What are the physical training methods of dance? A good dance teacher and dancer must first have good psychological quality and physical quality. Systematic and scientific physical training not only helps dancers to keep healthy, prevent injuries and prolong the life of their dance career, but also ensures that actors can withstand frequent performances, maintain good physical condition and ensure the performance quality. Below, I collected and sorted out the physical training methods of dance for you, hoping to help you!

Six Physical Training Methods for Dancers (1) Aerobic Endurance Training-Running

Run at a constant speed for 30 minutes: no load is needed, and the heart rate is controlled at around 150 beats/min.

12 minute variable-speed running: the heart rate is controlled by frequency conversion, which is about 170 beats/min higher and about 130 beats/min lower.

Leg-lifting running: 3 groups, each group is 30 meters;

Running sideways: 3 groups, each 30 meters,

Reverse pedal: 3 groups, each group is 40 meters.

(2) Flexibility training

Horizontal bar suspension: stretch your limbs

Leg press: Positive pressure leg, lateral leg press, posterior leg press, stretching ligament and stretching bilateral muscles.

Hurdling legs: waist and abdominal ligaments, leg ligaments

(3) Strength training-upper limb strength

Push-ups: 3 groups, 8- 12 in each group.

Bench press: (60-70% of the maximum strength), 3 groups, 8- 12 times in each group.

Pull-ups: 3 groups, 6-8 in each group, with a rest of 30-50 seconds between groups.

Strength training-lower limb strength

Head-hugging depth: 3 groups, each group 12- 16 times, with a rest of 30-50 seconds between groups.

Tiptoe jump: 3 groups, each group is 30 meters. Note: this method is used to train the calf, so don't use force on the thigh, and only keep the knee bent normally, and don't use force and stress. Heel can't touch the ground, forefoot always touches the ground. The take-off force and landing force are all done by the calf. The distance is 30 meters. After jumping to the finish line, relax and walk back to the starting point. Do 3 groups in a row without rest.

(5) Strength training of waist and abdomen

Sit-ups plus rotation: two groups, each group 15-20 times, rest between groups for 30-50 seconds.

From both ends: 2 groups, each group 15-20 times, with a break of 30-50 seconds between groups.

(6) Balanced and coordinated training

One-legged balance: that is, standing on one foot to complete actions such as leaning forward and leaning back, the more stable the better.

Roll back and forth:15m distance should be the same. Two groups, each group 12, stand up every time.