Modern national standards not only pay attention to speed and strength, but also require dancing to be light and natural, which puts higher demands on athletes' physical fitness, especially special physical fitness (flexibility and special strength). Special physical fitness is different from general physical fitness, and their training methods are also different.

For national athletes, special physical fitness refers to the physical fitness directly related to the improvement of national performance, and its training method is to adopt special practice means closely related to national movements. The special physical qualities that international athletes must have are mainly flexibility and special strength. This paper discusses these two special properties.

flexibility

1, what is elasticity?

Why don't older students learn faster and better than younger students? The main reason is not that "strength" has become smaller, but that flexibility or flexibility quality has become worse. It is also the reason for flexibility. Women have the nature to learn to dance.

Flexibility refers to the range of motion of human joints and the elasticity and stretching ability of muscles and ligaments, that is, the overall flexibility of all joints in the body. Flexibility mainly depends on the stretching range and elasticity of muscles, ligaments and tendons of the whole joint; It depends on the coordination ability of contraction and relaxation in muscle activity. Good flexibility can make the movement natural, large, economical and labor-saving, increase the moving distance, swing fully, and stretch the body lines beautifully.

2. Requirements of national standards for flexible quality

The national standard technology has certain requirements for flexibility, and M dance is mainly manifested in the flexibility of hip joint, knee joint, ankle joint and spine. For example, the first step of the right turn and left turn series of W dance requires the main leg to push back with all its strength to obtain the maximum propulsion speed. At this point, the force emanates from the hip joint, passes through each joint one by one like a wave, and finally passes to the toes, completing the perfect pedaling action and obtaining a strong reaction force. If the flexibility of these joints is not good, the leg movements will be stiff and the effect of pedaling will be greatly reduced. Another example is the back wave step of the foxtrot, in which the man should make a heel-dragging stride backward, and firmly guide the lady while being strong reflexive. It is necessary not only to control the sudden ups and downs of the body, but also to fully tilt and swing greatly, showing the unique style of foxtrot, which is smooth and elegant, which puts high demands on the flexibility, balance and control of the joints such as the waist, legs, feet and spine of the players.

Latin dance also requires good flexibility of shoulder joint, elbow joint, wrist joint and finger joint. The common problem in rumba dance is that the upper body guidance and arm swing are not in place, because the flexibility of spine, shoulders, elbows and wrists is poor, if not the basic concepts are unclear. CUCARACHA, who dances rumba, squeezes her upper body to the other side with the momentum of closing her arms, pushes her arms out, and drives her waist, hips and legs to move. This is a typical Latin dance upper body guidance technique. With the rhythm of South American-style Jian Kang drums and sand balls, the soft waist and hips swing gracefully with the upper body, which reminds people of the graceful coconut trees swaying in the wind on the beach, with beautiful arms outstretched and swinging like dancing leaves. Only when all joints in the whole body are very flexible can the unique style of Latin dance be fully displayed.

3. Flexible quality training methods

The principle of special flexible quality training is to adopt special physical exercises closely related to national standard movements. Make up for what is lacking, pay attention to actual effect and avoid blindness.

The training methods of flexibility quality can be divided into active exercise and passive exercise. Active exercise is a method to increase joint flexibility through the contraction or extension of muscles related to joints; For example, in the active exercise of ankle flexibility, in order to straighten the instep, the muscles on the front side of the calf (ankle joint and flexor digitorum) are stretched; In order to train the back of the foot, the muscles at the back of the calf (soleus and gastrocnemius) are stretched. Passive exercise is a method to increase joint flexibility by external force. Passive movements mainly include increasing the range of movements and lengthening muscles and ligaments, such as leg press and arm pressing. For another example, in order to further develop the flexibility of the ankle joint, we should do exercises such as pressing the ankle, flexing and stretching the ankle joint to increase strength, lifting the ankle and bending the knee. Basic martial arts training, such as lunge, infantry lunge and lunge boxing, is more beneficial to the waist and legs.

The national standard basic step exercise is the main active exercise, which plays a vital role in improving the flexibility quality. We should arrange some time to practice basic dance steps in our daily dance practice.

It should be noted that before dancing practice, we should make full preparations and warm-up activities, and carry out various exercises step by step to prevent sports injuries.

The makeup of Latin dance competition is very different between boys and girls.

