant Lifetime Access.
No hidden fees. No strings attached. No surprises.

This program is only ~~$40.95~~ $29.95

Click here to get started!

In this Gymnastics Chest Stand program you will learn:

Mobility Exercises

Mobility exercises for each joint, to keep your joints healthy and lubricated.

Skill Specific Warmup

Skill Specific warmup exercises to gradually prepare your body for a Gymnastics Chest Stand position.

Proprietary Zaichik Stretching Techniques

Proprietary stretching techniques, for each muscle involved in a Gymnastics Chest Stand position so that your flexibility improves right away without pain.

Unique Flexibility & Strength Supporting Techniques

Special techniques that allow you to retain your newly gained flexibility and connect it to your target skill.

Here's a preview of the Gymnastics Chest Stand program:

You need this program if:

You need this program if you are looking to master the Gymnastics Chest Stand position.

This program is special because:

Our Gymnastics Chest Stand training program is different!

This program gives you a step by step on how to master the Gymnastics Chest Stand.

The pose is broken up into muscle groups. Each muscle group is stretched using patented techniques. These techniques use action vs action of the same muscle. This application avoids the pain of the stretch reflex, allowing for much quicker and safer flexibility gains. Having lengthened each tissue by itself, the pose is put back together.

Most people see amazing results just after the first time of trying this program.

This program will help you master:

This program will help you master the Gymnastics Chest Stand position.

Plus when you sign up for this course you will also get these bonuses:

Stretch280 App

Flexibility Measurement App Online. This app will measure your splits accurately and tell you how many degrees you are progressing each training session. Track your progress. Give you an estimated date for full splits. Keep you engaged and motivated with your flexibility training. And keep you focused on your EasyFlexibility Goals!

Support Group

Access to a Private Support Group: No longer will you train alone. Now you can be part of a group and train alongside other EasyFlexibility practitioners. Once registered for this course you will gain access to a private support group, where you will find 24-hour active community to share your experience with, ask questions and get advice.

Lifetime Access

Once purchased, this course is your to keep forever! There are no hidden fees and no strings attached. You will not be billed monthly, you pay only one time and get unlimited lifetime access to this program which is kept for you in your very own online library for easy access on any device of your choice, anytime, anywhere.

Ready to get started? Thousands of people worldwide have achieved the same results you're dreaming about and you can too!

Easy understand instructions and progression skills

Review by Zoya R.

" Easy understand instructions and progression skills

I purchased the Sit Spin video in the hope to help my daughter to increase her ankle flexibility so she would be able to perform her spin on the ice. My daughter is naturally unflexible and cannot even squad on both feet without lifting her heels. We started the program a week ago and is liking it so far as the instructions are easy to follow and Read more about review stating Easy understand instructions and progression skillsstretches are well explained. She is already progressed to a stage where she can do one leg squad holding a weight (10 lbs dumbbell) in front of her. We are very hopeful that she would achieve a one foot squad on the ground on her own so she would be able to do her sit spin on the ice and get better placements at competitions. "

It's easy to get started!

If you are ready to start your Gymnastics Chest Stand training with a method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your strength & flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY!

This Course includes the following step by step instructions for:

Gymnastics Chest Stand training program that will help you to train for chest stand position, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises.

The price for this course is only ~~$40.95~~ $29.95

Yes! I'm ready to get started with my Gymnastics Chest Stand Training!

Did you know that a Chest Stand position requires specific muscles to be flexible and that if ONLY 1 of these muscles is tight you won’t be able to do a perfect Chest Stand position no matter how hard you train?

That’s right ONLY 1 muscle can be preventing you from doing a perfect Gymnastics Chest Stand Position!

Well, we’re here to change that! Paul Zaichik, the founder of the Zaichik Stretching Techniques did a break down of each of the muscles that are involved in a chest stand position and came up with a revolutionary stretching method based on the science of Kinesiology, that guarantees that you will perfect your Sit Spin Figure Skating position Fast, Safe and Easy!

With the Zaichik Stretching Method you can PINPOINT which muscle is tight, and work on it, kinesiologically, which means targeting the issue in a way that is natural for your body.

Meaning that in just a few sessions you will be able to see improvement and not just feel it, but actually measure it, with a special measuring app which will show you exactly how many degrees you have improved in your flexibility.

