How to practice your dancing flexibility?

First, stick to leg press.

Be sure to warm up before leg press, and don't practice too hard to avoid injury. Pay special attention to warm-up before winter exercise. Avoid muscle and ligament strain or sprain. Starting from the most basic leg press, it can be divided into speed pressure and gentle pressure. Press slowly for 30 or 40 seconds at a time, gently stretch the muscles and feel slight pain. Fast pressure means fast leg press, the pain is closed. If you can't reach the target area during exercise, don't force it. You can add rope or ribbon to help practice.

Second, sit and stretch the ligament.

Keep your chest close to your knees. Don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.

Third, stretch the ligament laterally.

Leg press's footwork is left and right, with one leg bent and the other straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.

Verb (abbreviation for verb) cross

Put your hands on the ground in front of you, separate your legs into a straight line, and lie prone or sideways.

(1) Extended reading of Shanghai Dance Flexibility Course;

ligament

Young, with a vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is obvious.

However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile. So/kloc-people over 0/6 years old recommend the static pressure method. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds, otherwise it may cause muscle damage in the opposite direction.

This static pressure method will keep the ligament stable and flexible for a relatively long time, and it takes at least 10- 15 minutes of flexibility exercise to completely pull out the ligament, at least once a day.

This way is also a good way to relax after strenuous exercise, and muscles will become more elastic because of these simple stretching exercises. Flexibility exercise must learn to be gentle, otherwise it is easy to strain.

About dancing: Hello! I study dance. In order to solve my own softness problem, I began to practice softness seven days ago, and my legs became hard the next day.

Dancing practice is a very complicated problem. I have studied for six and a half years. But I still insist on studying. To practice softness, we must first start with the softness of the waist. It's normal for your legs to harden. I have experienced it many times. When I first started practicing, it must be like this. I must practice more so that my legs won't get stiff. In addition, learning dance requires a lot of effort. Let's go

I, 14 years old, a girl, have never studied dance. How to open the softness of the home should be efficient.

Practice yoga, the body will become softer and softer, which I personally tested is effective.

Is there any example teaching in the dance department of Shanghai Theatre Academy? Is there a high requirement for the softness of folk dance? Do you attach great importance to dance?

Before the Chinese opera came, it was announced through the media that a dance drama department would be established in Mingyuan. Although there is no enrollment now, a dance drama department has been established.

There are only the following majors in Shangxi Dance Department:

Dance performance (ballet)

Dance performance (classical dance)

Dance performance (folk dance)

Director and director

There is no watch teaching major as you said.

I think the softness and sense of dance you mentioned are only part of the exam. I hope you can prepare the exam content according to the brochure. The examiner only looks at your potential. Since you have learned and have a certain foundation, don't be afraid.

You said Nanyi, Shen Yin monk Xi, personally think Shangxi is good, for reference only.

Of course, you can go to the Chinese opera official website in June, 5438+February this year to see next year's enrollment brochure (usually at this time). If there is, Chinese opera is also a good choice.

Attached is the enrollment brochure for this year's drama, with a special introduction to the dance drama department.

Can adults learn to dance and practice softness?

I didn't learn to dance until my junior year (20 years old). Learning jazz requires a high degree of physical flexibility. At first, I bent down and straightened my hands, almost touching my knees, not much better than an old man.

Practice with the teacher, go home and practice all the stretching and flexibility movements taught by the teacher over and over again, and be sure to warm up before practicing, otherwise you will easily pull yourself (there has been a painful lesson). Now you can do a lot of sexy and soft movements, hahaha ~

If you want to practice, you must keep practicing.

The feeling of painful soft training, video or dance basics.

To learn dance, we must first do the training of softness and openness, which is the premise of dance combination and skill training. Because this is a training to challenge yourself and overcome yourself, the pain is inevitable. So many people who learn dance can't stand it at first, so they give up.

In fact, when you are not too old (12 years old), the most painful stage in this process is about one month, and then you get better gradually. The key lies in persistence and correct methods.

Only after being honed and able to stand the test will there be great gains.

Soft and open devil training program for basic dance skills

There must be a teacher's guidance in the early stage of flexibility training, because strength, angle and even the strength of leg and waist muscles are very important. If it is not suitable, it may be muscle thickening and ligament strain.

