Adjust the basic physical condition
Man is closely related to nature, and lives in the periodic changes of nature, which forms the corresponding changes of qi and blood and yin and yang. Correctly understand and follow the principle of "nourishing yang in spring and summer, nourishing yin in autumn and winter" in Chinese medicine, so as to conform to the changing laws of nature.
Avoid the cold. From the perspective of seasonal changes, we should maintain vitality and longevity (that is, Yang Qi) in spring and summer to adapt to the rising law of natural Yang Qi, lay a good foundation for hidden Yang Qi and growing Yin Qi, and should not vent too much or hurt Yang Qi too much. After training in hot summer, the heat is unbearable, so drinking ice water, taking a bath or standing at the tuyere to cool down at once are easy to make cold air invade and hurt the inside. Wear thin clothes in winter, feet, lower limbs, waist, etc. They are all exposed, and the exposed parts are easy to catch cold after sweating.
"Cold" is one of the six exogenous evils. Cold stagnation dominates pain, which makes human qi and blood stagnate and run poorly, encroaches on fur, bones and muscles, meridians and collaterals, and leads to bone pain, tight tendons and veins, and unfavorable joint flexion and extension. In addition, cold coagulation can also lead to dysmenorrhea in girls, and it will not even heal in severe cases. It is suggested that when students practice belly dancing, they should not wear clothes that show their bellies and waists in spring, autumn and winter, but wear dancing shoes.
Pay attention to your daily life. Judging from the time change of the day, the l2 meridians of the human body have corresponding activity hours, so it is appropriate to go to bed at 23 o'clock in the evening to replenish qi and blood. Nowadays, there is a lot of nightlife. It is always past 23 o'clock to get together for dinner, and the best sleep time is missed, which makes the body unable to get an effective rest after a tiring day, which not only affects the dance the next day, but also fundamentally hurts the physique. Girls, don't think that you can stay up late when you are young, try to adjust your schedule, it will get better and better ~
Nutritional safety. Moderate and scientific nutritional support is an important part of physical training. Physical exercise can induce the synthesis of protein, so that muscles and other body structures can be shaped in the direction needed to adapt to exercise. Therefore, it is one of the tasks of nutrition guarantee to store proper amount of energy substances (especially carbohydrates) and metabolic regulators (sufficient vitamins and minerals) before exercise and ensure protein synthesis after training. Students who are dieting, don't cut nutrition ~ Not only vegetables and fruits are healthy, but protein and carbohydrates are also healthy!
Attach importance to preparatory activities and closing activities.
Generally speaking, proper warm-up can reduce muscle viscosity, improve the speed of chemical reaction in muscles and accelerate the generation of nerve impulses. Other functions of warm-up include: increasing the thermoregulatory response of practicing in cold environment; Increase muscle strength; Better buffer metabolic by-products and delay the occurrence of fatigue; Improve joint mobility and flexibility.
The increase of body temperature is accomplished through various physiological functions of cardiovascular system, that is, secreting hormones into blood, thus causing various changes, strengthening heart function and shunting blood from viscera to muscles. At the same time, the arterial relaxation of skeletal muscle makes blood flow more, which leads to an increase in blood flow and more available oxygen. The increase of muscle temperature is the result of these changes, which is beneficial to exercise and improve physical fitness.
Warm-up methods can be varied, but the basic principles are the same, mainly including:
L, you must warm up before each class;
2. The time required for warm-up depends on specific conditions, such as health level, season, personal habits, etc.
3. The intensity of warm-up mainly depends on personal health level.
4. The whole preheating process takes about 20 minutes;
5. The rest time after warm-up and before dancing should not exceed LO-L5 minutes, which is related to the number of clothes and the ambient temperature;
6. Don't take off your clothes immediately after warming up, so as not to lose body heat;
7, warm-up should be from simple to complex, from easy to difficult, from large muscle groups to small muscle groups.
Finishing activities are as important as warming up, and its purpose is to gradually slow down the bio-motor. Proper finishing activities can make people achieve physiological balance more quickly after practice. Sudden cessation of exercise (especially strenuous exercise) will lead to many negative physiological manifestations, such as blood stasis, slow blood circulation, slow waste transportation, and may also cause muscle pain and cramps.
During training, the veins of limbs alternately contract and relax to produce compression, so that venous blood returns to the heart. Therefore,' if physical activity stops suddenly, there will be a lot of blood left in the limbs. If there is not enough blood return in time, the heart function will be damaged to some extent, and temporary dizziness or even syncope will occur. On the contrary, after the main activity, doing light exercise and stretching exercise to keep the muscle activity of blood vessel wall is helpful to circulate and remove metabolic waste (such as lactic acid).
When designing the program of finishing activities, you can adopt the same principle as the above warm-up, but pay attention to the opposite order. It takes about the same time to complete a complete finishing procedure as to warm up.
