In ballet, jumping high or not is mainly determined by the explosive power and strength of leg muscles, which means that the strength of leg muscles is the key to jumping. Every excellent ballet dancer has slender and strong legs without exception. In ballet class, you can practice leg muscle strength with the help of handles. But many dancers will find their thighs or calves thicker after training. Especially in ballet training, ballet training attaches great importance to the ability of lower limbs. However, if we don't pay enough attention to it, there will be leg problems in training, and improper training will lead to too thick thighs. Let's talk about several reasons why thighs are too thick and the measures and countermeasures taken in training.

First, you need to straighten your legs. If they are completely straightened unconsciously for a long time, this is the potential reason for the thick thighs.

Take the simplest standing posture as an example. You can't just stand up straight on the surface like ordinary people, but stretch your legs consciously. The quadriceps femoris is obvious and can be represented by it. The quadriceps femoris fully contracts to straighten the leg muscles. If you don't straighten your leg, over time, a bigger altar will be formed at the lower end of quadriceps femoris, which will make the thigh unable to stretch and eventually lead to the thigh being too thick.

Second, excessive static work will make thighs thicker.

The concept of static work means that when muscles contract to a certain extent, the contraction range is fixed, so that the action will not change. The working nature of muscles during this period is called static work. For example, in dance training, one leg is independent, and after the other leg is lifted, it is to do static work at a fixed time in space. Static work will make muscles tired quickly. In addition, the main leg is often in a static working state. When the main leg needs to stand up straight, it must be kept completely straight. Now, alternating training of main leg and power leg has been widely used, which also avoids too much static work.

Third, the inner thigh muscles are prone to accumulate fat.

Some people have thick fat sacs on their thighs. Because the medial muscle is difficult to train, the training is not in place, resulting in insufficient capacity of the medial muscle and unable to consume excess fat. Ballet movements pay attention to thigh external rotation everywhere, and the medial muscles are promising. Correctly training the medial muscle can not only kill two birds with one stone, but also enhance the ability and consume excess fat. The key is to train the external rotation ability of the medial muscle to the limit, which can not be ignored. Any action that requires thigh external rotation should pay attention to whether the adductor muscle is in place, and don't give up the exercise. You can also increase the special training of external rotation and restore internal rotation for many times. This exercise is simple and effective. You can also stand up and start doing it. There are many ways. The external rotation ability is strong, the fat of the medial muscle is reduced, and the movement stability will be obviously improved.

Fourth, improper muscle relaxation exercises are easy to practice too thick thighs.

If the training of dancing side leg movements is not completely straight and the static work is overworked, the side muscles represented by tensor fascia lata will protrude and become breeches-like legs. We must pay attention to the above correct training to avoid this drawback. It should also be noted that after long-term training fatigue and static work, muscles will tighten and the jitter of thigh muscles will relax. Giving yourself a proper interval between the combinations of training courses can also prevent the thighs from being too rough.

In learning practice, using the above methods, the original thigh can be thinned, and beginners can make the leg shape thinner and the effect will be better.

;