Squat is the basic movement of leg training in figure ballet, so what is the correct way? Below, I sorted out the correct squat way of body ballet leg training, hoping to help you!

working methods

1. Frontal Squat: Frontal posture, knees facing toe direction, upper body standing upright, squatting. The maximum limit of not standing on tiptoe is half squat, and standing on tiptoe until the hips are close to the heels is full squat. When recovering, the heel gradually falls to the ground, and slowly straightens after half squatting. Open a toe.

2, a squat: the knees are aligned with the toes, the body is vertical and coherent, the heel is not standing, and the squat is the largest. Continue to squat, forcing the heel to lift slightly. When the hip is close to the heel of the leg, it is a full squat. When squatting straight up, press the heel to half squat, and straighten your legs and feet.

3, two squats: two on one side, the same practice. You can't stand on your heels when you squat. When one side is in two positions, the center of gravity moves to the main leg, the strength leg rubs to one side, and the heel is pressed into two positions. When retracting, push the instep upward, touch the ground with your toes, shift the center of gravity to the main leg, and then wipe another one. If you continue to do five squats, you can directly harvest five.

4, five squats: two squats back to the first five to do the same squat, when changing the position of the feet, the practice is the same as the two.

5. Standing on tiptoe: Stand one person, with the upper body upright, knees straight, heels pulled off the ground, and the instep propped up to the maximum. Five toes on the ground. When landing, push the heel forward and slowly put it down to a position in a controlled way.

Squat exercises

Half squat (positive posture, one, five, two)

8 clap once: 1-4 clap half squat, 5-8 clap straight up. One hand holds the handle, and the other hand ranges from one hand to two to seven.

Full meal (March, Monday, Friday and Tuesday)

16 Clap your hands once: 1-8 Clap your hands and squat down, holding the handle with one hand and raising the pressing palm with the other. 9- 16 Straighten and slowly pull your arm.

On tiptoe

16 clap: 1-4 Squat, with both hands on the ground. 5-8 clap straight, arm in arm. 9- 12 pat toes, 13- 16 pat heels.

Do squats and toes together, train repeatedly, and prepare to jump directly.

1-2 clap half squat, 3-4 clap straight, 5-6 clap half toe, 7-8 clap, repeat 4 times.

Action prompt

The process of squatting and getting up should be carried out in an internal antagonistic force. There should be no pause between squatting and rising, and attention should be paid to the balance and consistency of strength.

Shoulders, knees and toes should always be in a straight line.

The benefits of learning human ballet

1. Beautiful figure: Children who are in a period of rapid growth and development can stand up straight and have a beautiful figure after dance training, and can correct physical problems such as hunchback and shoulders.

2. Movement coordination: Dance needs the coordination of all parts of the whole body. Through the harmony of music and dance movements, it can achieve movement coordination training and make children feel more rhythmic.

3, limb flexibility, flexibility: due to frequent practice of foot pressing, splitting, lower waist and so on. The child's flexibility and flexibility are good.

4. Exercise perseverance: Training from basic skills can cultivate their spirit of not being afraid of hardship and hone their strong will.

5, improve physical fitness: dancing requires a certain amount of physical exertion. After practice, it can promote children's appetite, enhance digestive function, improve physical resistance and reduce the chance of illness.

6. Cultivate aesthetic feeling: Dance is to express the inner world through music, movements, expressions and gestures, so that children can be subtly influenced by artistic performances, so that children can love life and appreciate and experience beauty.

7. Cultivate self-confidence: Dance performance can cultivate children's performance ability, make children not stage fright, have strong expressive force, enhance self-confidence and have better psychological quality.

8. Cultivate children's imagination: Dance is expressed through body, movements and eyes. In the process of dancing, children's imagination and creativity can be stimulated, especially their own works created and performed, which can promote children's intellectual development.

What will happen after learning body ballet?

1. Enhance the sense of music rhythm

Dance courses are divided into classes according to different levels and ages, and their dance steps match the music of the course, so the rhythm is simple and clear, easy to master, and can improve the sense of music rhythm.

Different dance moves can form different combinations. In order to let students really understand and master the movements, they will arrange the movements irregularly and create different combinations, so that students can use their brains and improve their physical coordination ability.

2. Help bones grow

Correct learning methods, pay more attention to the balance of the body and the extension of movements. If muscles and joints can be used correctly, it will help the growth of bones, thus changing learning and communicating with people. With more PartnerDance, students have more opportunities to try cooperation, choreography and dance combination, improve their communication skills and strengthen their learning spirit, which can make their personality cheerful.

3. Improve creative consciousness

The school will provide dance performances and spare time in class, so that students have the opportunity to use what they have learned to choreograph and improve their creative ability with music creation.

