Sweet music and brisk dance steps, as the weather turns cold, more people dance ballroom dancing in parks and communities. Dancing can not only show the graceful dancing of lovers and make them feel happy, but also be very beneficial to fitness. The following are some materials I have compiled about the basic teaching of ballroom dancing for your reference.

Basic knowledge of ballroom dancing:

1, dance line, angle, direction.

On a dance floor, if you don't follow the prescribed route, you will inevitably collide with each other and go wrong. Therefore, the national standard dance strictly stipulates that dancers must act counterclockwise. This route is called the dance line. Among the dance lines, the long two are called A lines and the short two are called B lines.

The national standard dance has strict regulations on the starting and ending position of each step in a combination or routine, as well as the direction and rotation angle of the step.

In terms of rotation, it can be divided into left turn and right turn, and the angles can be divided into 45 degrees (1/8 cycles), 90 degrees (1/4 cycles), 135 degrees (3/8 cycles) and 180 degrees (/kloc-0

Orienteering rules mostly assume that the male partner is dancing in the middle, facing the band, taking the band center as the benchmark, and setting it as "1 point? And then set the point where your boyfriend turns right every 45 degrees as? Two o'clock? 、? 3 o'clock? " 4 o'clock? 、? Five o'clock? 、? Six o'clock? 、? At seven o'clock? 、? Eight o'clock? .

When dancing the national standard dance, the dancer moves or rotates according to the dance line, and the change of its angle and orientation is related to the dance line. Therefore, in ballroom dancing, based on the direction of the male partner facing the dance route line, eight lines are defined for the marching direction of the dance steps: (1) The male partner faces the dance route line; (2) The direction of the male partner's right shoulder, that is, the direction of turning right 90 degrees, is the four walls (referring to any point standing on the dance line), which is called the wall line; (3) The direction of the male partner's left shoulder, that is, the direction of turning left 90 degrees, is the center of the dance floor, which is called the center line; (4) The right front of the male partner, that is, the direction after turning right 45 degrees, inclines to the wall line, which is called the diagonal line of the wall; (5) The left front of the male partner, that is, the direction after turning left 45 degrees, is inclined to the center line, which is called the central diagonal; (6) The male partner's back is the reverse dance line; (7) The right rear of the male partner, that is, the direction after turning right 135 degrees, leans against the wall line, which is called diagonal against the wall; (8) The left rear of the male partner, that is, the direction after turning left 135 degrees, leans backward toward the center, which is called the reverse central diagonal. As long as dancers follow the dance line, they can distinguish the orientation and angle according to the above eight lines no matter where they go.

2. Dancing, hugging and posture

Dance posture generally refers to the dancer's dance posture, especially the foot shape, grip and upper body posture formed by a certain posture during dancing.

Posture refers to the body posture of male and female partners when dancing, such as modern dance. Male and female couples spend most of their time together and rarely separate. Generally, there are only three postures: contraposition, lateral position and lateral position. For example, in Latin dance, male and female partners are on and off, and their postures are varied.

Counterpoint dance

? Close the position what's up Right? , refers to men and women face to face, intimate? Men and women fight and hug without separation. Modern dance and Latin dance are different in the same position.

A. counterpoint dance of modern dance

Male and female dancers put their feet together and relax their knees. They all land on their feet and stand opposite each other, with the tip of their right feet pointing slightly to the right of the center line of each other's feet. The two men are staggered to the left by about half, and they are slightly stuck together at the right part of the waist and buttocks, which is convenient for men to guide women. Turn your head to the left. Male companion has abdomen, chest, loose back and slightly retracted jaw; The female companion leans back about 25 degrees, and the right waist leans left into an arc.

The main points of holding are as follows:

A. Male partner holds female partner's right hand in his left hand (first contact)? The left palm of the male companion is forward, at an oblique angle to the ground, and gently holds the four fingers outside the thumb of the female companion's right hand. The female companion put these four fingers together between the male companion's thumb and four fingers, and the palms of the two of them gently fit. The male partner's left upper arm is raised, the elbow is slightly lower than the shoulder and slightly backward, the forearm is bent inward and slightly forward, the left upper arm and the forearm form a 90-degree angle (or slightly more than 90 degrees), and the wrist is straightened, so that the clenched hand is flush with the female partner's right ear peak; The companion's right arm naturally bends into an arc.