In the children's Latin dance competition, children's makeup and hairstyle should be based on the basic principles of cleanliness, cuteness, natural color and simplicity, so that children can show their true beauty in the dance.

In the "Sports Dance Dress Code", the makeup of children's groups is stipulated: no makeup, no false eyelashes, no fake nails, sequins, artificial olive oil and nail polish; Do not wear jewelry; Don't use complicated hairstyles, wigs, hair accessories or hair dyes. Use hair gel with sequins.

In the competition, it is necessary to strictly abide by the above regulations. Girls can comb their hair in a bun or a simple ponytail, while boys try to keep their hair short without applying hair gel. If the makeup artist is good, she can give girls a "nude makeup" that seems to have no makeup, and the children's skin itself is better. You can even paint your eyebrows without foundation, apply a little eye shadow close to your skin color and brush a little blush, which will look very energetic. Girls don't stick big false eyelashes, don't draw conspicuous or strange eye shadows, and don't stick sequins that will make the skin allergic. Boys don't need makeup at all.

Girls' hairstyles should also be the simplest bun or ponytail. A girl can wear a small amount of bright headdress, without having to comb a complicated hairstyle or have a perm. Boys can use a small amount of hair gel to make their hair stand up slightly.

Learning children's Latin dance needs to lay a good foundation

However, in teaching, some tips can be used to help students lay a good foundation and try to keep up with professional players. Here, I want to talk about some simple and easily overlooked elements in teaching.

The right or wrong of music rhythm is the most important thing in the competition judgment. No matter good or bad, the wrong jump of music rhythm will be eliminated directly, which shows the importance of music rhythm. However, many young players are not sure about the rhythm of music, or they can't step on music at all, which forces teachers to think calmly: Is it because children don't understand music or there is something wrong with teaching? The answer is obvious.

Many teachers shout rhythm to students while playing music in class, which is very easy to cause students' dependence. Teachers should let students count their own beats and cultivate their habit of counting rhythms with music. For students with poor sense of rhythm, teachers can train them to clap their hands and listen attentively to the music, and then catch the heaviest first beat "one" or listen carefully to the fourth beat "knock knock knock" unique to Latin music. In teaching, teachers can also help students intuitively feel the characteristics and feelings of Latin rhythm with the help of Congo drumming rhythm.

The premise of learn children's Latin dance-figure

Before the Latin class, the teacher usually leads the students for 20-40 minutes of physical training. This is very important, but we should also pay attention to the content of the practice which is helpful to Latin dance, rather than simply kicking, leg press and fork.

Ballet body training is very helpful to Latin dance. In ballet training, I will choose a few simple movements: for example, I can find the feeling of feet and floor by practicing scrubbing the floor and before and after; For example, in ballet, one foot is changed into a small eight-character stance, which is also called Latin stance. The requirements are to hold your head high, pull your neck up, press your shoulders down, and clamp your thighs.

After long-term training, students will establish a good sense of righteousness. In addition, the ballet hand shape can also be used for reference, but breathing must be added, as described in this sentence: "A hand without breathing is like a dry branch, but with breathing, it feels like a willow swaying in the wind and has vitality."

Learning children's Latin dance should master basic dance steps.

When I first started teaching, I didn't pay much attention to the training of basic steps, but spent more time learning gold, silver, copper and tricks. But I gradually found that once students are confused by the flower steps and can't calm down and practice the basic steps, it is difficult to improve their level greatly.

So in class, I will arrange an hour of basic step training: slow down the music, from the training in four directions (front, back, left and right) such as kukla Cha (8-character turn to hip), squeezing (changing the center of gravity), square step and kukla Cha to new york Cha, fixed-point turn, hand in hand, front and back, etc.

Have you mastered the above points to let children learn children's Latin dance well?

Latin dance improves your posture and temperament.

Latin dance can change your posture, which sounds incredible, but many people really become different after attending Latin dance training. As we all know, Asians have shorter necks than whites. After attending Latin dance training for one year, Xiaoli obviously found that her posture was different and her overall temperament image changed obviously, which is the magic of Latin dance.