Improve basic quality
The whole training process includes basic quality training, special quality training, psychological and will quality training, and different training stages have different training focuses. With the deepening of training, the requirements for quality are getting higher and higher. At this time, we should constantly adjust the quality according to the requirements. The contents of training, such as flexibility, sensitivity, coordination, balance, explosive force, etc., are easy to judge and are generally valued by dancers, and they are constantly trained, while the basic physical qualities such as strength, endurance and aerobic and anaerobic ability are easily overlooked and need to be strengthened. Taking strength quality as an example, strengthening strength does not require dancers to lift heavy barbells like athletes, but that moderate strength can strengthen muscles around joints and play a role in stability and protection. Usually, the protective structure of joint includes joint capsule, ligament and muscle. For joints with good flexibility (as most dancers do), the joint capsule and the surrounding ligaments are quite loose, and the restraint and protection of the joint capsule and ligaments are weakened, so the protection of muscles is particularly important.
The more difficult technical movements should be practiced step by step, and we should not be eager to achieve success, ignoring the differences between personal acceptance and mastery of technology. Dancers are often injured because of more stress on their lower limbs. Therefore, it is necessary to develop the strength of knees and ankles through various methods and means in training to improve the flexibility, flexibility, coordination, proprioception and fine muscle control of lower limbs.
Control the amount of training and reduce fatigue
There is a certain limit to a person's training capacity. Everyone's training capacity limit is different, and the same person can bear different training capacity in different periods. Therefore, in training, we should pay attention to the organic combination of large, medium and small training amounts according to individual conditions, step by step, and treat them separately. Too tired training will reduce the ability of muscles and ligaments that should be involved in the work, make unnecessary false dynamic stereotypes of muscles and ligaments that should not be involved in the work, and lay a hidden danger for the injury.
If the amount of exercise exceeds the endurance of human tissues for a long time, fine injuries will accumulate due to excessive friction of tissues and excessive involvement of squeezed or stretched tissues, which will lead to common chronic injuries, such as muscle strain and joint strain. After a lot of training, lactic acid accumulates in tired muscles, which reduces muscle contraction ability, slows down insufficient movements, and affects extensibility. The quality of completing movements is not high, which is prone to accidental injuries. In addition, long-term overtraining will also cause cerebral cortex fatigue, which will lead to boredom and even resistance, or fatigue will lead to decreased alertness and attention during training and slow physical response.
If exercise-induced fatigue persists for a long time, the strength, elasticity and explosiveness of muscles will decrease accordingly, and the tired muscles will not easily return to normal levels, which is also one of the reasons for chronic muscle strain.
Extended content
What basic abilities do dancers need?
First, the most basic thing is to have a body with rich dance expression ability, that is to say, to have a plastic physical quality to complete various dance skills-all parts of the body should be flexible, soft, resilient and strong; You should have the ability of dancing skills such as jumping, spinning and tumbling. At the same time, we should train ourselves to have the ability of speed and control, so that the movements of all parts of the body can be coordinated and unified, which not only conforms to the rhythm of dance, but also has the beauty of dance modeling.
Second, we should have a certain cultural accomplishment of dance and master the basic theoretical knowledge of dance art and the common sense of dance historical development. Dance art itself is a kind of culture, and it is not just a simple dance. Only by deepening its profound understanding can we better grasp and control this art form.
Third, we should constantly strengthen the cultivation of literature and various arts. Because dance is a comprehensive art with dance movements as the main means of expression, dance has the closest and inseparable relationship with music, art and poetry. Often you have me and I have you. If a dancer doesn't have a certain quality of music and poetry, the artistic expression of dance will be greatly affected. In this case, it can be said that dancing is not good. Dance drama is a kind of dance genre that combines dance and drama art. As a role in dance drama, it is of course essential for dancers to have certain drama knowledge. Each art has its own characteristics and characteristics, so having and mastering the knowledge of various arts will be of great help and inspiration to dance performances.
Fourth, we should care about the development and changes of social life, constantly understand all kinds of people and things in life, and increase the accumulation and reserve of life knowledge. Because the field of dance theme is very broad, and the characters in dance are also very rich and diverse, dancers have to shape all kinds of characters, so the accumulation and reserve of life knowledge plays an indispensable role.
If it is a group lyric dance, the task is relatively simple. As long as the movements and formation pictures are unified and the emotions are harmonious and unified, it is basically possible according to the regulations. Playing the main role in solo or ballet is much more complicated. To complete the task of creating dance images, there is a creative process of transition from actors to dancers. This is roughly through the understanding of the role, from the corresponding experience and feelings of the role in life, as well as the accumulation of the role, until it goes deep into the inner spiritual world of the role, thus shaping the dance image of the role specified in the dance works.