1, straighten your shoulders

The standing posture of ballet requires the neck to be upright and the shoulders to droop naturally. This not only helps to exercise the cervical spine, prevent shoulder and neck discomfort, but also helps to balance the height of shoulders.

Step 2 correct hunchback

Standing and leg press exercises in ballet training, especially post-leg press exercises, are especially helpful for strengthening back muscle strength, correcting hunchback, helping obese children to reduce the most difficult back fat and preventing clumsy figure caused by bloated back.

3, abdomen and waist reduction

In ballet practice, every time you return to the preparation posture, you should hold your chest out and abdomen in. This posture strengthens the abdominal muscles, thins the fat layer and makes people look more upright.

Step 4 raise the hip line

There are many movements to tighten or lift the buttocks in the basic ballet exercises, such as sucking the legs on the side and sucking the legs after lying prone. All these help to improve the hip line, thus improving the visual center of gravity and making the practitioner as beautiful and light as a cygnet.

5. Make thighs thinner and calves thinner.

The most basic ground training in ballet, including instep hooking exercise, hip cross-legged exercise and supine leg sucking exercise, as well as supine big kick and small kick, can fully stretch and lengthen the ligaments in various parts of the leg, and long-term practice can form strip muscles, making the leg look more slender and powerful.

basic skill

Body ballet is mainly divided into basic training methods, such as ground quality training, handle training, handle training and so on.

1, ground training

Including sitting on the ground to do instep hook, leg rolling and hip pressing, supine leg sucking, lateral leg sucking, leg sucking after prone, waist training, kicking before supine, etc. 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.

Step 2 deal with training

Refers to the training when 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.

3. Take off training

It is difficult, and the movements are divided into hand position and foot position training, such as waving arms and circling 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.

basic element

1, lower back

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.

Step 2 lift your legs

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.

Step 3: Get down.

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.

4. Dance in front.

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.

5, sucking legs and twisting the waist

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.