The standing posture of ballet is a very simple movement, which requires shoulders to sink, thus highlighting the beautiful lines of the chest and neck; Ask your legs to tighten and your waist to stand upright, so that you can make your posture straight and dignified ... This simple action is not only beautiful, but also directly helpful to health and weight loss. Some students are harmful to their health because of bad habits. For example, many people like to use one-shoulder backpacks for a long time, resulting in uneven development of both shoulders (one high and one low); For another example, many people misunderstand the action of "holding your head up and holding your chest out" as "hunching over your hips". As a result, your waist muscles are weak and your abdomen protrudes day by day, which may lead to premature aging of your waist due to improper exertion. The standing posture of ballet can make you feel a few centimeters taller and make your body lines look softer. The coach will tell you when you practice: imagine yourself as a princess, very lofty and beautiful ... through this "internal and external training", your figure and temperament will be developed. Basic training methods Body ballet is mainly divided into ground quality training, handle training, handle training and other basic training methods.
Ground quality training includes doing instep hook, hip rolling, supine leg sucking, lateral leg sucking, prone leg sucking, waist training and kicking before supine. These actions can open the joint ligaments of the shoulders and crotch, strengthen the flexibility of the waist, and enhance the elasticity and strength of the muscles of the legs and back.
Handle training refers to the training of holding a fixed object during training. Common movements include wiping the floor, half squatting, full squatting, small kicking and turning. One-legged squat and small bounce, pressing the front leg, pressing the side leg and pressing the rear leg are also very important training movements. These exercises can make the spine, hips, ankles and arms full of vitality, thus cultivating elegant and noble temperament.
It is difficult to take off the handle training, and the movements are divided into hand position and foot position training, such as waving arms and turning circles with feet. Compared with the previous training, the additional exercise is jumping exercise. Small jumps can also be divided into one small jump, two small jumps and five small jumps. Mid-jump is the follow-up training, mainly in-situ jump, which is divided into one-position mid-jump, two-position mid-jump, single jump and double jump. Finally, the big jump. The above training is a small combination of arms, legs, jumps and other dance forms, which can not only train the basic ability of the body, but also adjust the basic posture of the body so that it can be flexibly applied to ballet. After mastering the five basic movements of ballet body, bend over.
Action steps: Hold the handle with your right hand, open your left arm forward and lift it above your head. Bend back, try to level your shoulders and tighten your back.
Exercise site: Back muscles, which can stretch, open shoulders, hold out the chest and expand the back. It is recommended that people who have a bad habit of shrinking breasts practice more.
Action misunderstanding: the neck is not straight, the back is slack, and the spine is not hard.
Bend leg muscles
Action steps: Hold the handle with your right hand, put your right leg on the handle, straighten your knees, press your back straight down, and be sure to straighten your body.
Exercise area: Stretch the leg ligaments to make the legs more slender.
Action misunderstanding: the knee is bent, the foot surface is not stretched straight, and the back is bent.
squat
Action steps: Hold the handle with your right hand, extend your left hand obliquely downward, put your feet and heels together, and open your toes in a straight line. Squat down, knees open to toes, hips push forward.
Exercise area: Stretch the inner thigh muscles.
Action misunderstanding: When squatting, the knee bends forward, which is harmful to the knee joint.
Dance before the point
Action steps: stand, stretch your right foot forward and land on your toes. The right hand opens to the right side of the body, and the left hand extends in a semicircle to the front of the body. Pay attention to the abdomen, chest and eyes looking down.
Exercise area: The abdomen contracts, so that the slender legs and straight back are displayed, which helps to develop a beautiful posture.
Action misunderstanding: knee bending, hunchback, too loose abdomen.
Leg sucking and waist twisting
Action steps: sit on the ground with your legs straight, your left leg bent, and your left foot close to your right leg and calf. Keep your back straight and twist your waist to the left.
Sports parts: eliminating waist fat helps to maintain the correct upper body posture and train a graceful posture with waist shape.
Action misunderstanding: the back is slack and the right leg is bent. Ballet training terminology 1. The general term for leg movements when hitting the ball.
2. Batmang Tang corrected batman Tengdu to wipe the floor.
3. Dempley is also Dempley.
4. I made Depp squat, too.
5.Batmang Tang corrected the Japanese generation of battery tendujete kicking.
6. Let de Xiang Bo Rond de jembe turn around with his legs.
7. Behind the ground
8. batman wind corrects one-legged squats
9. Gudbier's Cou-de-pied action foot is located in the main ankle.
10. Bart Manfra Bay Bart Monte Flape
1 1. Adagio Adagio refers to the control action.
12. Anger Airlines
13.Ge Jean de Batmang gave Grand BattenteJete a big kick.
14. When the sun rises, I'm afraid of rising. I mean half-tiptoe and tiptoe movements.
15. Front.
16. Head and shoulder movements of Epuluman device
17. Cross Ikros
18. Erase is open.
19. Ala Beske Alabesp dances with wings spread in the wind.
20.Egard (frontal) Ecarte climbing style
2 1.Egarde (rear) Ecarte overlooking type
22. Vertical dance of posture crane
Tempslie also shifted his focus in the soup.
24. Balance swing dance steps in Balancy
25. Toe rotation Toe rotation.
26. Efforts are outward.
27. Aung Deng Dedan is introverted.
28. Search for generation and stir fry.
29. Shahiman made a five-foot jump.
30.eshabe Echappe displacement jump
3 1. Glissade in Gorisha is a connection-assisted action.
Assange is not tired. Assembly double ups and downs.
33.Pasjet, Bajiday, two jumps and one jump.
34.Sissnne fermee jumps with her legs in Sisong Forme.
35.Sissonne ouverte, Sisson Ouverte, control leg jump.
36.Kubei Coupe pushes the ground more as an auxiliary action for jumping.
37. Grande Assange is not tired. Crossay, gather around. croise jumps forward.
38. eckart, the great gathering of Assange Breil, jumped aside.
39. Bashasai Paschasai chased.
40. Turn around on the way.
4 1. Point to the tip of poynter Angle.
42. Grande has to make Grand rond de jembe jete from generation to generation have big legs.
43.Petit battement refers to the pendulum movement of the calf to the side.
44. An auxiliary exercise, which is set by the batter for the middle stroke,
Just helping to do it.
45. Bra hands and waist exercises in Bobras Port.
46. Investment failure flashes
47. Tuan Lyle Tour Enlair is idling (male)
48. It refers to volley, and Grande takes a leap.
49.Ambode Emboite jumps from one foot to the other.
50. Basar, Passer Reeve stands on one foot.
5 1.Suivi can only break steps! ! ┢┦ a ρ py Hey, I hope you like it! !