Exploring dance training to prevent thighs from being too thick (Liu Qunjie)
The ballet training in the former Soviet Union attached great importance to the ability of lower limbs, but paid insufficient attention to the leg shape in training. One of them is that many people have too thick thighs.
Before the Cultural Revolution, China's ballet training completely copied the Soviet model, so it also had this problem. If the thighs are too thick, the stage image is not good enough.
This is not only a matter of appearance, but also the quality of training. After the Cultural Revolution, with the implementation of China's reform and opening-up policy, ballet teaching has been compared.
Draw lessons from the training methods of western ballet developed countries, such as training leg stretch and alternating leg training, which is suitable for people.
Methods, the sense of dominance and ability training of thigh external rotation. The common problem of long thighs has also been significantly improved. But we haven't summed up one yet.
With experience and further research, every teacher has a different understanding of this. Some students have thickened their thighs. My wife and I are both.
She is a ballet teacher. She still teaches in class. I retired and went to do some auxiliary teaching and counseling. In the past few years, we have been exploring teaching AIDS.
This question.
Let's talk about several reasons why the thighs are too thick and the countermeasures taken in training.
1-the action of straightening your legs. If it is completely straightened unconsciously for a long time, it is the potential cause of the thigh being too thick. Standing in the simplest way
For example, you can't just stand up straight on the surface like ordinary people, but you should consciously stretch your legs. The quadriceps femoris is obvious, and it can be
As a representative, it fully contracts and straightens the leg muscles, showing an upward lift; If the leg is not straightened, over time, the lower end of the quadriceps femoris will form a smaller one
Big altar modeling. Some people's legs are straight, but the quadriceps femoris is not fully contracted. This is a common phenomenon of false straightness, and experienced teachers will notice it.
You can know that young teachers should always touch students' thighs to prevent false straightness.
Longer leg bending and weight-bearing movements will also make the thighs thicker, similar to small steps fifty years ago (such as the leg shape of weightlifters and sprinters)
Elena, the first northern dance expert in the Soviet Union, warned female students not to ride bicycles. "Riding a bike will thicken your thighs." But now there are
Because students have thick legs, a teacher ordered them to run to lose weight. I wrote "It's so hard for students majoring in dance" in the eighth issue of Journal of North Dance in 2002.
The article "Running Test" talked about this problem. Now students use running time and running mode, thigh exercise and cycling.
There is little difference, but it consumes the heat energy of liver sugar, that is, it can't reduce excess fat, and it will get thicker and thicker when running.
2- Static overwork will make thighs thicker. The concept of statics refers to fixing the contraction range of muscles after they contract to a certain extent.
Make the action no longer change, and the working nature of muscles during this period is called static work. For example, the control action in dance training-one leg is independent,
After the other leg is lifted, it does static work at a fixed time in space. Static work will make muscles tired quickly. So, before the Cultural Revolution,
The long-term leg control training, the teacher originally wanted to improve the students' control ability, but it was counterproductive to overdo it, not to mention being too tired.
In order to avoid problems such as bent waist, crooked hips, and incorrect center of gravity, the legs are too tired to stretch straight and supported by muscles.
Why aren't thighs thick? Now ballet training has denied this training method, but some people in the dance world still use it because they don't know luck.
Dynamic anatomy. besides
The main leg is often in a static working state. When the main leg needs to stand straight, the teacher must carefully check whether the students are completely straight.
Now it has been widely used in alternating training of two legs, and it also avoids too much static work.
3—— The inner thigh muscles are prone to accumulate fat, which makes some people's thighs fat and thick, and it is difficult to train the inner muscles in place, which makes the inner side.
The ability of lateral muscles is insufficient, and the excess fat can't be consumed. I wrote in the book "Dance Anatomy Course" that a rubber band can be tied to the ankle to enhance strength.
Muscle adduction and fat consumption, but this method is not easy to implement due to the limitation of space. I realized in practice that you can strengthen your inner self.
Muscles participate in external rotation to achieve this goal. It is easy to understand that adductor muscle has the function of adduction and internal rotation of thigh, but it also has external rotation work.
The particularity of energy is little known. Fick and Steindler, anatomical authorities, believe that in fact, the external rotation function of some muscles is greater than the internal rotation function.