Zaichik Stretching Methodis based on facts, science and lots of research and yet is very simple to understand. There is no guess work involved. Each stretch is designed to isolate the muscles that are the culprits of flexibility issues. This is opposed to standard stretching you have seen everywhere else.

Stretching exercises are most effective when combined with specialized strength exercises which allow your body to take advantage of your newly gained range of motion and transfer that range of motion into a perfect chest stand position.

This program has been designed tested and retested many times, for optimum combination of stretching and strength exercises for fastest and easiest results.

Zaichik Stretching Method is a proven and tested method that took Paul Zaichik, the founder of EasyFlexibility, 30 years of rigorous testing, experimentation, and deep knowledge of the human body to perfect.

30 years of knowledge

compressed into concise, easy to follow step by step, online training course which will take 30 – 40 minutes of your time, 2 – 3 times a week to get you your perfect Sit Spin Figure Skating Position!

All of our programs are pre-recorded online video training step by step tutorials. There is absolutely no guess work involved, no time wasting guessing what to do or why your training is not working! Everything is easy to understand, do and follow, and most importantly GET RESULTS.

So if you want a proven, safe, easy to understand and do training program based on science, that is guaranteed to get you that perfect Sit Spin (Pistol Squat) Figure Skating Position, then register for this course and start your training today!

Start Your Gymnastic Chest Stand Training Today!

Zaichik Stretching Method is unlike anything you've even tried before!

Scientifically designed by a world renowned fitness & flexibility expert Paul Zaichik, with over 30 years experience in the field.
Isolates muscle action one by one (to ensure they are doing their job).
Takes care of the muscles that are tighter first.
Allows easier focus, since you are working on one specific area at a time.
You can do it All on your own! No pushing or bouncing is necessary, not even a partner!
Remember that phrase 'No Pain - No Gain?', well it doesn't apply to our method. Each stretch is designed to be PAIN-FREE! Thereby eliminating discomfort and allowing you to continue training to achieve faster results.
Totally safe , since it was designed according to what is natural for your body.
Gains are permanent and steady. It is very enjoyable to do.
The approach of our programs is very different from standard stretching approaches. Instead of using other poses, for example such as in Yoga, other Asanas are used to prepare for a stretch, Zaichik Stretching Techniques are used to isolate each muscle being stretched which results in a pain free, fast, easy and safe stretching method.
Results are visible right away since the stretch reflex is avoided, which means you'll get to show off your flexibility in no time!

Zaichik Stretching Method is a proven and tested method!

Zaichik Stretching Method is a proven and tested method that took Paul Zaichik, the founder of EasyFlexibility, 30 years of rigorous testing, experimentation, and deep knowledge of the human body to perfect.

30 years of knowledge compressed into concise, easy to follow online training course which will take 30 – 40 minutes of your time, 2 – 3 times a week to get the results you’re dreaming about!

With ZST (Zaichik Stretching Technique) there is no guess work involved. Each stretch is designed to isolate the muscles that are the culprits of flexibility issues.

What this means is that in just a few sessions you will be able to see improvement and not just feel it but actually measure it with a special free measuring app which will show you exactly how many degrees you have improved in your flexibility.

Zaichik Stretching Method is based on facts, science and lots of research and yet is very simple to understand. All of our programs are pre-recorded online video training step by step tutorials. There is absolutely no guess work involved, no time wasting guessing what to do or why your training is not working! Everything is easy to understand, do and follow, and most importantly GET RESULTS.

Zaichik Stretching Method is designed for ALL people of ALL AGES and FITNESS BACKGROUNDS!

This method is not reserved for some elite and fit people who have been working out their whole lives and now are easily getting their splits. This method is designed for ALL people, of ALL fitness backgrounds, of ALL ages! Even if you have never worked out a day in your life you will be able to follow our programs and GET RESULTS!

Why are we so confident?

Because, other stretching methods out there rely on forcing all of your muscles to stretch at the same time. Leaving you sitting in a straddle, in pain, frustrated and ready to give up. or most people it is associated with discomfort, pain and perhaps even injury due to the invasive nature of the applied exercise. Why that happens you may wonder. The answer is simple - most training routines don’t factor in the need for relaxation between contraction periods, which leads to tension and stress.

