1. Make a wide step with your left foot, unfold the foot and body to the left, slowly tilt the body down and touch the floor with both hands on both sides of the foot. Feel the muscles of the legs, buttocks, back. Bend the left leg and touch the floor with your elbows. Repeat with the right foot.
2. Put your legs wider than your shoulders, stretch your crown up and slowly lean forward as low as possible, trying to touch the floor with your hands.
3. Straighten up. Raise your right elongated arm to shoulder level, place your left hand on your elbow. Smoothly, without sharp movements, pull the elbow to the right shoulder. Repeat the stretching for the right hand.
4.Music. Move under hip hop, rap, gangsta rap. You can dance for a commercial, lightweight version - r & b (Beyonce Knowles, Joe Cocker).
5. Age and weight. They do not play a role. If you have a sick backbone or knee joints, do not move sharply, with less amplitude and do not go too low.
6. Clothes. Pants and T-shirts will need a couple of sizes more than usual. Sneakers choose on a thick flat sole, which will slide on the floor. Stretch your right hand up, while keeping your right foot to the side by the width of your shoulders and turning the sock to the right. The knee of the right leg bend and transfer the weight of the body to it. Feet completely on the floor. Lower your arm to the right so that it is parallel to the floor. Expand the body to the left, while bending the left leg. Put the right on the toe. Turning completely to the left, sharply drop down until the left thigh is parallel to the floor. Back round, with your hands clenched into a fist, try to reach the floor. Deflection of the back. Straighten up. Feet completely stand on the floor, socks look to the left, knees slightly bent. Hands pull to the shoulders, put the fingers spread out on the chest and press it, while making a sharp movement of the pelvis forward and rounding the back. Straighten your back, turning to the right. Hands slide down the body and stop at the waist level. Again straining the buttocks, push the lower point of the pelvis upward and round the upper back. Make sure that during the execution of all movements, the hands and the press are strained.
7.Foot forward, back. Straighten the left leg, raise the right knee up so that the thigh is parallel to the floor. Hands bent at the elbows, hold in front of the chest. Again, sharp twist. Fixing the rounded back, straighten your right leg. Watch for balance. Tilt the body as far back as possible, feeling the tension of the back muscles. Pull out your left hand in front of you, and the right hand up. Make sure that your hands form a right angle or diagonal. Keep your right foot so that you do not lose your balance.
8.Naklon head to the right - the legs are slightly wider than the shoulders, the right is lagged behind. Bend your legs in your lap and perform a shallow squat. Knees looking forward. Place the right hand on your head. The left hand with fingers clenched into a fist, bend at the elbow at the chest level. With your right hand, pull your head to the right, trying to bring it as close to your shoulder as possible (feel the tension of the neck muscles), while simultaneously unbending your left arm. In this case, the knee of the right leg is opened, unfolds to the right. Before dancing, do not forget to warm up the neck muscles by performing head rotation. Leap with back leg lifting straight. Transfer the weight of the body to the left leg. Hands, bent at the elbows, lift in front of him to the level of the chest. Raising the right foot to a 90 degree angle, bend over, as if stooping. Pushing with your left foot, jump. Land on a slightly bent in the knee right leg, putting the left as far back as possible on the toe. During the jump, straighten the shoulders and remove the shoulder blades. Repeat this set of movements - twisting with the simultaneous pulling of the knee to the chest - but standing on the right foot.
9.Switch on socks, back straight, head stretches upward, hands in front of him, legs straight. The right leg is put forward a step forward, the feet are completely on the floor. Sharply bend your arms in the elbows, unclench your fists and bend the fingers of the left hand up, touching the elbow of the right arm, and the right fingers point down, approaching the elbow bend of the left. As soon as this happens, sharply bend your knees and stand on your toes. While doing the exercises, keep an eye on the balance. With an unaccustomed head can spin.
10. Jumping on one leg, arms bent at the elbows, fists close to the shoulders, shoulder blades are brought together, the press is strained. Legs are straight, the right leg is half a step forward. Make a step with your left foot and, jumping up, pull the knee right as high as possible. Sharply pull your hands up. Right leg straighten, putting forward and right to the width of the shoulders. Put your hands to the right so that they are parallel to the floor. Now lift up your right hand, and lower your left along the body. Repeat the exercise in the opposite direction. If you move in order, moving from the first to the second, etc., they will form a dance.
11. Hands draw a rectangle. IP - feet on the width of the shoulders, the left leg is pushed forward. The arms bent at the elbows are folded in front of the chest, the right one lying on the left. The right leg, sliding on the floor, goes back. The right hand, without separating the fingers, lower it down, raise the left to the level of the chin. Brush the brushes so that they form a right angle with the forearms. Keep the right hand in place, and the left hand, keeping the right angle between the wrist and forearm, lift above the head. Pull the left arm up, the right hand - along the body. Repeat the exercise in the opposite direction.