Now please do an experience with me; When we lift the front legs, the inner muscles are relaxed, and then the thighs rotate outward because the inner muscles are involved.
As the external rotation contracts, it becomes hard. Ballet movements pay attention to thigh external rotation everywhere, and the medial muscles are promising. It is possible to train the medial muscles correctly.
Play the role of killing two birds with one stone; It not only enhances the ability, but also consumes excess fat. The key is to train the external rotation ability of the medial muscle to the limit.
Can't be ignored. For example, standing on one foot, the muscles in front, back, inside and outside the thigh should be balanced and contracted to stand firm, but from primary school.
Students tend to ignore or not consciously tighten the internal rotator, and the internal rotator is in a soft state. Teachers should keep correcting until the church. All the demands are great.
In the action of leg external rotation, we should pay attention to whether the adductor muscle is in place, and don't give up asking students. You can also increase your expertise in training external rotation.
Such as training; When preparing, sit on the ground with your back against the wall, straighten your legs forward, hook your feet, lift one leg 25 degrees to the maximum, and exert your strength with your feet.
The long transverse line is parallel to the two shoulder transverse lines; Row to one side with toes as the guide, keeping toes backward and feet on the ground; Keep the external rotation state
Before going back. Internal rotation reset, repeated many times. This exercise is simple and effective. You can also start with the posture of standing on your feet.
There are many ways to do it. The external rotation ability is strong, the fat of the medial muscle is reduced, and the movement stability will be obviously improved.
4—— If the external rotation and unbending are insufficient and the static work is excessive, the lateral muscle represented by tensor fascia lata will protrude.
Come on, practice the leg shape like breeches, pay attention to the correct training above, avoid this drawback, and pay attention to it; Fatigue and longer training time.
After static work, the muscles will be tight, so let the students relax their thigh muscles and study in the combination of training courses.
Proper intermission can also prevent the thighs from being too rough.
In teaching practice, we have adopted the above methods and achieved good results. Originally thick thighs can be thinned, and beginners can make their legs thinner.
Our exploration is just a corner, and we hope more colleagues will study this problem and make it perfect day by day.
WBC, International Beauty Pageant Association: Aesthetic Standards and Training Skills of "Beautiful Hips and Legs"
There are often girls who worry that their "beautiful hips and legs" will become bigger and thicker during training. It can be said that "the belt is getting wider and wider, and people will not regret it." Especially those amateurs, due to the lack of professional teachers' guidance, are even more "frightened birds", fearing that their "beautiful hips and legs" will one day become "Shenzhou VI".
Actually, there is no need to worry so much. As long as you master the basic knowledge of sports aesthetics and scientific training methods, a few tricks can keep your "beautiful hips and legs" youthful forever.
First, the aesthetic standard of "beautiful hips and legs"
First of all, you need to know what your standard is for "beautiful hips and legs", and then you can judge whether it is "bigger and thicker".
The famous golden section scientist found that human beings follow a strange phenomenon in the perception of plane aesthetics: that is, the upper and lower parts of aesthetic objects are formed, and "0.6 18" is the dividing line that most conforms to aesthetic standards. Later this strange phenomenon also existed in the perception of three-dimensional aesthetics. Simply put, taking the human body as the aesthetic object, the length ratio of the upper body and the lower body is 0.6 18: 1, and the length ratio of the lower body and the whole body is 0.6 18: 1, so that the human body looks the most harmonious and perfect. (In fact, many art colleges use this as a standard when evaluating physical conditions).
This is the famous golden section law, and "0.6 18" is called the golden section point.
A study of 108 1 world famous models by the international beauty pageant association (W.B.C) shows that the body structures of these models all conform to the golden section law (fluctuating around 0.6 18). Therefore, W.B.C' s aesthetic standard for "beautiful buttocks and legs" is:
1, beautiful buttocks
A. Hip and waist constitute aesthetic objects, and the ratio of waist circumference to hip circumference is 0.618:1;
Having said that, I want to remind you that the golden section "0.6 18" is the theoretical limit, and no one has reached it in reality. According to the standard approved by W.B.C, the ratio of waist circumference to hip circumference is "0.6 18~0.7 18", which meets the aesthetic standard. The world's closest to this standard is Marilyn Monroe, which once reached 0.632 after removing two ribs. Sister Lv Jingjing is 0.7 1, model star champion Mo Wandan is 0.69, and the star sister Yicao in 2005 is 0.67.