Zaichik Stretching Technique on the other hand, allows for complete focus not only on each hip individually, but on each of the muscles separately! This ensures that your flexibility is coming from all of your muscles. Where each muscle does it's job without slacking off, instead of all the pressure being placed on an already exhausted, overworked and overstretched muscles. This means that every single stretch is scientifically designed to target one muscle at a time, translating into a very safe and nourishing experience for your body.

Zaichik Stretching Technique takes care of the muscles that are tighter first.

Tight muscles translate into easy injuries. Traditional stretching methods focus on all muscle stretches at the same time. Zaichik Stretching Technique (ZST) allows you to focus on muscles that are the underlying cause of slow progress and potential injury. Releasing tight muscles first allows for a much more enjoyable stretching session, leaving you feeling renewed, relaxed and refreshed and yet invigorated to tackle any task of the day.

Zaichik Stretching Method allows easier focus since you are working on one specific area at a time.

Instead of doing the same stretches over and over again with ZST method you will be able to strategically focus on a specific area of your body. This allows muscle memory to kick in and help you achieve steady results.

You can do it all on your own!

No pushing or bouncing is necessary, not even a partner. This is freedom at it's finest, no longer will you need a partner or anything but your own body and the floor to get flexible fast. This means that you can do these very enjoyable stretches at the time that works for you. No need to go anywhere or spend tons of money on one-on-one stretching sessions that don't work. With ZST you acquire much more than freedom, you acquire the KEY to success!

Zaichik Stretching Method is PAIN FREE!

Remember that phrase "No Pain - No Gain?" Well, it doesn't apply to our method. Each stretch is designed to be Pain-FREE. Thereby eliminating discomfort to allow you to continue training to achieve faster results.

Zaichik Stretching Method is the only stretching method that is NATURAL for YOUR BODY!

Totally safe, since it was designed according to what is natural for your body. Paul Zaichik, a World Renowned Fitness & Flexibility expert has spent many decades perfecting the Zaichik Stretching Techniques. Having tested this method on himself, his family and thousands of people around the world the conclusion was evident. Everyone achieved results without injuries! This is possible due to the succession of each element forming the ZST. Each technique responding to the natural movement of the body, transforming it from within.

Gains are permanent and steady.

Unlike other stretching techniques ZST is designed to give you results that last. No longer will you need to start over every time you stretch. Utilizing muscle memory, your body will start from where it left off the last time you stretched, working in unison with your mind and your desire to progress further. The endless struggle of mind vs matter will come to an end where your body will be in tune with your mind allowing for fast flexibility gains steadily helping you to attain your goals.

Zaichik Stretching Method combines Strength & Flexibility into One workout session!

It is very enjoyable to do, and feels more like a workout. If you're worried that you will not have enough time to squeeze in a full body workout, you will. With ZST method you're getting much more than just a stretching routine. You are also getting a strength training workout. Strengthening and stretching your muscles in one session is a win-win for your body, keeping it a lean, mean, strength and flexibility performing machine.

Each ZST session will have you walk away refreshed, relaxed and yet invigorated ready for the most rigorous activity of the day. With ZST results are visible right away since the stretch reflex is avoided! This only means one thing: You'll get to show off your flexibility in no time! After experiencing the Zaichik Stretching Techniques: "Watch out for my superhuman flexibility" will become your mantra.

It's easy to get started!

This Course includes the following step by step instructions for:

Gymnastics Chest Stand training program that will help you to train for chest stand position, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises.

The price for this course is only ~~$40.95~~ $29.95

Yes! I'm ready to get started with my Gymnastics Chest Stand Training!

Enough time wasted!

Stop wasting time and money, risking your health, hitting plateaus, wondering how to reach your goal instead of working towards it! Start your EasyFlexibility Splits Training Program right NOW and soon it will be YOU sitting in a full 180 degree Splits MUCH SOONER than you expect!

Please note: that these are not downloadable programs, nor are these programs available in DVD format. All our programs are Pre Recorded Online On Demand Video Strength & Flexibility Training Programs. Once you place your order, you will receive an email containing your login information on how to login to your very own online library which will contain all the programs that you purchase from us. This is an online library, which you can access any time that you wish from any device, phone, computer, ipad. There is no time limit for you to view your programs, you get to keep them in your library indefinitely, and access them any time, anywhere, and for as long as you want to!