B. The man's right arm is raised, and the elbow is slightly lower than the shoulder. As far as possible, the inclination from shoulder to elbow is the same as that of left arm. Bend your forearm slightly with your right elbow, put your fingers together, and stick it on the lower half of your female companion's left scapula, and gently hold her with your palm (the second contact point).

C. The female companion's left hand is open and placed under the deltoid muscle of the male companion's right upper arm, with the thumb inside and the other four fingers outside (the third contact point).

D. The male partner's right forearm is in contact with the female partner's left upper arm, and the female partner's left arm is relaxed and naturally erected by the whole right arm (the fourth contact point).

The above four contact points, plus the slight contact between the male partner and the female partner's right waist and buttocks, constitute * * * five contact points.

B, the counterpoint dance of Latin dance; Q:/&; 4 & amp[

Male and female partners stand relatively, with their heads straight and their bodies standing naturally. The male partner holds the female partner's right hand with his left hand (the four fingers of the female partner's right hand except the thumb are placed in the tiger's mouth of the male partner's left hand), and the upper arm is slightly tilted inward, and the forearm forms an angle of about 90 degrees with the upper arm. The male partner's right hand is placed on the female partner's left shoulder bone, and the elbow is raised horizontally to determine the distance between men and women. The left arm of the female companion is lightly placed on the right arm of the male companion, and the left hand is lightly placed on the right scapula of the male companion.

The above men and women dance in counterpoint, nearly one arm apart, which is convenient for dancers to twist and shift, and is often used in Latin dance steps. There are several other dance steps, such as rumba and cha cha cha, which require men and women to get close and touch slightly. When jumping, the right hand should be moved from the left scapula of the female companion to the lower part of the left scapula of her back, and the left hand of the female companion should be moved forward accordingly.

(2) Sub-counterpoint dance

Men and women stand relatively against each other and are far apart, either holding hands with one hand, or holding hands with both hands, or not holding hands, in short, not holding hands, which is the position dance. In Latin dance, the combined counterpoint dance is called closed, and the divided counterpoint dance is called open.

(3) Lateral position dance

? Close the position And then what? Subposition? Male and female dancers stand opposite each other. When marching, either men enter and women retreat, or women enter and men retreat. If men and women need to travel in the same direction (mostly on the left side of the male partner and the right side of the female partner), it is necessary to change the counterpoint dance to the lateral position dance.

On the basis of counterpoint dance, the male partner's upper body and head are slightly twisted to the left (45 degrees), and the female partner's upper body and head are slightly twisted to the right (45 degrees), so that the male partner's right waist and crotch are close to the female partner's left waist and crotch, and the other side of the body is open. v？ Shape, two pairs of eyes look in the same direction through interlocking arms, forming a sideways posture, which is the sideways dance of four kinds of dances except tango in modern dance (see below for the sideways dance of tango).

(4) Lateral position dance

Night dance refers to modern dance, in which male and female partners move to the right or left in one direction. In Latin dance, this dance is rarely used because there are not many steps on the side.

(5) Parallel dance

In Latin dance, men and women do not touch hand in hand, which is equivalent to the side dance in modern dance and is a parallel dance.

On the basis of juxtaposition dance, male and female dancers rotate 90 degrees to the left and right respectively, their feet are in front of each other, and their clenched forehands extend horizontally forward to form parallel movements, which is called juxtaposition dance.

(6) Dancing side by side

Based on the male partner, the left shoulder of the male partner and the right shoulder of the female partner are called? Leave side by side? What are the names of the male partner's right shoulder and the female partner's left shoulder? Side by side, right? .

(7) Shadow Dance

The female partner is in the left or right position in front of the male partner, close to the male partner. This is the shadow dance that men and women can't separate. The front right female companion is the right shadow position, and the front left is the left shadow position. It can be a one-handed dance or a two-handed dance.

In addition, there are rumba, the fan-shaped dance formed by cha cha cha, and the sharing dance formed by spreading steps.

