Or the other person sits on the instep, or the other person can hold the handle with both hands and step on the instep until the pain is unbearable and stop at this position. Wait until the instep adapts to such a large force, then increase the force slightly and hold on for another two minutes. This method has the best effect, and external force will force out the potential of the body. Of course, it is best to step on the instep, but the strength should be controlled.
stand
One foot touches the ground like the left foot, the right foot is lifted backward, the calf is up, and it is attached to the back of the thigh. Stick your left hand on the instep of your right foot, and press your palm forward on the instep to keep your body upright. This method is the worst, but it takes up a small space and can be practiced at any time.
Hold the handle with both hands and get down. One foot touches the ground from the toe of the right foot to the instep, that is, the foot is folded back, and the other foot falls to the ground normally with the center of gravity between the two feet. If the instep feels tolerable, then the center of gravity will focus on the right foot, and the left foot will reduce the bearing capacity. Then change the other foot. This exercise can be done by one person. Pay attention to the heel inward when pressing the instep, so as to ensure the direction of the line.
In Latin dance, the requirement for instep is relatively high, and the foot is required to have beautiful curves, not only to be straight, but also to have strong ankles, which requires some specific basic training to achieve. The general exercise method is to stretch your feet with ballet to enhance flexibility and strength.
Spread your feet in a sitting position
In the practice of hooking and stretching, try to hook a little bigger, and then resume stretching, both in the limit position. Sit upright on the ground, especially with your spine perpendicular to the ground. Your spine is completely upright, your shoulders are drooping, your abdominal muscles are slightly stretched, your arms are open, your hands are lightly supported on the ground, and your face is natural. Legs together straight, knees together straight, feet straight, instep parallel to the ground. Hooking feet is divided into two stages. First, it makes an angle of 45 degrees with the ground, and then it is perpendicular to the ground. Practice your feet at the same time.
Then there is the open-foot exercise. The starting position is the same as the hook foot. Hook your foot to a position perpendicular to the ground once, and then draw a circle outward to reach a straight position. You can practice opening with one foot and then change your feet, or you can practice with both feet at the same time.
Stand up and stretch your legs.
Stand with one hand holding the lever, such as the left hand. Standing on five feet, that is, the heels are close together, the toes are obtuse, the right foot is extended forward, the toes are on the ground, and the instep is stretched straight, and four shots are taken in turn. Then point your right foot to the side and take four beats. Point to the back. Four beats. Then change the right hand to hold the pole and point the left foot to the ground.
Then, stand on the pole with your left hand, straighten your right leg and knees, straighten the back of your right foot, and lift it from the front to be parallel to the ground. Pay attention to lifting instead of kicking. Ganla? , and then put it down, four beats. Four beats on the side and four beats on the back.
Finally, kick, the instep is stretched straight, the right leg is kicked forward to the limit position, and four shots are taken from the side and back.
Note that in this process, the hand holding the rod should not exert too much force on the rod, but should handle it gently. Shoulders down, spine upright, no chest, no abdomen, no hips, no matter whether kicking or kicking, the hip bones and above are still, and the arms can keep any ballet dancer's posture.
Extended reading: Ballet body training has the best weight loss effect.
Ballet body training is different from ordinary aerobics. Although there is also physical exertion and exercise, ballet action emphasizes muscle endurance and physical flexibility, and the intensity of action is not great. After such training, the effect of losing weight is good, which can consume fat without forming caked muscles. Ballet body training is different from ordinary aerobics. Although there is physical exertion and exercise, ballet action emphasizes muscle endurance and physical flexibility, and the intensity of action is not great. After such training, the effect of losing weight is good, which can consume fat without forming caked muscles.
For adults to practice ballet, performing on the stage should not be their main purpose, so training becomes much easier. According to Ms Millie, the ballet coach of Beijing Shu Meng Women's Club, the biggest advantage of adult ballet practice is that it can change posture and bring swan-like elegance and leisure into daily life. What you learn from ballet is how to control your muscles. Know how to look elegant when necessary. Moreover, the biggest advantage of this activity is its wide adaptability, and anyone who can stand and walk can participate. There are many shoulder and arm movements in the basic movements of ballet, which is especially suitable for office white-collar workers to relax their nervous shoulders.
Professional ballet basic training is very boring. Since everyone is aiming at fitness, there is no need to overemphasize how high the legs should be kicked. Ballet body training is different from ordinary aerobics. Although there is physical exertion and exercise, ballet action emphasizes muscle endurance and physical flexibility, and the intensity of action is not great. After such training, the effect of losing weight is good, which can consume fat without forming caked muscles. Figuratively speaking, aerobics is a bit like track and field sprint, while ballet physical training is more like long-distance running. It is not a quiet physical exertion, and it will not sweat immediately. It feels like sweat seeps out bit by bit, but for beginners, physical consumption is still quite large.