YOU MAY ALSO BE INTERESTED IN:

Gymnastics Scorpion, Lord of the Dance

So many names for a rather challenging position, that we make super easy to achieve!

Due to so many areas of concentration, many people find this pose rather challenging. The reason being incorrect training. The most common way to train this pose is forcing the body into it.

Gymnastics High Level Hamstrings

The Advanced Hamstrings routine is for those of you who are familiar with the Zaichik Stretching techniques and can comfortably implement the routine. It takes things up a notch by introducing muscle contraction in addition to muscle action for an even more intense workout.

Gymnastics Bow & Arrow

Standing Side Split or a Standing Open Front Split is a technical terms for various sports and athletic activities.

Bow & Arrow pose depends mainly on the rotation of the supporting leg. In the sport of Figure Skating this position is called the I-Spin or the Y-Spin. In Cheerleading it's named the Heel Stretch or Bow and Arrow for the Flyer.

Gymnastics Back Bridge & Back Bending

A standard way of mastering this exercise is attempt it from scratch with coach or partner lifting the athlete by the hip or worst by the lower back. This often work for young children, who have the flexibility and need just a little adjustment.

We recommend taking a look at back extension flexibility, wrist flexibility and overhead shoulder flexibility first

Don’t see what you want? Need help selecting a program? Want to buy more than one program? We can put together a one step checkout for you with all the programs that you wish to buy so you don't need to keep clicking the buy now button over and over again and can checkout one time with all the programs you need.
We’re here for you! Just send us an email to [email protected] describing your goals and we will help select the right program for you!

0015 All these movements will also come in handy when you dance "parterre", that is, lying on your back, on your side, kneeling.

Belly punches

Inward punches
Slightly tighten the abdominal muscles so that it "closes". Now relax your muscles. For "inside punches" we need only these two positions: collected muscles and relaxed.
Bring your muscles together sharply and immediately relax. Turn on rhythmic music and repeat "beats inside", listening to the rhythm, sharply collecting muscles during accents. At first, the blows will not be fast and accurate enough, you will have to hold the muscles in the collected position for some time. But over time, you will learn to let go of tension right away. nine0015 Attention: try not to move the chest - this is only the movement of the stomach. Don't involve the breath.

Forward Kicks
Tighten your abdominal muscles, then forcefully push your abdomen forward. Pause. The abdomen should not relax, it remains quite elastic, as if slightly inflated. Reassemble and push out. Train to rhythmic music, getting "pushed" into the main accents.
Attention: do not use the breath in the movement, do not move the chest. A full belly should not be pushed too far. If there is nothing special to “hit”, you can use the pelvis in this movement: simultaneously with the blow, relax the muscles of the lower back. The coccyx will go back and up, and the stomach will come forward more noticeably. nine0018
Shaking the diaphragm
The diaphragm is a dome-shaped partition between the chest and abdominal cavities. To feel its work, let's do a yoga exercise "uddiyana-bandha" in a simplified version.

Standing Uddiyana Bandha
Stand straight with your feet about half a meter apart. Lean forward slightly, rest your palms on the front surface of the thighs just above the knees.
Inhale deeply and exhale completely. Hold your breath as you exhale. Pull in your stomach and fix this position for a while. nine0015 Then stop uddiyana, inhale slowly and relax the whole body.
When you have learned to draw in your stomach in this position for a while, and you feel that you are moving your stomach with your diaphragm and not with your stomach muscles, try moving on to the next stage. "Chat" your stomach, releasing and retracting it. Start with a few repetitions, gradually increase the pace and number of movements. The stomach should hang out like a rag, the muscles in it are completely relaxed.
Attention: be careful with this movement, do not overdo it. nine0018
Shaking proper
Now that you have mastered this principle of belly movement, let's move on to the actual dance movement. Shaking the diaphragm is performed in almost the same way as this “hanging out” of the stomach, only standing and in a relaxed version. It is easier to shake your stomach while standing if you do not exhale all the air from the lungs, but leave a little. Hold your breath and "tremble" belly small and fast.