Matters needing attention in ballroom dancing

1, pay attention to appearance and clothes

People who take part in ballroom dancing should dress neatly, appropriately and have shiny shoes. Men wear solemn clothes, women wear gorgeous clothes, and slippers, vests and shorts are forbidden. In order to prevent your partner from smelling sweat and body odor, you can sprinkle some perfume on your clothes.

Because ballroom dancing is for men and women, we should pay more attention to clothes. The best choice for a man is a suit and tie. The color of the suit should be dark, and a full set of black clothes with a white shirt and a dark tie is the most solemn. Women should not wear cheongsam, simple skirts or wearable skirts that hinder dance movements. Dress is the best choice. Because the waist of the dress can fully show the curve of women; Its wide skirt is not only convenient for the legs to make great movements, but also makes the dance more elegant and beautiful.

2. Pay attention to the courtesy of inviting to dance.

When the dance music starts, the man should take the initiative to invite the woman to dance. The standard posture of inviting dance is; Stand demurely in front of the lady's seat, stretch out your right hand, smile and nod. Generally speaking, a woman should not refuse. If she can't dance this dance, or is not suitable for skipping the fast pace, or wants to have a rest because of fatigue, she can explain the reason with a smile and add it politely? Excuse me. 、? Please forgive me? Equal language. When someone invites a lady, she should not turn around.

When a woman invites to dance, she can use her eyes or words to show that she doesn't have to stand demurely like a man. When a woman invites a man, he may not refuse.

If the woman dances with her husband or parents, when the man invites them to dance, he should pay tribute to the husband or parents first, and then send them back to their hometown after the dance to express his gratitude. If the man realizes that the woman has a fixed partner or is unwilling to be invited, don't be forced.

Step 3 be polite

Don't spit in the ballroom, don't put cigarettes in your mouth or ears, don't yawn and sneeze at others, and don't have any uncivilized vulgar and indecent manners.

When dancing with each other, hug according to the standard, don't get too close and hug too tightly; Get close to the standard action, don't wriggle and rush through the food. Both sides should exhale gently, not directly spray each other's faces.

4. Speak elegantly and moderately

In the ballroom, you can't swear, shout, flirt or tease. In social situations, you should pay attention to the elegance, politeness and self-cultivation of words.

When dancing with strangers, you should smile. When sitting down to rest, don't talk to strangers too much, ask questions about work and family, and avoid being rude. /& gt； ]FV^e

5. Male guidance and female cooperation

Social dance requires that male partners are good at guiding and female partners are good at following, and the two are in harmony.

The coordination of male and female guides depends on two factors: first, both sides are familiar with the dance steps, which is the basic condition that must be possessed; Second, the transmission, acceptance and response of dance information must be accurate and sensitive.

The transmission and acceptance of dance information, most people dance in the ballroom mainly by their hands. According to the strict requirements of the national standard dance, in addition to Latin dancers, men and women rely on their hands behind their backs to transmit information, and dancers mainly rely on their waists and crotch that are slightly attached to each other to transmit information. Because the partner's arm is fixed on the body like a steel frame, the arm can only move back and forth with the body, not away from the body. Here are a few examples to illustrate.

Men go in and women go out. The waist and crotch of the male partner are gently pushed forward with the advancing feet. At this point, the left hand fixed on the body naturally has a slight force to push forward, while the right hand has the intention of relaxing and hugging. The female companion first and mainly starts from the slightly attached waist.

The crotch gets the information, reacts quickly, and moves backwards. If the male partner pushes the female partner back with his left hand, it will be separated from the waist and buttocks, which will destroy the standardized dance.

Men retreat and women enter. The situation at this time is slightly different. Because one foot of the male partner retreats in front of the body surface when retreating, it is easy to produce a misunderstanding, that is, when retreating, the left hand of the male partner gently pulls back, and the right hand gently sticks to the back of the female partner and gently retracts. Of course, female companions will also feel this way, and can make a step forward accordingly. The question is whether the action of a male partner guiding a female partner forward with both hands is subordinate to the retreat of the body. If it is a retreat from the body, then it is correct for the female partner to get information from the waist and crotch that are slightly fitted. If your hands retreat before your body, it is bound to happen that your feet and legs collide.