In addition to proportion, there are shapes (inverted heart, slightly upturned), so I won't talk about them here.
B. Hips and legs constitute aesthetic objects, and the ratio of hip spacing to the whole leg length is (1-0.618):1.
It is said that only by reaching such a ratio can women's curves and sexiness be displayed.
2. Beautiful legs
This refers specifically to the thigh part. The horizontal length of the thigh (that is, the diameter is two-thirds of the thigh above the knee) and the vertical length (the upper part of the lower limb) constitute the aesthetic object, and the ratio of the two is (1-0.618):1.
This ratio makes the thighs look slender and symmetrical.
In addition, there are aesthetic standards for other parts of the body, so I won't say much here.
Second, the basic principles and training skills of sports aesthetics
1, principle
From the perspective of human structure, the human body consists of three parts: bones, muscles and fat. From the perspective of sports aesthetics, the factors that affect our physical beauty are: bones, muscles and fat. Among them, bones are uncontrollable factors, muscles are controllable factors, and fat is controllable factors. Whether the hips and legs will become bigger depends mainly on the direction of muscles and the degree of fat accumulation (if you are born with a pair of "Shenzhou VI" bones, God can't save you), so some girls worry that "sitting down immediately after exercise will make the hips bigger" (but it will affect the tightness of the hips) is unreasonable, because the hips are not balloons after all. In the training day after tomorrow, we can only improve our body shape by changing muscle and fat factors, in which muscle training is the key and difficult point.
2. Skills
First, the buttocks
The characteristic of hip training is "tight". "Tightness" means that the hip muscles should be tight and not slack, and "warping" means that the curve of the hip muscles should rise and not sag. The muscle fibers of the buttocks are stretched obliquely at a 45-degree angle to the left upper right corner, so we should pay attention to tightening the muscles of the buttocks and do hip lifting training in these two directions. In fact, in our daily basic dance training, some movements have been very helpful to our hip training, such as: kicking back, pulling back, jumping (especially the purple and gold crown jump). What we need to do is to increase the intensity of these movements. However, it should be noted that this kind of training time is limited after all, and it should be mainly based on ordinary exercise, such as walking to tighten the buttocks (this will not only exercise the buttocks muscles, but also make the walking posture look slim), and doing hip-clamping training for one minute before going to bed.
In addition, we should especially remind everyone not to sit down and rest immediately after practice. According to the basic principle of kinematics, the biological characteristic of muscle is a smooth "inverted U" curve. If you sit down and rest immediately after exercise, the biological activity of muscles will drop from peak to trough, which will not only cause physical discomfort, but also make the cellular activities of hip muscles in a disorderly state, thus affecting the direction of muscle fibers and ultimately affecting the beauty and compactness of hip muscles. The correct way is: after practice, walk around, kick and do relaxation exercises.
B, legs
The characteristic of leg training is "trimming and leveling". The muscle fibers of the legs are stretched vertically with the pelvis and kneecap as fulcrums. Therefore, in normal leg training, we should do more stretching training along the direction of muscle fibers and do less strength training as far as possible. Because strength training will make muscle fibers develop horizontally, make legs thicker and make muscles bulky and ugly.
The basic body movements of ballet are most suitable for leg training, so everyone should strengthen the study of the basic movements of ballet. Our usual open-span and split-leg training is also very beneficial to leg training. If you can, you can do more hanging exercises on the horizontal bar, and extend your legs as far as possible when you do it. This action is very effective, because there is no load on the legs at this time, and it is completely stretching.
Finally, I'll tell you a little trick of normal training: do a one-minute back stretching exercise in bed before going to bed, that is, lie on your back, grab the edge of the bed backwards with your arms and stretch your legs forward as far as possible. This kind of exercise is also good for slender legs.
"the master leads the door, and the practice depends on the individual." Teach everyone methods, but also principles, only principles are the most fundamental. When you understand the principle and master the method, you must carefully experience it in the future training, boldly explore and extrapolate, and finally summarize and even innovate a set of training methods that suit you (many fitness coaches and excellent dance teachers have grown up like this).