Change your posture-lengthen your neck

The back of the head is straight, and the neck is completely upright when viewed from the side. Face does not lean forward, shoulders sink. From the side, the shoulder is a thin straight line, the face and chin are raised and look straight ahead. Develop such a good habit during the day and choose a low pillow at night. When stretching the neck, the back will naturally straighten, people will look more energetic, and the fine lines on the neck will appear less. Stick to it for a few months, and you will find that you have grown taller, which is an extra benefit brought by changing your posture.

Changing posture-a small gesture of the neck

Move your neck from time to time, such as around your head (the head is round: bow your head, your right ear is close to your shoulder, your back is raised, and your left ear is close to your shoulder), turn sideways (your face is perpendicular to the ground, turn sideways, look straight), and move your neck back and forth (the same as the neck movement in Xinjiang No.5 Middle School). Develop a good habit of neck movement, such as sitting in front of the computer, in the subway, anytime and anywhere.

Such a simple action or habit will accelerate lymphatic circulation, strengthen the muscles of the neck, reduce the fat of the chin and cheeks, make the head look smaller, make the neck longer and thicker, and make people have a good posture. Especially when women wear strapless dresses, it is very obvious that men wearing tie shirts can also highlight their head and neck posture.

Latin Dance Skills Learning skills that you must know to learn Latin dance.

Latin dance is also called Latin style dance or free ballroom dance. Latin dance is a popular folk dance, which is characterized by being casual, casual and relaxed, and there is a lot of room for free play. It is a warm, romantic, energetic and fiery artistic expression with distinctive characteristics formed by Latin American people in the long history. It is deeply loved by Latin American people and has become an indispensable part of their lives.

Latin dance can shape beautiful legs, so many people participate in learning Latin dance, but it still needs skills to dance well. Let's learn how to dance Latin well.

One of the learning skills you must know when learning Latin dance: local arm exercises.

The word "dance" can best explain the position of "arm" in dance, and its extension enriches body language. It is very effective to shape the lines of arm Latin dance. Keep your arms straight, slowly lift them up from both sides of your body to the top of your head, and turn your wrist slightly clockwise, then turn your wrist in the opposite direction while lowering your arms.

Hit the nail on the head: soft inside and weak outside.

Action Tip: Always keep your arms straight. When you lift them to the top of your head, your arms should be close to your ears, and your wrists should stop in the opposite direction for one minute.

The second learning trick you must know when learning Latin dance: local leg exercises.

Even the beauty contest has a saying called "Miss Legs". However, you should be clear that the concept of beautiful legs is not a slender "bamboo leg", and it is not an annoying radish leg. Tight muscles are needed from calf to thigh.

During the gliding exercise, the legs are slightly bent, the right foot slides out one step to the right, the muscles of the left leg are tightened, the toes are straight, and the left leg is adducted with the hip joint swinging to the right. or vice versa, Dallas to the auditorium

Hit the nail on the head: lack of exercise in thighs and long-term swelling in calves.

Action tip: Keep your toes straight and feel the pressure on the inner thigh. At the same time, we should also pay attention to straighten our waist and chest.

Tips for learning Latin dance: hip exercises.

Set off a strong bee waist, sexy and beautiful buttocks are the key, and there is no one who just twists his waist and does not move his buttocks. So this move seems to be similar to the sports segment of twisting the waist. Just pay attention to tightening the muscles of the hip, lift the hip joint to the highest point, stop for a minute, and then lift it to the highest point in the opposite direction.

Hit the nail on the head: flat and drooping hips.

Action tip: straighten your spine, tilt your hips back, hold your chest out, and keep your upper body basically still.

Four learning skills you must know when learning Latin dance: training back muscles

Latin fitness dance drives every part of the body to release inner feelings, and the back is not the weakness of expressiveness. When the arm is waving behind the body, use the back muscles to drive the arm to move, dance up slowly, and then put it down.

Hit the nail on the head: loose fat accumulated on the back.

Action tip: the arm should dance slowly with the strength of the back muscles and the cooperation of the shoulders. Slow pace can feel muscle exercise best.

Five learning skills you must know to learn Latin dance: the practice segment of twisting the waist

May, dancing on the moon. To activate lazy body cells, you can't simply move your hands, you need to mobilize the strength of your whole body. The waist is the center of dance. Swing, turning and pitching all depend on her style.

Legs together, knees slightly bent, hip joint relaxed at two o'clock. While squatting, let the hips twist in an "8" shape with the upper body as the center. The hip joint is raised to the highest point, and then the other hip joint is raised to the highest point with the strength on both sides of the waist.