Turn left, the male partner's body turns left, driving his left hand to gently pull to the left and rear, and the fingers of his right hand lightly press the back of the female partner, so that the waist and crotch attached to each other and the elbow of the right arm of the photo frame play the role of twisting the female partner; With this information, the female companion follows quickly and flexibly, keeping the waist and hips close to each other.

Turn right, the male partner's body turns right, driving the left hand to gently push forward to the right, and the right palm gently presses the female partner's back. The rest is the same as above

Therefore, in the transmission of dance information, hand chopping only plays the role of coach; What really works is only or mainly the waist and crotch that fit slightly. Dancers should remember that all the steps should be kept slightly close to the right waist and crotch except for the steps of men and women. You can dance all kinds of dance steps that are not in the same place, but you can't hold each other by hand, and you can only transmit information by sticking your waist and crotch together.

Of course, the complexity of dance steps determines that the skills of male partners to guide female partners are also varied. In addition to conveying information from waist and buttocks, the suggestive actions such as pull-ups indicating the rotation of female partners also have the function of conveying dance information.

In the guidance, we should pay attention to the following points:

(1) A male partner should not take a female partner to dance difficult moves that she can't do.

(2) Men should control the strength of guiding actions such as pushing forward, pulling backward, twisting to the left and twisting to the right, and accurately grasp the size of the forward and backward stride and the turning angle through accurate control of the strength.

(3) The female partner should have a strong sense of following, be good at accepting and responding to the information guided by the male partner, and don't presume the operation of the dance steps in advance, let alone guide the male partner to dance according to his own intention.

(4) Both sides should pay attention to the situation. If the dance steps are out of order, you can stop and jump from the racket. When they collide with each other, they stop and walk, hesitate in the same place, change direction, or put their hands together, which is mainly controlled by their male partners. However, when the collision comes from the back of the male partner, the female partner should press the male partner's shoulder with her left hand to show her nervousness. When the other side collides from behind, the one who finds it can quickly block it with his hand.

The role of ballroom dancing in fitness;

Sweet music and brisk dance steps, as the weather turns cold, more people dance ballroom dancing in parks and communities. Dancing can not only show the graceful dancing of lovers and make them feel happy, but also be very beneficial to fitness. How to dance the national standard more healthily?

1. Dancing should be at 8 am or 5 pm, when the air quality is good and the temperature is moderate. But these times are usually after meals, so don't eat too much and don't drink alcohol when eating. Dancing on a full stomach will affect digestion, which will make the stomach uncomfortable in the long run and may also lead to gastrointestinal diseases. Especially people who usually have a bad stomach should try to go dancing half an hour after meals. In addition, alcohol can stimulate the brain, make the heart beat faster and blood vessels dilate. Dancing after drinking may induce angina pectoris and cerebrovascular accident.

2. Choose a spacious venue with fresh air when dancing, not too many people. Because when dancing, the brain is in a state of excitement, the blood flow speed is accelerated, the heart load is increased, and the oxygen consumption of the human body is increased. Fresh air is particularly important for fitness.

3. The flat and smooth floor helps to show the balance, stability and fluidity of dance. Marble, fine cement and tile floor are all suitable choices. Rough mud and brick floors are not suitable, because with the fast-paced music, dancers focus on music and dance, and more intense ballroom dancing may sprain their ankles. Pay attention to choose a pair of shoes with soft and light soles that can protect your ankles.

4. The time of each dance should be controlled at 1 ~ 2 hours. If the time is too long and the body is too tired, the fitness effect will decline. If you are crazy about dancing, you can take a rest for about 20 minutes and do some actions such as kicking, moving your ankles, bending over, etc. to relieve tense muscles.

5. Master the intensity of dancing. Slow three's slow fourth warm-up is not strong enough. Intense dance movements such as fast four and fast three will lead to shortness of breath, accelerated heart rate and sudden rise of blood pressure, which may induce or aggravate cardiovascular diseases. Therefore, dancers should pay attention to the gradual progress from slow to urgent and from slow to fast. Before jumping, fully prepare ankles, knees, hips, shoulders and other joints, and do stretching exercises for a few minutes to avoid sports injuries. If you accidentally sprain it, you should apply cold compress first and then treat it accordingly.