Basic dance skills for the elderly 1, pole dancing combined training
There is a great difference between national dance training and professional dance training for middle-aged and elderly people. When doing the action combination on the handle, it is impossible to be as intense and difficult as a professional student. Only after several years of amateur training can we reach the professional level and achieve the combination of difficulty and intensity. Middle-aged and elderly people like fun and interesting movements, which requires teachers to pay attention to the simple and easy-to-learn structure and students' ability to do this kind of pole movements.
Step 2 lift your legs
Leg press is the most basic training content in the basic training of national dance for middle-aged and elderly people. Leg press's exercises help to open the ligaments of students' leg joints. Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. When students press down their side legs and hind legs, they are most likely to have hips and hips tilted, which needs to be corrected in time. When the side leg is pressed down, hold the handle with the same hand, and the other arm is close to the ear, and stretch as far as possible near the leg to lengthen the side waist. When the hind legs are pressed down, pay attention to flat shoulders, don't shrink your neck, support your head and don't fall down, and stretch backwards.
Step 3 crack
The middle-aged and elderly people's folk dance splits are conducive to stretching students' leg ligaments. In training, pay attention to the instep and don't be corrupt. We can train in this order: first split your left foot in front, hold your left foot with both hands, and control 1-2 minutes, then keep your legs still and lean back. Basic students can hold their right brain on the ground and their left hand on their hind legs. Secondly, the left foot in front of the vertical fork does not move, and when the body turns right, it becomes a crotch fork and a cross fork. Don't lie on your back. Stand up on your upper body and instep, then lie flat on the ground with your arms extended forward. Lie flat on your hips 1-2 minutes. Finally, the cross doesn't move, then turn right and become a vertical fork with the right foot in front.
Step 4 jump
The split jump of middle-aged and elderly folk dances is a jumping combination that holds the handle to prepare for the middle jump. When jumping up, pay attention to spreading your feet in tandem at the same time. Straighten the instep and knees during opening. The higher you jump, the more your legs spread out. When landing, your feet should be quickly gathered, and you should also pay attention to landing with your feet together.
5. Lower back
Middle-aged and elderly people should pay attention to practicing folk dances. Because the waist flexibility of middle-aged and old friends is not as good as that of young people, they have no strength in their hands and feet and cannot support their bodies. They often put their heads on the ground and lower their waists. Teachers should give students appropriate help, protect them, correct the posture of the lower back, and tell them the parts of the force and the essentials of the lower back. Open your feet shoulder width, straighten your arms, open your fingers, and put your palms forward. When you bend over, lean up and back, look up and look for your heels. Your body and hands are aligned with your heels and rolled inward. Try to keep your arms and knees straight after getting off the bus, and look at your heels in autumn water.
Step 6 kick back
Middle-aged and elderly people stand with their hands on the small eight-character part of the pole, their knees should be stretched straight, and they should look up at the front. In the process of kicking back, keep your upper body still, don't turn back sideways, don't loosen your hips, and keep your instep and knees straight. Never lean forward. If after repeated emphasis, students still can't do it in place, they can contact the hind legs first, that is, hold the bar with both hands, lift one leg backwards, correct the students' manners, and then kick backwards.
7, big kick
The national dance of middle-aged and elderly people is a kind of training to cultivate leg strength and openness. Whether it is the front leg or the side leg, keep the upper body upright, clamp the middle part, and look forward. In the process of kicking, we should also pay attention to the straightening of the instep and knee. Before kicking, warn them that it doesn't matter whether you kick high or not. The most important thing is to keep correct behavior. On this premise, after hard practice, the legs will be kicked higher and higher, and the ligaments will be stretched longer and longer.
What dances are suitable for the elderly? 1, square dance.
Now square dance can be said to be popular in China, and many elderly people like it very much. This kind of sports dance is not limited to age, with simple movements, repeated steps and easy to master, including 12, 16, 18, 20, 22, 24, 25, 27, 30, 34, 36, 37 and 40 steps. Not limited by the venue. In squares, parks, streets and playgrounds, with open spaces and stereos, you can jump immediately. This dance doesn't need a partner, so it's called solo dance, but it's also called group dance, because everyone dances together and the whole dance company is your partner. All kinds of pop songs and dance moves can be changed and integrated into the square dance. Learning to dance square dance can not only learn elegant posture from it, but also relax the mood, relieve the tension, easily achieve the effect of fitness and weight loss, and make life healthier and better.
2. Yangko
Yangko, also known as Yangko, has a long history. It is one of the most representative folk dance forms in China, and it is also a unique collective dance art in folk squares. Also because of the colorful dance forms, Yangko is very lively and popular with farmers. Yangko has its own style and characteristics. Generally, it consists of more than 10 to 100 dance teams. It dresses up as historical stories, myths and legends and people in real life, and dances while walking. With the rhythm of drums, he is good at changing various formations, and the dance is colorful and deeply loved by the audience.
Old people must dance slowly, because their bones are hard. If the dance is too intense, it may lead to physical injury, which is not worth the loss. Therefore, square dance, ballroom dancing, yangko, disco for the elderly, taiji sword and taiji fan are all very suitable for the elderly to practice.
The taboo of dancing for the elderly is that dancing can bring people a sense of pleasure and easily cover up physical discomfort, so you can't just choose by feeling. Existing data show that the risk of cerebrovascular accident will increase if blood pressure is not measured before dancing. Therefore, it is suggested that the elderly should measure their blood pressure and pulse before dancing.
Even if the blood pressure is within the normal range (that is, systolic blood pressure is lower than 140 and diastolic blood pressure is lower than 90), can't street dance, disco or any dance lasting more than 2 hours be trampled by elderly friends? Minefield? . Because the heart and lung function of the elderly is weakened, the vascular elasticity is decreased, and the blood flow resistance is increased, too intense exercise will increase the burden on the heart, resulting in insufficient oxygen supply, especially for patients with hypertension and heart disease, which will lead to a sudden increase in heart rate and blood pressure and accidents.
Old people can choose rhythmic dances with a speed below 100 steps per minute, such as yangko, quickstep, fitness dance, ballet, modern dance, fan dance and other aerobic and moderate-intensity dances. In the process of dancing, you should also monitor your pulse, preferably at 100- 120 beats/min, and never exceed 130 beats/min.
1 grade hypertension patients (systolic blood pressure is between 149- 159, and diastolic blood pressure is between 90-99), it is best to choose foxtrot and slow three slow four dance with a beat of 60-70 steps/minute. Once the blood pressure? Upgrade? At the second and third levels (systolic blood pressure is higher than 160, diastolic blood pressure is higher than 100), dancing must stop.