Belly Wave

This vertical wave can be done either from the bottom up or from the top down. The principle of execution for both options is the same: it is an alternate contraction of the muscles of the so-called "upper press" and "lower press". nine0015 To feel the upper press, you need to lie on the floor on your back, and lift the body. The abdominal muscles that are more tensed are the upper press. Now lower your body and raise your legs a little. Do you feel which abdominal muscles are working? This is the lower press.
Now try to address your muscles in a standing position. Stand up and try to collect only the muscles of the upper press. Now - only the muscles of the lower press. Happened? Now in turn - top-bottom-top-bottom. Try to make the transition smooth, undulating. nine0015 You can keep your body static and only work your abs, or you can let your chest and hips sway a little with your abs. It's best to learn how to do both.
Some students succeed immediately with this movement, but most experience some confusion at first. Success does not depend on the degree of muscle pumping, but on how successfully you establish a dialogue between your mind and body. The main snag is in management. When you teach different parts of the press to accurately respond to your commands, the wave will come. And the muscles will soon pump up. nine0117
Belly Roll

Belly roll is controlled by three abdominal muscle groups. These are the diaphragm (between the navel and chest), the muscles of the pelvis (below the navel), and the obliques, located vertically on each side from the pelvis almost to the line of the chest. The first thing you need to do is build relationships with each of these muscle groups so that they move when you want them to. Put on soft, flowing music and try these exercises

Tension and relaxation
Teach your belly to respond to you and make it relax!
This is a simple exercise that anyone can do that will help you touch what's inside you, at least through the abdominal muscles.
Stand comfortably in a good posture. This implies that your legs are exactly under your shoulders, your knees are relaxed, your chest is high - imagine that a string is attached to your sternum that pulls you up. Position your hands in any position where they can be relaxed. nine0015 Now pull your stomach in as deep as you can. Hold it for as long as you can without hurting yourself. Then relax it properly. Relax so that your stomach bulges forward as far as possible. Do not stick out your stomach - just relax completely!
Repeat this exercise several times a day. Try to do 4 repetitions, in each of which you hold the stomach in for as long as you can, and keep it relaxed for the same amount of time. Then try doing 8-12 (or more) reps where you hold your stomach in each position for 1-2 seconds. Don't hold your breath - breathe normally. nine0018

Strengthen your muscles
You all know how to do abs, either by lifting your legs or by lifting your torso. Do this at least 10-15 times a day to start and work up to 25-30 or more times. The stronger your abdominal muscles, the better you will be at Belly Roll.

Focus on the diaphragm
Be aware of it. Breathe deeply and feel it move between your navel and chest.
Bend your shoulders forward so that your stomach feels compressed by this posture. nine0015 Now retract the diaphragm slightly. You won't be able to draw it in deeply in this pose, but the point is that you feel where these muscles are and be able to control them. If you were able to draw it in even a little bit, you will achieve a result. Now rhythmically contract and relax your diaphragm, again and again.
Do this exercise as often as you can - it will help you not only do Belly Rolls, but also diaphragm shakes! Breathe normally while doing this. nine0018

Divide and Conquer
Isolate your pelvic muscles from your diaphragm.
Warm up with the tension-relax exercise. Then try to retract your diaphragm and relax your pelvic muscles. And then draw in the pelvic muscles and relax the diaphragm. Repeat again and again. Remember to breathe normally.

Rolling
Each exercise mentioned helped you learn to feel and control the abdominal muscles, the next step is to turn the movement into a roll. Slowly flow from one position to another gracefully and undulating. Slow music helps a lot. nine0116 The most important thing in learning is to repeat it over and over and over again. The more you work on these exercises, the easier it will be for you to control your muscles and roll. The most important thing is to connect your brain with muscles, and only part of the success depends on the strength of the muscles.

Breast movements. Belly dance. Master's Lessons. Advanced level

Breast movements

Check your posture. Stand up straight, pull in your stomach, push your chest slightly forward, both feet are stable and firmly on the floor, arms are spread apart. We begin to move the chest. nine0117
Without moving the lower part of the body, with a short movement we lift (push) the chest up due to the deflection in the upper part of the spine.

We seem to take a deep breath, spreading the ribs to the sides (in fact, breathing does not depend on movement). Make sure that the shoulders remain in one place, while the body does not lean. Only the back muscles work. The abdomen remains relaxed. We lower the chest, slightly pulling it back (let it “fall” freely) - we return to the starting position. nine0117
If you perform this movement a little sharper (but nonetheless soft), as if tossing an imaginary ball with your chest, you get a movement "chest strikes".

