Basic position
A series of basic exercises such as posture, hand position and foot position exercises, breathing action combination exercises, etc. It is mainly to practice people's basic posture, that is, to train correct standing, sitting, lying, walking and running, to use breath in body training and the shape and expression of head and face, that is, people's voice, capacity, smile and appearance.
Whether the basic standing posture is correct or not directly affects the beauty of people's various sports behaviors. In daily life, some young people ignore the importance of physical exercise, so there are unhealthy postures such as hunchback and chest-lifting, neck narrowing at the end and shoulders, and leg bending. Combined with practical exercises, you will develop a bodybuilding posture. Breathing plays a key role in physical exercise. Flexibility exercises and various dances should make full use of breath. Make full use of breath in flexibility exercises and various dances, improve flexibility, and be comfortable in various dance movements.
In addition, the modeling of human head and face is an important way to express rich human emotions. A person's voice is moderate, his face is friendly, he smiles at people and his appearance is correct, all of which are the manifestations of good human form. Through physical training, you can have correct posture and performance, and enrich the beauty of head and face posture and expression. The training of body flexibility, strength, center of gravity and aesthetic feeling is mainly based on the basic training of waist and legs. Leg training includes hip opening, leg strength, knee upright, ankle flexibility and instep stretching.
In training, it can be completed around the basic elements of ballet "opening, stretching and straightness". Downward training is to achieve the stability, coordination and flexibility of the body without completely binding the rod. The beauty of human image needs the unity of external beauty and internal beauty. Body training in the whole set of movements of health clubs is not only to train the graceful posture of human body by ballet, dance and gymnastics, but also to spread its elegant artistic essence, so as to unify people's spiritual beauty with physical beauty and improve the connotative cultivation and elegant temperament and demeanor of practitioners.
The role of physical exercise
Can improve nervous system and brain function.
Physical exercise is a kind of stimulation of the external environment to the body, which has the characteristics of continuity, coordination, speed and strength, and makes the body in motion. In this state, the central nervous system will mobilize all organs and systems at any time to coordinate and cooperate with the work of the body. In addition, physical training requires quick and accurate movements, which should be completed under the command of the brain.
The brain is an advanced part of the central nervous system. In physical training, the brain, spinal cord and peripheral nerves should establish fast and accurate reactions, and the brain should correct wrong movements at any time and store information of fine movements. Through constant stimulation, people's understanding and memory ability are improved, and their brains are smarter. Therefore, regular physical exercise can strengthen the working ability of nervous system and brain, improve nerve activity and make it healthier and smarter.
Can improve the function of cardiovascular system.
The cardiovascular system consists of the heart and various blood vessels, and the closed pipeline system powered by the heart is also the blood circulation system. Physical training is accomplished by the movement system and muscle movement. The exercise system consumes a lot of oxygen and nutrients when it works, but also discharges a lot of waste, and constantly supplies a lot of fresh oxygen and nutrients while consuming. This arduous task can only be accomplished by the closed pipeline system in the body-cardiovascular (circulatory) system.
When the muscles exercise vigorously, it can reach 5-7 times of that at rest, so that the myocardium is in a state of intense contraction. Frequent stimulation will thicken myocardial fibers, atrial and ventricular walls, increase the volume of the heart and increase the dissolved blood volume, thus increasing the strength of the heart. Due to the increase of myocardial strength, the blood injection per stroke increases and the number of heartbeats decreases accordingly. In a relatively quiet state, the heart can rest for a long time, thus reducing the workload of the heart and keeping the heart young forever.
Correct body shape
Everyone's body has its own unique charm. How to explore the unique advantages of the body to make up for the shortcomings? Why the dazzling variety of training courses and traditional training methods, aerobics, yoga, equipment and so on are not good. Really change physical defects in the market? Can not really change hip sagging, body fat relaxation, waist thickness, curve circumference is not delicate and so on. Change some skinny beauties, but the waistline is not concave and the "S" problem cannot be highlighted?