4. Train patience, will and confidence.

The learning effect of ballet is not as fast as that of painting and singing. Dancing well does not happen overnight. Students need a period of time to understand the relationship between motor skills and musical movements, so as to show their movements, bring out their own thoughts and ideas, and train their patience and will. Because they have determined their own expression principles and are used to communicating with others, they can improve their self-confidence.

5. Dance performance and appreciation

The school regularly holds dance performances and dances to enhance students' courage and self-confidence. They can also learn to appreciate things objectively and broaden their thinking.

6. Diversification of interests

Nowadays, body ballet combines China classical dance, modern dance and folk dance, which not only improves the knowledge and interest in learning dance, but also broadens the thinking field.

Introduction course knowledge of body ballet

From the point of view of kinematics, ballet belongs to anaerobic exercise, and its bodybuilding strength is incomparable to that of general fitness exercise. The three elements of opening, jumping and straight ballet have the function of shrinking fibers, making people slimmer after training, effectively consuming excess fat in the combination of static and dynamic exercise and creating physical beauty. After a period of ballet body training, most people are tall and straight, strong and handsome, and their gestures are obviously better than ordinary people.

Body ballet warm-up exercise

It is a moderate physical adjustment from the aspects of muscles, joints, blood and nerves. Warm-up exercise can also promote blood circulation, stimulate the brain, increase nerve conduction speed, and play a sensitive and rapid role in training.

Body ballet jumping exercise

Mainly to exercise leg muscles, enhance jumping ability, and make leg lines more slender and charming.

Combination Practice of Body Ballet

It is mainly to train the understanding and expressive force of dance movements and the activity consciousness of limbs, so as to make the body more stretched and dance more beautiful.

The benefits of children learning human ballet.

Carding and softening the lines and trends of muscles, shaping a tall and straight posture and improving bad posture.

Ballet exercises pay more attention to the use of body balance and the extension of movements. If you can correctly grasp the essentials of action, it will not only help the growth of children's bones, but also stretch the ligaments of limbs, make the muscles slim and firm, and make the children's body develop in the direction of "long hands, long feet and long neck", which is conducive to correcting the children's bad postures such as hunchback, splayed feet, scoliosis and chest-holding.

Enhance the rhythm of music and improve the coordination ability of the whole body.

Ballet initiation courses are often organized in the form of "small musicals" to enhance their interest and encourage children to play different roles according to different storylines. "Little Musicals" all have simple and clear musical rhythms, and repeated appearances can improve children's sensory ability. Ballet practice can also arrange different group dances and group dances, which not only makes students feel cheerful and lively atmosphere, but also improves the overall coordination ability from various dynamic balance angles.

Improve the ability of artistic appreciation and artistic temperament.

In the ballet course, the teacher will arrange for the children to experience the subtleties of the world-famous ballet dance music attentively according to their age characteristics, and guide them to experience the role emotion and artistic atmosphere; Watching the ballet performances of world-famous ballet companies will make children feel the glory and strength of "idols" ... and careful experience in their own practice will help cultivate their own light and elegant artistic temperament.

Increase elasticity and vital capacity, enhance physical fitness and eliminate edema.

Ballet practice is difficult and challenging for every child, especially after jumping and rotating practice, the amount of exercise increases obviously, which has the functions of expanding vital capacity, improving jumping ability and reducing respiratory infection rate. Aerobic exercise that consumes a lot of energy (all jumping exercises, including small jump, middle jump and big jump, are aerobic exercises), have the courage and skills to consume fat, and learn to communicate with people.

Ballet practice includes communication between teachers and students anytime and anywhere, as well as communication between students of the same age. In order to arrange new dance sketches and dance rhythms and combinations, children must cooperate closely and obey the group.

Basic training methods of body ballet

Ground training

Including sitting on the ground to do instep hook, leg rolling and hip pressing, supine leg sucking, lateral leg sucking, leg sucking after prone, waist training, kicking before supine, etc. These actions can open the joint ligaments of the shoulders and crotch, strengthen the flexibility of the waist, and enhance the elasticity and strength of the muscles of the legs and back.

Handling training

Refers to the training when holding a fixed object during training. Common movements include wiping the floor, half squatting, full squatting, small kicking and turning. One-legged squat and small bounce, pressing the front leg, pressing the side leg and pressing the rear leg are also very important training movements. These exercises can make the spine, hips, ankles and arms full of vitality, thus cultivating elegant and noble temperament.

