—— Excerpted from the May Day special of "Starry Sky Broadcasting".

Ballet originated in Italy and flourished in France, so the word "ballet" was originally an English translation of "French" ballet, and its etymology was Italian ballet, which means "dancing" or "dancing".

At first, ballet was a kind of mass entertainment or square dance in Europe. In the process of development, it has formed a strict norm and a form of deconstruction. Its main feature is that actresses should wear special pointed shoes and stand on tiptoe. As a comprehensive stage art, ballet originated in Italy and was formed in the French court in the17th century. French court ballet combines singing, dancing, music, recitation and dramatic plot under a unified theme. 16 1 year, French king Louis XIV ordered the establishment of the world's first royal dance school in Paris, which established five basic feet and twelve hands for ballet and provided a whole set of movements and systems for ballet movements. These five basic feet have been used to this day.

No matter in the training classroom or on the stage, dancers wear beautiful clothes specially designed. Although some clothes may change their styles with the fashion, for dancers, training clothes are not only for looking good, but each one has its practical use. Tights and tights are the most basic training clothes for dancers. In classical ballet, girls usually wear black tights with pink tights. Some schools like to let girls wear socks and tights of various colors. Hairstyles are also part of dance costumes. Classical ballet girls like to tie half a long hair in a bun at the back of their heads, so that the lines of their necks and heads are very clear. Ballet soft shoes are made of soft thin leather or canvas, which are worn by both boys and girls before girls practice their toes. Girls wear pink and boys wear black or white. Shoes can easily wrap your feet tightly.

What is body ballet?

Ballet originated in Italy and was formed in the French court in the17th century. French court ballet has formed strict norms and structural forms in the development process, and its main feature is that actresses have to wear special pointed shoes and stand on tiptoe. 16 1 year, French king Louis XIV ordered the establishment of the world's first royal dance school in Paris, which established five basic feet and twelve hands for ballet, giving ballet a complete set of movements and systems.

In Europe, whether elegant or vulgar, ballet has a profound impact on the behavior dynamics of social individuals and has become the standard for society to measure individual civilization. With the development of society, the beauty of ballet is not only a noble game, but also a new way of fitness, which is more practical and practical. In some primary and secondary schools in China, physical training courses with ballet training as the content have been set up. In the final analysis, ballet training is still a kind of physical exercise, which can improve aesthetic taste by adjusting the geometric position of bones and muscle groups. It can be used to strengthen the body, adjust fatigue after exercise, or as a warm-up action for other fitness courses.

Fitness ballet is usually called body ballet. Adult figure ballet is divided into elementary, intermediate and advanced courses. Primary courses focus on improving basic quality and adjusting posture; Intermediate courses focus on training basic dance and sense of music; Advanced courses focus on training the feeling of dance and the perception of music. Most movements are in the form of dancing. The whole class will be accompanied by beautiful classical music, and finally there will be a beautiful dance combination.

Anatomical observation of ballet figure

Anatomically, the same is true of the scientific nature of ballet body training.

As mentioned earlier, the pelvis is the base of the spine. If you want to change your hunched posture, you should reduce the forward tilt of your pelvis. Whether the pelvis leans forward or not is controlled by the hip muscles. When relaxed, the pelvis leans forward, and when tense, the pelvis stands upright. Therefore, one of the keys to correct bad posture is to make hip muscles tense.

Ballet body training can achieve this goal. In the natural state, the feet are in the front and back direction, and the supporting surface of the human body is a relatively large trapezoid. In ballet body training, the feet spread outward 180 degrees, so that the supporting surface is squeezed into a long strip and much smaller. The smaller the supporting surface, the worse the stability of human body, the more tense the muscles of lower limbs and buttocks, and the pelvis will change from leaning forward to standing upright.

In addition, ballet body training also emphasizes in the essentials: legs are clamped inward, quadriceps is contracted, and gluteus maximus is tightened. Moreover, there are corresponding supervision and inspection measures: it is difficult to insert the palm between the legs, and the muscles on both sides of the buttocks should be recessed. These essentials emphasize the active contraction of hip muscles. If we can all do it, the tension of hip muscles has reached a considerable level. There is no doubt about the verticality of pelvis and spine.

Understanding ballet begins here.