In fact, it is impossible for us to fully meet the standards of modern models from birth. For example: thick waist, even if we lose weight, the waist line ratio remains the same. It is impossible to lose weight for these defective parts, but it is consumed together with other body calories. In the face of all kinds of methods to lose weight and improve body shape on the market, I think there are some drawbacks, and it is impossible to completely correct body shape. For example, aerobics may burn fat and lose weight, but it can't achieve good results for local improvement of physical dissatisfaction. Moreover, the single jump is explosive, which even leads to a large muscle mass, losing the slender beauty of female muscles. Although yoga pays attention to breath, internal adjustment and physical flexibility, I think the training method is too slow and single.
If the training of weight-bearing equipment is only to increase the difficulty of training, so that you have a "sense of training" and feel that money is not wasted, it is better to simply throw it away. It will not make the posture straight, but will aggravate the curvature of the spine. For example, when I was teaching students, I told them to kick their legs quickly because they had just finished pressing them, so as not to gain weight. But the student asked, "How can I lose my legs?" I replied that there was nothing I could do to make my legs thinner. I can only say that I will try my best not to let them grow thicker. After learning dance for so many years, I have developed my leg muscles. I don't think I can lose weight, but I can't grow long legs no matter how I eat.
For girls, over-developed muscles destroy women's slim, delicate and feminine beauty, which is not the aesthetic we pursue, while other aerobic fitness methods can only burn fat, but can't really improve their figure, and have no effect on the improvement and shaping of local lines. Physical exercise is not limited to women, but also a small number of men. Men can also change their rough and solid appearance and make themselves beautiful through physical exercise. In fact, the concept of real physical training is to change our own physical deficiency. As time goes on, it is difficult for us to avoid getting old.
Common problems in physical training
1, poor sense of rhythm, movements out of step with rhythm. Most students who have this problem in dance lack rhythm awareness. How to solve this problem? Teachers can choose music with obvious sense of rhythm, first teach students how to shout and fight, and then move slowly with the beat, and then gradually return to normal speed after the movements are skillfully synchronized. Practice has proved that in the usual physical training, as long as students develop the habit of shouting in their hearts. Usually, students should always listen to music with different rhythms, follow the rhythm with the simplest body movements, or do some rhythm exercises, which will greatly improve people's inner rhythm.
2, the action is weak. The reason for the problem is that students lack the awareness of internal support. In order to solve this problem, teachers can arrange for students to hold an object weighing about 2 kilograms in each hand, then put it in different arm positions to feel the force exerted by their hands and arms in different positions, and finally take the object away and do the same exercises without physical objects, so that students can slowly find the sense of exertion when holding physical objects, realize the source of force and gradually form the consciousness of internal force support.
3. Clumsy body and stiff movements. In this case, students often can't find the right point of exertion or overexert. At this time, teachers should pay special attention to the training of students' body parts, so that they can fully understand their own bodies, gradually achieve the purpose of freely operating various parts and muscles of their spine, and then find the feeling and state of relaxation in the future training process.
4, the action is not in place. Most students in this situation lack a sense of extension of action. In order to solve this problem, in training, teachers can guide students to do more stretching exercises and confrontation exercises, and feel the stretching feeling and internal resistance of limbs in the process of slower movements, so as to realize the coordination of action strength and breath control, thus gradually solving the problem of insufficient movements.
5, the action is dull and expressionless. This is because students lack the inner feelings of combining with action. At this time, teachers should constantly inspire and guide students to pay attention to the inner feelings in the training process. In dance training, teachers can guide students to hum the melody of music in their hearts, gradually integrate their body and mind into the music situation, and slowly open the door to mental imagination.
These are common problems in physical training, especially in ordinary schools, especially among students without any dance foundation, and sometimes there are many problems at the same time. Physical training is not the imitation of external skills. To solve students' practical problems mechanically, teachers should let students master the laws and methods of physical exercise, and let students learn to control their limbs reasonably with inner consciousness, breath and strength, so as to gradually achieve the purpose of physical exercise.