Body dance is a comprehensive body training dance, which has the functions of closing waist, strengthening chest and beautifying legs, and can beautify body and mind and cultivate sentiment in bright and beautiful rhyme. The following is the basic training method of body dance that I bring to you. Welcome to read and browse.
1. Leg strength and flexibility exercises
(1) Kneel and press the instep.
(2) Sitting on the carpet at right angles, stretching your feet to practice, chest out and abdomen in.
(3) Hands facing the handle, practice heel lifting and heel dropping.
(4) Keep your hands and knees straight and practice straight forward.
(5) Sit on the carpet at right angles, practice pressing your legs forward and straighten your knees.
(6) Sit on the carpet with your legs wide, and practice leg press on the front side, with your knees straight and your upper body as close to the ground as possible.
(7) Face the pole, stand forward and practice leg press. Chest out, abdomen in, waist out. Leg press, the abdomen should be as close as possible to the thigh.
(8) The left and right handlebars stand on the side and practice backward in leg press. Look up when you return to leg press.
(9) Lie on your back and kick forward on the ground.
(10) Lie on the ground and kick sideways.
(1 1) Kick backwards on the ground.
(12) Put your hands on the ground, straighten your arms, kneel down, and kick your legs backward.
Repeat each exercise 6 ~ 8 times.
2. Exercise waist strength and flexibility
(1) Kneeling posture, lower back, lower chest and waist, head up and chest out.
(2) Fly backwards: Lie on the carpet, straighten your head and legs, and try to lift up.
(3) Sit on the carpet, put your hands on your shoulders and twist your waist from left to right.
(4) Lie on your side on the carpet, with your knees bent forward to gather your legs, including your chest, and your legs extended backward to spread your chest.
(5) Hold your chest on your knees, bow your head, bend over, hold your chest out, look up and step on your waist.
Repeat each exercise 6 ~ 8 times.
3. Chest and abdominal strength exercises
(1) push-ups
(2) Bracing
(3) Sit-ups
(4) From both ends: lie flat on the carpet with your hands up, and lift your upper body and legs up at the same time.
(5) Reduce abdomen and cut legs: lie on your back, lift your legs slightly off the ground, and practice your legs alternately up and down.
(6) Lie on your back and lie flat on the ground to simulate cycling practice.
4. Shoulder strength and flexibility exercises
(1) Practice swinging your arms in circles.
(2) Pressing the shoulder ligament: face the ribs, put your arms straight on the ribs, and press your shoulders forward. Hold your head up, chest out and waist down.
(3) Stand with your back to the ribs, hold the ribs with your hands behind your body, and pull your shoulders forward to practice.
(4) Hold a wooden stick in both hands and turn your shoulders back and forth to practice.
Commonly used terms in dance teaching
1 basic training
Refers to the basic skills training of dancers or students. Such as developing the ability of muscles in all parts of the body, training the flexibility of joints, controlling the ability, flexibility and stability of physical activities, jumping, turning and turning.
Two main legs
Refers to a leg that supports the center of gravity of the body during the movement or when forming a posture, which is called the main leg.
3 power legs
Compared with the main leg, the leg without center of gravity support is a strength leg, which can do various actions such as bending, stretching and swinging.
4 Pan-children
Dance slang refers to the preparation posture before the action and the preparation action before the skill, both of which are called? Faner? .
Five methods
It refers to whether the dance is correct, that is, whether the action conforms to the law and whether it has charm.
6 rhythm
Refers to the natural laws of human movement in dance movements, resulting in the dialectical laws of left first and right second desire, vertical first desire and movement and static, up and down, high and low, long and short, forming the rhythm of dance movements.
7 Shentou
Refers to the body movements of actors in various dances during stage performance or training. From the simplest gestures to complex martial arts skills, such as sitting, lying, walking, walking, swinging sleeves and appearing in the mirror, they are all called posture.
Figure 8
Refers to the figure of an actor. Generality is often used in drama, especially in drama and movies. The physical training and dance training of drama and film actors are called physical training, and this kind of course is called physical class.
9 dance moves
Refers to the refined and beautified rhythmic and regular human movements, which are the main means of expression of dance art.
10 modeling
It is one of the artistic means to shape the external image of characters. In dance, people call it a sculpture gesture? Modeling? .
1 1 debut
Does it mean that the main characters in the play are on stage for the first time (sometimes used to step down) or? After a dance, martial arts, in? The gesture made in a short pause is called appearance, which is also a procedural action in traditional Chinese opera performance.
12 control
This refers to a dance training class. Even if dancing is still an action, train the control strength and ability of limbs.
13 rhyme
Dancing? Body posture and rhythm? . Its basic action elements are lifting, sinking, rushing, leaning, containing, lifting and moving. It is a unique artistic expression in China's dance, which embodies the characteristics of China's classical dance style.
14 intermediate training
Is to stand in the middle of the training ground and do exercises. Is it relative? Hand training? Generally speaking.
15 Keep your head on.
The body starts to turn and the head stays in the original position. This is called. Keep a clear head? . Turn your head quickly from one direction to the other. Shake your head? . Like what? Turn around? 、? Turn over? Move, when you start turning? Keep a clear head? When the body rotates about 180? When, and then shake your head quickly? To control the direction of rotation and enhance the power. Shaking your head is also a common action when it appears.
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