Takeoff training

It is difficult, and the movements are divided into hand position and foot position training, such as waving arms and circling with feet. Compared with the previous training, the additional exercise is jumping exercise. Small jumps can also be divided into one small jump, two small jumps and five small jumps. Mid-jump is the follow-up training, mainly in-situ jump, which is divided into one-position mid-jump, two-position mid-jump, single jump and double jump. Finally, the big jump. The above training is a small combination of arms, legs, jumps and other dance forms, which can not only train the basic ability of the body, but also adjust the basic posture of the body so that it can be flexibly applied to ballet.

Basic Action Training of Body Ballet

Leg press:

Leg press is not only for dancing beauty, but also has many benefits in fitness. It can promote blood circulation, relieve muscle fatigue and shape muscle lines.

Adjust posture:

The standing posture of ballet requires the shoulders to sink and highlight the beautiful lines of the chest and neck; Tighten your legs and erect your waist to make your posture straight and dignified. This action is not only beautiful, but also directly helpful to health and weight loss.

Handling training:

Beautiful dance and stretching of movements are directly related to the stability of the center of gravity. Handle exercises help dancers adjust their center of gravity.

High-level training focuses on the feeling of dance and the perception of music. Aesthetic training is the most important content and training direction of ballet advanced class.

As the jewel in the crown of art, ballet has become the standard to measure social civilization. Its profundity, broadness, aestheticism and refinement can not be simply summarized in words.

Basic essentials of figure ballet

For a beginner, the introductory course of body ballet generally focuses on improving students' basic quality and adjusting their body posture. After a simple warm-up, start basic quality training, starting from leg press. In fact, leg press is not only for beautiful dancing, but also has many benefits in fitness, for example, it can promote blood circulation, reduce muscle fatigue, shape muscle lines and so on. Leg press belongs to static stretching, and he should practice dynamic stretching (kicking) every time after leg press. Because kicking is a violent action, it also has the function of improving strength and losing weight.

The standing posture of ballet is a very simple movement, which requires shoulders to sink, thus highlighting the beautiful lines of the chest and neck; Ask your legs to tighten and your waist to stand upright, so that you can make your posture straight and dignified ... This simple action is not only beautiful, but also directly helpful to health and weight loss. Some students are harmful to their health because of bad habits. For example, many people like to use one-shoulder backpacks for a long time, resulting in uneven development of both shoulders (one high and one low); For another example, many people misunderstand the action of "holding your head up and holding your chest out" as "hunching over your hips". As a result, your waist muscles are weak and your abdomen protrudes day by day, which may lead to premature aging of your waist due to improper exertion. The standing posture of ballet can make you feel a few centimeters taller and make your body lines look softer. The coach will tell you when you practice: imagine yourself as a princess, very lofty and beautiful ... through this "internal and external training", your figure and temperament will be developed.

What are the benefits of practicing body ballet?

Straighten your shoulders.

The standing posture of ballet requires the neck to be upright and the shoulders to droop naturally. This not only helps to exercise the cervical spine, prevent shoulder and neck discomfort, but also helps to balance the height of shoulders.

Correcting humpback

Standing and leg press exercises in ballet training, especially post-leg press exercises, are especially helpful for strengthening back muscle strength, correcting hunchback, helping obese children to reduce the most difficult back fat and preventing clumsy figure caused by bloated back.

Shrink the abdomen and waist

In ballet practice, every time you return to the preparation posture, you should hold your chest out and abdomen in. This posture strengthens the abdominal muscles, thins the fat layer and makes people look more upright.

Lift the hip line

There are many movements to tighten or lift the buttocks in the basic ballet exercises, such as sucking the legs on the side and sucking the legs after lying prone. All these help to improve the hip line, thus improving the visual center of gravity and making the practitioner as beautiful and light as a cygnet.

Thinner thighs and thinner calves.

The most basic ground training in ballet, including instep hooking exercise, hip cross-legged exercise and supine leg sucking exercise, as well as supine big kick and small kick, can fully stretch and lengthen the ligaments in various parts of the leg, and long-term practice can form strip muscles, making the leg look more slender and powerful.

Trace the origin of ballet

Ballet originated in Italy and flourished in France, so the word "ballet" was originally the English translation of French "ballet", and its etymology was Italian "balletto", which means "dance" or "dance".

At first, ballet was a kind of mass entertainment or square dance in Europe. In the process of development, it has formed a strict norm and a form of deconstruction. Its main feature is that actresses must wear a special kind of pointed shoes and stand on tiptoe. As a comprehensive stage art, ballet originated in Italy and was formed in the French court in the17th century. 16 1 year, French king Louis XIV ordered the establishment of the world's first royal dance school in Paris, and established five basic feet and twelve hands for ballet, which made ballet movements have a complete set of movements and systems. These five basic feet have been used to this day.

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