Health and Move Descriptions List

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Health

Upper Body Strength:

Neck - The neck is used in Halos, Windmills and most of all in Head Spins. The problem with the neck is that it is very easy to break, therefore extreme caution must be taken to avoid any neck injuries. Don't try anything stupid, take every move that uses your neck seriously or you can wind up in the hospital. To build up muscle in your neck do the following:

To build up muscle in the neck you are going to have to work it so be careful. First start off with gently rolling your head from side to side for about 45 seconds, just to stretch your neck muscle.

Now get on your knees and carefully pull your self into a headstand with your legs spread apart for balance. Now hold this position for 30 seconds.

Drop out of the headstand and let your neck adjust again. After about 20 seconds pull yourself into another headstand and hold this one for 30 seconds once again. Repeat 4-5 times a day.

If you are getting stronger in the neck and it doesn't hurt as much now then when you are in a headstand pull your arms up off the ground and see how long you can hold that position. If you can hold that position very well then you are ready to try spinning. Do not try spinning until you have read how to perform a headspin because a neck injury can occur resulting in being paralyzed for the rest of your life.

Arms & Shoulders - Your arms and shoulders are used pretty well in every move in breakdance. The move that focuses most on arm strength are your 1990's, 2000's, Handspins and especially the Flare, because you must support your entire body weight on just your arms.

Do plenty of pushups. Do a set each night. keep track how many you do one night. Then the next night do 10 more pushups then you did the previous night until you work your way past 100 pushups in a row. It is all endurance, and it makes it easier if you are trying to reach a goal or try to beat a record. This will build your pecks, arms and shoulders.

To one handed pushups. These improve your biceps and they build on your shoulders. To do a one handed pushup, get down on the ground and lie on your tummy. Now spread your legs out as far as you can and put your right hand right underneath your face. Take your left arm and cross it behind your back. Now use all of your strength and push up using your right hand. If you cant do it then try using your knees to give yourself a little push then use your arm from there.

Do inverted pushups. This builds huge shoulder muscles and gives your triceps nice form. Do a half cartwheel onto a wall so that your legs are right against the wall and are pointing up to the sky and your hands should be planted firmly shoulder width apart. Now slowly let your self down then push up again. Try to do 15 and increase it by 5 each day. Be careful you don't fall on your face. If you do and I am there when it happens I will laugh at you.

Wrists - Your wrists are where the most common injuries occur. You will have to strengthen your wrists to perform anytype of handwork like air walks and handspins, because your wrists will be supporting all of your body weight.

Take small 10 - 20 pound weights and lift them using your wrists only. Do about 5 sets of 20.

Get into a turtle position where you put your hands on the ground and rest your entire body on your elbows by leaning your stomach on your elbows and lifting your feet off the ground. Hold this position for about 30 seconds.

The best way is to do handstands and get your hands used to holding all of your weight.

Chest & Stomach - Your chest will be used in a lot of various moves for twisting, circling and holding positions that require you to use your stomach. It is always a good idea to work all of your stomach and not just the middle.

Lie straight on your back and move your feet up towards your butt so that your knees are pointing up to the ceiling. Now put your hands behind your head for support and using your stomach muscles lift your self into a crunch position. For maximum results hold this position for 3 seconds. Now lower yourself and repeat. Do 25 of these crunches to work the middle part of your stomach. After you complete this exercise go onto the next few exercises.

While still lying on your back lift your left leg and point it out straight so that only your right foot is touching the ground now. Now put your hands behind your head again and this time when you do a crunch, touch your right elbow to your left knee. The one that is in the air. Do 15 with the left and 15 with the right. This will work the sides of your abdominals.

Lie on your back and this time lift both legs in the air and arch your back a bit so that you look like your about to go into a ball. Now put your arms behind your head again and this time touch both of your elbows to your knees. It is easier to cross your legs a bit. This will finish off the workout by working the upper half of your chest.

To build it up even more do 50 pushups afterwards.

-from www.breakersfusion.com

Lower Body Strength:

Hip & Back - Your hip and back are used a lot in twisting and turning in breakdance.

Lie on your back and by keeping your legs straight bring your legs back and try to put your feet on the floor behind your head. Now lift your legs up and down. Do about 30 of these.

To build a little back muscle.When you are in the position with your feet behind your back, try to lift your body up and balance on the back of your neck by only using your back muscles. Now push your feet up as high as you can then drop. Now repeat. Do about 10.

Legs - Your legs will be used primarily for drive and power. They are used for kicking to gain your momentum to perform various moves.

Lie on your right side and straighten your legs. Now lift your left leg as high as you can. Now slowly let it down and repeat. Do this 50 times, then switch sides. This will work the inner and outer part of your legs.

