Ballet, European classical dance, transliteration from Italian ballet. Ballet was born in the Italian Renaissance. It became popular in France in the second half of the17th century and gradually became professional. It became popular all over the world through continuous innovation. One of the most important characteristics of ballet is that the toes of the actors point to the ground during the performance, so it is also called toe dance. So how to practice ballet on tiptoe? Below I will share with you the following training methods for toe movements:
We might as well learn from the ballet dancer's toe movements, and transmit strength from the toes to all parts of the body, which can not only activate the body cells, but also stretch the muscles of the whole body.
First, exercise methods
1, stand naturally, put your hands on your sides, and stress your feet evenly.
2. Slowly lift your heels and support the ground with your toes.
3. Continue to step up in the range that the toes can bear until you can stand on the ground basically by your toes. After holding 10- 15 seconds, slowly put the heel back on the ground. Repeat 3 times.
Second, the exercise effect:
Wake up sleep cells from feet to legs, exercise muscles in all parts of the body, and burn body fat without consuming a lot of physical strength.
Third, matters needing attention:
It is advisable not to feel pain when your toes stand up, otherwise you should stop immediately to avoid spraining your toes.
Basic action formula of ballet
1, posture formula
Stand up, raise your head, and always keep your center of gravity ahead.
Close your abdomen before closing your hips and concentrate on refreshing yourself.
Pull the back tree straight neck, eye level and leg pliers.
Hold your breath and don't be stiff. Breathe normally.
The above essentials should be clearly remembered and run through the whole body.
2. Soft open formula
Learning to dance and practicing softness are just beginning.
Leg press leg press has a little pain. How can you succeed without pain?
Put down the vertical fork, straighten your crotch, and then land on your back crotch.
Don't be afraid to leave the fork. You can't talk if you are in pain.
If the soft opening is not solved, other movements are not easy to learn.
3, wipe the floor formula
Wipe the floor for posture, and turn your legs out.
Wipe your legs straight and feel the strength of your toes.
The leg is closed with internal pliers, and the lateral muscles are underdeveloped.
Pay attention to the stretching and straightening of the floor, and the legs should be accurate.
4. Squat formula
To squat, stand up straight and open your crotch.
Open your legs to both sides, kneel down and find your toes.
Lift the knee clamp and pull out the heel first.
If you want to jump high in the future, you must first squat.
Step 5 kick the formula
Kicking should be explosive and knees should be straight.
Three points, leg press, seven points, grasp the essentials and practice more.
The point is not to be angry with the teacher, but to cry when you grow up.
The hook should be elongated, and looseness will aggravate the blockage.
6, small kick formula
Stand upright, pull out your feet, and strength your legs to find explosive power.
Don't move at 25 degrees. Pull back hard.
Feet should be accurate, legs should be long, and the power to release and receive quickly is stronger.
Strength training is very important and will affect the big jump in the future.
7. Kicking formula
High bounce is very important, and suction kick is a big jump.
Stand up straight, hold your hips, and control your center of gravity under your feet.
You can't throw it away, you can't speculate, and power control should be internal.
8, one leg squat formula
One-legged squat is flexible and the standard essentials are hard.
Straighten and bend at the same time, and the knees can't be closed when they are open.
In order to breathe, you must stretch and grow taller.
9. Formula of waist circumference
The waist is an axis of exercise, and it can't be done well.
Remember to breathe freely and don't hold your breath when you are doing the lower back.
The front waist is straight and the back waist is bent, and the side waist head looks down obliquely.
Exhale when breathing, and remember the specifications and essentials.
10, one-leg formula
Turn to one leg upright and keep your head shaking.
Keep your hips straight and your legs closed so that your center of gravity can't run.
Don't hold your breath when you stand up. Think carefully about the specifications.
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