The origin of ballet:

At first, ballet was a kind of mass entertainment or square dance in Europe. In the process of development, it has formed a strict norm and a form of deconstruction. Its main feature is that actresses should wear special pointed shoes and stand on tiptoe. As a comprehensive stage art, ballet originated in Italy and was formed in the French court in the17th century. French court ballet combines singing, dancing, music, recitation and dramatic plot under a unified theme. 16 1 year, French king Louis XIV ordered the establishment of the world's first royal dance school in Paris, which established five basic feet and twelve hands for ballet and provided a whole set of movements and systems for ballet movements. These five basic feet have been used to this day. Whether in the training classroom or on the stage, dancers wear beautiful clothes specially designed. Although some clothes may change their styles with fashion, for dancers, training clothes are not only for looking good, but each one has its practical function. Tights and tights are the most basic training clothes for dancers. In classical ballet, girls usually wear black tights with pink tights. Some schools like to let girls wear socks and tights of various colors. Hairstyles are also part of dance costumes. Classical ballet girls like to tie their hair in a bun at the back of their heads, so that the lines of their necks and heads are very clear. Ballet soft shoes are made of soft thin leather or canvas, which are worn by both boys and girls before girls practice their toes. Girls wear pink and boys wear black or white. Shoes can easily wrap your feet tightly.

Adult ballet body class is based on the basic movements of ballet. By mastering several characteristics of ballet, such as opening, stretching and straightness, all parts of the body develop in a balanced way and the posture is beautiful and straight. At the same time, with beautiful music, it can improve the sense of music and cultivate sentiment, and finally achieve the perfect combination of dance and music. Let beauty not only be superficial or hidden in the heart, but be displayed intuitively and implicitly. As we all know, losing weight should not only achieve the goal of slimming, but also jump out of health, beauty and elegance. It can be seen that a good figure alone cannot meet everyone's aesthetic requirements. Physical beauty means improving internal cultivation and combining internal and external, so pay attention to movements and cultivate internal beauty when practicing.

Understanding ballet begins here.

Nowadays, urban women not only pay attention to beauty, but also pay attention to fitness. Ballet has become the new favorite of urban women. The white gauze skirt on the stage, beautiful toes, difficult rotation and elegant curtain call have accumulated into a distant imagination. I never imagined that I could touch ballet and feel its beauty and elegance. However, now many white-collar women in Shenzhen have started to walk into fitness clubs and experience the enjoyment brought by this elegant art. After aerobics, ballet body training has become popular in cities, which is extremely popular.

From the point of view of kinematics, ballet belongs to anaerobic exercise, and its bodybuilding strength is incomparable to that of general fitness exercise. The three elements of opening, jumping and straight ballet have the function of shrinking fibers, making people slimmer after training, effectively consuming excess fat and creating physical beauty in the combination of static and dynamic exercise, thus attracting many fans. Ballet training classes are mostly amateur, with classes at night and weekends. Accompanied by melodious music, the students dressed in various training clothes and dancing shoes are doing the basic movements of ballet meticulously, bending over, tiptoeing and kicking, and doing a trick and a style very seriously. The legs are lifted and rotated with a bit of ballet charm, intoxicated in the elegant artistic atmosphere. After a period of ballet body training, most students are tall and straight, strong and handsome, and their gestures are obviously better than ordinary people. In the past, drugs, physical therapy and exercise all had certain effects, but they cost a lot. However, ballet body training costs little and has no side effects. At the same time, it makes people have a beautiful figure and elegant temperament, which is an excellent way of fitness. Therefore, the domestic ballet body training is booming, becoming more and more popular and becoming the fashion pursued by modern women.

Body ballet develops princess temperament.

The figure and temperament of body ballet are "both internal and external"

Maybe you have longed for a pair of ballet shoes since childhood, imagining that you can stand on tiptoe and keep spinning, maybe you are still worried that you were not selected by your teacher because of your imperfect figure when you applied for dance school, maybe you still love Swan Lake and Nutcracker ... In fact, it is very simple to realize your dream. Nowadays, the popular body ballet classes in major gymnasiums will make you feel that ballet is not far away from us ordinary people. Practicing ballet from the perspective of fitness can not only fulfill your childhood dance dreams, but also shape your figure and cultivate your princess temperament. Why not?

Tracing the origin of ballet:

Ballet originated in Italy and flourished in France, so the word "ballet" was originally the English translation of French "ballet", and its etymology was Italian. balletto means "jump" or "dance".

Ballet was originally a popular entertainment or square dance in Europe, and now it is developing.

In this process, strict norms and deconstructive forms have been formed, the main feature of which is that actresses have to wear special pointed shoes and stand on tiptoe. As a comprehensive stage art, ballet originated in Italy and was formed in the French court in the17th century. 16 1 year, French king Louis XIV ordered the establishment of the world's first royal dance school in Paris, and established five basic feet and twelve hands for ballet, which made ballet movements have a complete set of movements and systems. These five basic feet have been used to this day.