Leg press should straighten his knees, tighten his instep and press again, regardless of whether his legs are in front, side or back (the back is most easily overlooked). Front legs: the back should be upright, and the abdomen should press the front legs hard, so that the abdomen should stick to the legs as much as possible, while the shoulders should be slightly away from the legs.

Side leg: The bent side waist should be like crossing a hill, standing on the tail vertebra of the lumbar vertebra, and bending sideways at the upper lumbar vertebra and the lower thoracic vertebra. Raise your hands to the third position, don't fall forward, and don't bend your shoulders and run behind your side legs. Be sure to find your legs with your back and look at the ceiling with your face. Even after the first time or even a few years, the three people can't hold their side legs with their hands, so don't put your shoulders on your legs or behind your legs for quick success. Don't close your hips too much (it's easy to sit on your hips and it will develop into a big one), and don't stretch too far, otherwise the control will be unstable. Unless, of course, it is horizontal stretching to stretch the ligament. The effect of pressing the side leg on the waist is greater than pressing the crotch. But when the main leg bends and the strength leg (leg press) straightens leg press, the effect of hip training is very good. You can press your legs straight first, and then press your hips with your legs bent.

Hind legs: The legs placed behind must be straight and open, that is, the instep should not be straight down, and the two shoulder joints and two hip joints should be on the same plane. Straighten and stretch the waist, press back, and put the arm in the third position first. Then you can bend your main leg and squat down. At this time, you obviously feel the tension of the medial thigh tendon, but it is tolerable. That's right.

The principle of leg press's lower fork is no different from that of the upper handle. However, the effect of improving the flexibility of the pressure fork is much better than that of the handle leg press. When splitting legs vertically, pay attention to that the hind legs should be straight and open, and the front legs should be straight to stretch the instep. Stick the abdomen on the front leg and bend back. If someone helps you step on your hip joint, the strength of your hind legs will increase rapidly and greatly, and then help you move your arms, then the problem of your hind legs standing still will be solved in a few months.

Split horizontally: Don't worry, press the frog first. Shake and press the big buttock and the small buttock for a while, then shake and press for a while, and then start to straighten your legs, leg press. It's almost the front leg, with the stomach on the ground. At this time, the ligament is unbearable, so it takes a minute at most. Then vibrate and press * * * for five minutes. It's the hardest to crush because the ligament is thick and hard.

Kick three points and seven points, straighten the strength leg of the main leg (this is really difficult to do, but it is very important), straighten the instep and kick with the instep (it doesn't matter if the kick is not high, the style must be right). Kick quickly, control at the highest point, and then fall back relatively slowly. Kick 15 leg, then slightly relax the requirements, kick the leg as high as possible, and kick 10- 15 leg.

Low waist, chest waist seems easier than big waist. Only when the waist is straight (remember to remember) can you get down to the lower back. Put your hands in the third position, head back and down, bend to the limit, and breathe shallow in your chest for half a minute to one minute. Safety first, it's best to do it on a cushion with someone holding it.

What basics should be taught first if you want to arrange a New Year's Eve party for students who have no dance foundation? Soft or rhyming or something?

Honey, you need rhyme. If the movement is not too difficult, you can ask leg press to move his shoulders and open his waist appropriately to see if there is a place where the waist is needed in the dance movement ~

But honey, what kind of dance did you choreograph? I can help you analyze it!

Is learning to dance and practicing softness harmful to your health?

Sometimes being deformed is not so good. I have practiced before, but no matter what the result will be, as long as I like it, I still have to keep practicing because I like it.

About the softness of dance. . . . ! !

Girl, huh? How old are you?

Let me tell you from my personal experience.

1。 The instep is mainly stressed at ordinary times. Since I want to practice alone, I will find a place as high as the low sofa and kneel there to press my instep. When playing computer at ordinary times, stand your feet up and nest your toes on slippers.

2. Knees, find two flush stools, sit and put your legs on them, and then put a heavy pillow on your knees.

3. leg press, find a high place (like a sofa) and put your front legs high like a vertical fork. If you can, bend down and hold your hind legs, so that you can practice your front and rear legs. If your side leg is normal, you will be fine. If you are not bad, learn to put them as high as your front legs.

Exercise in the morning also has a good effect, but it will be very painful in the morning, so you should pay attention to warm up, otherwise it will be easy to strain.