Lie on your back with your legs straight. Now lift your legs up a bit, about 3 centimeters off the ground. You will now how high to lift them because you will feel the pressure in the legs. When the pressure is high and it is hard to hold your legs up there then hold that position for 5 seconds. Now slowly let your legs down and repeat. You should do this exercise 12 times to maximize your workout. This will build muscle on the back and front of your legs. Remember to stretch and drink plentyof water.

- from www.breakersfusion.com

WARMUPS/STRETCHING AND COOLING DOWN

Warm Ups:

Neck - You should warm up your neck muscles by doing the following:

Slowly roll your head to the left and touch your ear to your left shoulder and hold it for 10 seconds. Do not force your neck.

Slowly roll your head to the right and touch your right ear to your right shoulder and hold it for 10 seconds.

At a slow pace roll your head from side to side starting from the left and moving to the right. Do not do this fast and do not force your neck. Just move your head in a circular motion.

Point your head down and look at your toes ad hold it for 5 seconds, now point your head up and look at the ceiling and hold it for 5 seconds.

Shoulders - You should warm up your shoulders by doing the following:

Put your arms straight out to your sides and move them forward in a circular motion making small circles with your hands.

Slowly start to widen your circles and then go back to small circles.

Now move your arms backward in a circular motion and start with small circles, then large ones, then back to small circles again.

Wrists - You should always warm up your wrists because they play an important role in breakdancing and this is where most injuries occur.

Put your hands together and move them forward and make circles with your hands.

Move your hands backwards and move them in a circular motion.

Hips - It is very important to warm up your hips because your hips are used the most in breakdancing. Moves such as the windmill use your hips to rotate.

Stand up straight and lift your left leg off the ground. you should be standing on one leg now.

Move your left leg forward in circular motions, then move your left leg backwards in a circular motion.

Now stand on your left leg and lift your right leg. Now move your right leg forward in circular a motion, then switch directions and move your leg backwards in a circular motion.

Muscles - It is extremely important to warm up your muscles before you stretch them.

Do a hundred jumping jacks.

Run on a spot for 1 minute.

Do a little bit of footwork (optional)\

from www.dancestylz.com (original article from breakersfusion)

Stretching:

WARNING: Whatever you do, never bob up and down when you are stretching. It is called bob-stretching and what it does is it causes your muscles to over stretch and your muscle receptors want to protect you from injury and they cause your muscle to retract. This hardens the muscle and builds up muscle tension.

Tricep - Your tricep is the back part of your arm. To stretch your tricep, do the following:

Put your left arm behind your head and grab your right shoulder.

Place your right hand on your left elbow and push down and hold for 10 seconds.

Now place your right arm behind your head and grab your left shoulder.

Place your left hand on your right elbow and push down and hold for 10 seconds.

Pectorals - Your pecks are your located in your chest area. They are pretty much your tits.

Find a pole or use the corner of a wall and grab it with your right hand.

Turn your body away from your right hand. You should feel a pull in your chest.

Now switch hands and stretch your left pectoral.

Hamstring - The hamstring is the back of your legs.

Stand straight and lock your legs together and keep your legs straight.

Slowly bend over as much as you can and try and touch your feet.

Stand back up and repeat once again.

Groin - Your groin area is the upper-inner part of your legs. When stretching them do not bob-stretching.

Do the left splits. This is where you put your left leg forward and your right leg behind. Hold this position for 30 seconds.

Do the right splits. This is where you put your right leg forward and your left leg behind. Hold this position for 30 seconds.

Do the middle splits. This is where you put your legs out to the sides and apply pressure in the middle. Hold this position for 30 seconds.

Stomach - To stretch your abs do the following:

Lay on your back and bend your legs up so that your knees are pointing to the ceiling.

Do a half sit up, like a crunch. You will feel a pull in your stomach and if you feel it with your hand your muscles should be hard. Hold this for 5 seconds. Repeat 3-4 times.

Cooling Down:

Pulsating - This just slows down your pulse. This is used to break up metabolic build up in the muscle so that you don't get over acidified muscles.

Walk around at a slow pace for 1 minute.

Go through the stretches again. Stretching after dancing is just as important as stretching before dancing.

Faltation - This will cool you down to stop the sweating and it will help you burn off some fat.

1.Drink a glass of ice cold water. Your body reacts with the cold water and it literally burns the left over fat to warm your body up.

2.Drink a glass of cold milk. This will help you develop stronger bones.

3.Do a 1 minute breathing exercise. Do it in three second intervals. Breath in 1.....2.....3..... Hold 1.....2.....3..... Breath Out 1......2......3...... Repeat. this will slow your heart rate down and will relax your body.

-from www.dancestylz.com (breakersfusion)