The difference between body ballet and professional ballet;

Body ballet is an extension of ballet. Professional ballet training is boring, while body ballet aims at fitness and is less difficult. It is not required how straight the legs are kicked, how high the feet are lifted, and how standardized they are. It just teaches you how to integrate the unique elegance of ballet into your life style. Moreover, from the kinematic point of view, the three elements of ballet "opening, jumping and straight" have the function of contracting muscle fibers, effectively consuming excess fat in static and dynamic exercise, and making people become slimmer after training. Therefore, although there is physical exertion, it is also exercise, but its movements emphasize muscle endurance and physical flexibility, and the intensity of exercise is not great, which is acceptable to most people.

Basic essentials of figure ballet;

For a beginner, the introductory course of body ballet generally focuses on improving students' basic quality and adjusting their body posture. After a simple warm-up, start basic quality training, starting from leg press. In fact, leg press is not only for beautiful dancing, but also has many benefits in fitness, for example, it can promote blood circulation, reduce muscle fatigue, shape muscle lines and so on. Leg press belongs to static stretching, and he should practice dynamic stretching (kicking) every time after leg press. Because kicking is a violent action, it also has the function of improving strength and losing weight.

The standing posture of ballet is a very simple movement, which requires shoulders to sink, thus highlighting the beautiful lines of the chest and neck; Ask your legs to tighten and your waist to stand upright, so that you can make your posture straight and dignified ... This simple action is not only beautiful, but also directly helpful to health and weight loss. Some students are harmful to their health because of bad habits. For example, many people like to use one-shoulder backpacks for a long time, resulting in uneven development of both shoulders (one high and one low); For another example, many people misunderstand the action of "holding your head up and holding your chest out" as "hunching over your hips". As a result, your waist muscles are weak and your abdomen protrudes day by day, which may lead to premature aging of your waist due to improper exertion. The standing posture of ballet can make you feel a few centimeters taller and make your body lines look softer. The coach will tell you when you practice: imagine yourself as a princess, very lofty and beautiful ... through this "internal and external training", your figure and temperament will be developed.

You can dance ballet if you are interested.

Spacious rehearsal hall, handle, floor mirror ... hand position, small jump, sharp foothold, rotation ... In the rehearsal hall 9 of the Central Song and Dance Troupe, the reporter saw such a group of ballet lovers. They don't have the graceful posture of professional dancers, and their dance movements are still flawed, but they are meticulous. Looking at these intoxicated smiling faces is enough to make people feel the beauty of life blooming.

Ordinary people can also dance ballet;

Ms. Xun, 36, is the manager of a real estate company. She is either in meetings or working at her desk all day. Since entering the ballet class, in her words, muscles seem to have memories and need to be released at this time of the week, and ballet has become a part of life. She thinks ballet is a good way to relieve stress. When dancing, she can put aside all her troubles and integrate into music and dance. She said that teachers often tell everyone to overcome difficulties and stick to ballet practice. "In fact, I didn't feel the pain of persistence, but I was enjoying the process."

He, 52, has been practicing ballet for six years, and she doesn't look old among a lot of young girls. She also performed a standard fork for reporters. She said that practicing ballet can not only release the pressure at work, but more importantly, it can change your mood and make you feel young from the bottom of your heart. Compared with her peers, she hardly felt the transition of menopause.

Ms. Chen Xiuzhu, the former national first-class actress of the Central Ballet, is their teacher. In the interview, she told reporters that many people think the threshold of ballet is too high and don't care. In fact, ordinary people can practice ballet, as long as they are interested, there are no diseases such as hypertension and heart disease. Especially for office white-collar workers with high work pressure and mostly in sub-health state, it can play a good regulatory role.

There are more sports than volleyball.

Talking about the physical and mental benefits of ballet, she said, first of all, ballet practice is gradual, from simple hand position to small jump, middle jump and big jump, to leg skills such as hitting the ball and rotating one leg. The muscles of the whole body are tightened in the open state, the buttocks and abdomen are closed, and the muscle ability is strengthened. Secondly, ballet practice emphasizes "stretching and straightening" (whole body opening, tightening and straightening). Long-term practice can lengthen muscle lines, make people stand upright and look confident and powerful. Third, it can enhance the control ability of the body and make people with hard bodies flexible. In fact, the tests of sports authorities show that ballet exercises more than volleyball, which can improve people's vital capacity, accelerate blood circulation and enhance cardiopulmonary function.

Chen Xiuzhu, a 62-year-old teacher, practices ballet for 40 minutes to 1 hour every day. She has a wide range of hobbies, climbing mountains and riding horses, and her physical strength is not worse than that of young people.

Need professional guidance

Finally, Mr. Chen reminded everyone that beginners' physical flexibility can't meet the requirements and they are easy to get hurt. They should study and train scientifically under the guidance of professional teachers. In addition, ballet should be practiced in a professional dance classroom, and its floor is a special multi-layer keel structure, so that dancers are not easy to get hurt when they jump to the ground.