Strikes are sharp movements performed with maximum amplitude, the muscles in the process of their execution remain tense all the time. To make the movement look more precise, a reset usually follows immediately after the strike, when the muscles relax abruptly and you return to the starting position. A reset is often called a delay in the movement when performing a circle with the chest or hips. nine0236

The abdomen is pulled in, the shoulder blades are brought together, the shoulders are lowered, the back is straight, the chest is slightly pushed forward, both feet are stable and firmly on the floor, the arms are spread apart, bent at the elbows, the hands are held vertically to the floor. Without moving the lower body, we perform isolated movements of the chest along the lower semicircle. Gently shift the chest up at an angle of 45° and to the side.

At this top point, we linger for a moment - we make an accent. Then we move the chest to the other side, drawing with it the lower semicircle of an imaginary circle in the vertical plane (we try to touch its lowest central point, as it were, we draw the chest diagonally upwards and put the emphasis on the second point of movement). nine0117
If you can't immediately keep the lower part of the body motionless, that is, you can't make the upper part independent of it, try to start the exercise while sitting on the floor and cross-legged (or sitting on your heels).

Then execute isolated movements of the chest along the upper semicircle. Do not forget to emphasize the upper points for the clarity of the pattern of this movement (as if you are hitting a ball with your chest, making a soft blow). Make sure that the shoulders do not move and remain parallel to the floor, the lower body also remains motionless. Keep your back straight. From time to time we add circular movements with brushes to the main movement. nine0117
Execute chest circles vertically, first to the left, then to the right. Smoothly draw a circle in a vertical plane, starting with the movement of the chest up and then counterclockwise: lift the chest up - move it to the left - lower it down - move it to the right - up again, closing the circle and pulling the chest back; connect all four points in a smooth circle. Let's perform this movement in the opposite direction: up - right - down - left in the same sequence (connecting the points in a smooth circle). Do not forget to decorate the main exercise with circular movements of the hands. nine0117
While performing chest movements, watch your stomach: it should remain calm, relaxed.

Perform the same sequence of chest exercises at a fast pace.

1. Move the chest up and down.

2. Isolated movements of the chest along the lower semicircle.

3. Isolated movements of the chest along the upper semicircle.

4. Chest circles vertically to the left. nine0117
5. Chest circles vertically to the left with a smooth squat.

6. Chest circles vertically to the right.

7. Vertical chest circles to the right with a smooth squat.

This text is an introductory fragment.

Circle movement adjustment
Adjusting the movement of the circles The speed of movement of the circles depends primarily on the specific gravity of the material from which they are made (foam and cork circles float faster in the wind than wooden ones). The thicker the circle, the faster the movement. At the mug with thick and

Hip movements

Hip movements Starting position: we stand on a full foot, legs slightly apart (about the width of the foot) and located on the same line parallel to each other, the body is slightly tilted back, the back is straight, the stomach is relaxed, the arms are lowered along the body, knees

Tilt motion

Tilt movements Let's move on to the movements in the pull. Starting position: stand straight on the full foot (legs are on the same line), the body is slightly tilted back, the back is straight, the legs are shoulder-width apart, the knees are “soft”, the arms are at the sides. Pull the hips to the right and shift the weight

Walking with a cane on the shoulder
nine0116 Walking with a cane on the shoulder Holding the cane on the right shoulder, perform penetration "C grade" with a turn in place around its axis in the direction to the left. Raise the left thigh and leg, bent at the knee, up. Then we lower the thigh down (while the left leg is still

Movement with a shawl

Movements with a shawl The dance with a shawl (scarf, veil, handkerchief) is one of the most traditional. A scarf can amazingly transform, decorate the movements of a dancer. Its possibilities are almost limitless, and therefore working with it is a special pleasure. Competently

Travel speed

Travel speed One of the key factors affecting the economy of a car is the speed of movement. Everyone knows that the most economical driving mode is driving on a country road in calm weather at a speed of about 80-90 km / h at the highest (in

How the motion sensor works
nine0116 How is the motion sensor In the middle of the sensor there are receivers of IR light - photocells.
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