Hit the nail on the head: relax the protruding abdomen and the whole waistline area.

Action Tip: It is the key to use the waist strength to drive the hip joint to twist, and at the same time, the upper body should remain stable and the shoulders should not shake.

Accurate application of Latin dance rhythm

Many friends have asked me how to find the rhythm or how to use it. In teaching, I have met many students, even if they have studied Latin dance for 3 or 4 years, they still can't tell the rhythm. As we all know, rhythm is the basis of dance, which is equivalent to the skeleton of human body; Melody is the expression of dance, which is equivalent to human flesh and blood. Dancing correctly to the melody is beautiful, just as a person is beautiful or not. And the wrong rhythm is like a person suffering from rickets.

In our Latin dance, the starting rhythm of rumba cha-cha is on 4 and samba is on 1. But I don't know if you have noticed that all the musical rhythms are nothing more than 1, 2, 3, 4 or 1, 2, 3. In fact, there is no difference between the rhythm of music, whether it is modern dance, ballroom dance, ballet and so on. Their rhythms are both the above two. So, we just need to listen to the music and find their 1, 2, 3, 4. Because I study Latin dance, we mainly talk about the former.

If you have played jazz drums, you will find that the beat of bass drums is often in the music of 1. So in music, we will hear the loudest and deepest drums in the rhythm of 1 This is what I always say about remake music. If you can clearly find the sound, congratulations, you have been able to distinguish the rhythm of music. Because as long as you can find 1, it will naturally be 2, 3, 4 ... we can call it the stress beat method. It applies to any music with drums.

However, if some music has no drums, or the prelude to music has no drums, how can we find the rhythm? In fact, this is also very simple. First of all, I can tell you that the first beat of all music is 1 If you can grasp it accurately, you can also distinguish the rhythm. But for many non-professional players, this is very difficult. Then I can tell you another method, which I call the melody beat method. First, let's take a look at the picture below.

This is a simple fraction of my sun. Have you noticed that the rhythm of this song is 2/4 beats, that is, it is 2 beats between two |. Then we can express our rhythm like this | 1 2|3 4|. There are two beats between each space, and two spaces add up to four beats. If the rhythm is distinguished by lyrics, then "Ah" is 1, "How" is 2, "Hui" is 3 and "Huang" is 4. This completes a sentence. So we hear a singer sing lyrics, and the first word he sings is usually 1. And if you listen to the melody, "05 43 2 1" is just a sentence. It can also be said that the first sound of each melody should be 1. Of course, it does not rule out that there is a change in the middle of the melody, or the first word of the lyrics will be on the 4 in the previous paragraph. Therefore, these two methods need flexible practice and mastery in order to accurately distinguish the rhythm.

Just finding the rhythm is not enough. How to make better use of our rhythm in dance is a key issue. Suppose the rhythm 1 length 1 meter, and its center is 50 cm. When we dance, should we step on the position of 30cm, 50cm or 60cm? I believe everyone will tell me that I stepped on the position of 50 cm. In fact, if you step on the position of 30 cm or something, there is nothing wrong, but you can't say it accurately. The position of 50 cm is the most accurate 1. More vividly, the moment when the drum beats on the drum surface, that is, the moment when our feet step on the floor, is the accurate rhythm.

Now we must think about it. When we dance, should we do it when we hear "2", for example, or be ready to do it when we hear "1"? My answer is the latter. Because when our ears hear the rhythm, it is transmitted to the brain for analysis, and then transmitted to the limbs to start moving. This process takes about 1.5 seconds. If we hear "2" and act, then we will probably step on the 80 cm position of "2". If the reaction is slower, it is "3". So we need to accurately judge the time of "2" when we hear "1". Then let the body stand by and finally step on the 50 cm position of "2" accurately.

In rumba dance, the singular rhythm is one beat, that is, 2-3-4- 1, 3 and 1 are one beat in each bar. When repeating the beat, the action is prolonged and the action time is prolonged, accumulating strength in the body. At 2 o'clock and 4 o'clock, it broke out quickly, and the actual movements of these two beats were shorter than the music. This is done to make the movements look more elastic and relaxed. It is suggested that breathing should also match the rhythm, inhale when retaking and exhale when patting.

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