Standardize the national standard dance slow three;
Slow three belongs to three steps. Three steps, as the name implies, are three beats per bar. Its stress is weak in the first beat and the last two beats, and its rhythm is "strong, weak and weak".
Usually in ballroom dancing, after a man invites his female partner, he poses, with his left foot moving forward and her right foot retreating. So in slow three, for men, the stress in the first bar is on the left foot, and the stress in the second bar is changed to the right foot. From now on, the pressure will alternate between the left foot and the right foot. The same is true for female dancers. The stress of the first tendon is in the right foot, and the stress of the second tendon is changed to the left foot, and then rotated. This is very different from Slow Four.
Slow three's simplest dance step is the straight step. Beginners often think it's dancing and don't know where to put their feet. Actually, it's similar to walking, only with an understanding of music. For slow three, we say the first beat, that is, the second beat is bigger, the second beat and the third beat are weaker, and the pace should be adjusted. A man should straighten his feet forward. Some beginners are afraid of stepping on their female companions' feet and walking sideways, which is not in line with slow three's jumping method and looks ugly. In fact, as long as both men and women follow the rhythm of music and move forward or backward according to their roles, they will not step on each other's feet.
The basic steps of the slow three step in ballroom dancing are actually very simple. All models are evolved from basic steps. Only by mastering the basic steps can we better master more modes. Of course, these are all on paper. We should learn more from "dance" masters to improve our dancing skills.
Methods to improve the physical flexibility of ballroom dancing beginners;
First, it shows good flexibility.
As long as it is about physical exercise, flexibility is the basic condition. It is the function of the body, the elasticity of ligaments, the tension of muscles and the possibility of structural looseness between articular bones. It should be said that the more flexible a thing is, the greater its possibility and availability, and its essence is like vitality and youth. So good flexibility is of course very beneficial to dance. From the dance phenomenon, good flexibility is reflected in two aspects:
First, good flexibility will make the body have a big and beautiful dance, which will be presented through body shape. Is it transcendence? Human body limit? Class action. Of course, jujitsu and rhythmic gymnastics play a more important role in acrobatics and are more fully reflected.
Second, in sports, flexibility can also be regarded as very intrinsic. It may not stand out in appearance, but it is harmful to human body? Coordination? Sex plays an important role. Many people dance well, which is closely related to the deep coordination of the whole body. This is also a deeper understanding of flexibility. Another example: hurdles in sports. Judging from the whole hurdle movement, it seems to have little to do with flexibility, that is, the appearance of the big dance is not prominent, and there is no direct contradiction on the surface. However, after a little analysis, we can easily draw the conclusion that flexibility plays a vital coordinating role in the whole process.
Second, how to improve the flexibility of the body-softness
A. leg press: leg press can be divided into three ways: positive pressure, lateral pressure and back pressure. The main purpose is to lengthen the muscles and ligaments of the leg and increase the range of motion of the hip joint through it.
The method is as follows:
Positive pressure: facing a bracket, lift the front leg and put it on the bracket to keep the leg straight; The hind legs support the body's center of gravity, the toes keep a straight line with the front feet, the legs are straight and relaxed, the hands are folded on the front knees, and the upper body is relaxed and upright (see figure1); Then the body tries to vibrate downward until the lower jaw can touch the toes.
Side pressure: facing a support, lift the front leg, put it on the support and keep your legs straight; The hind legs support the center of gravity, and the toes are 90? The heel is parallel to the forefoot, the legs are straight and relaxed, and the body vibrates outward to the front toes; Press until the sides and legs are together and practice in place.
Back pressure: turn your back to a support, put one foot back on the support, and then the upper body vibrates backwards as much as possible.
Leg press's requirements: keep the correct posture, relax when vibrating, relax your mind and count; After practicing a posture, it is best to keep the vibration pressure at about 10 second; Leg press should follow the principle of gradual progress. It doesn't matter if you don't press too low at first. Take your time and don't rush for success.
B. Split: Split is an advanced stage of flexibility training, which is divided into two methods: horizontal split and vertical split.
Vertical leg separation: the legs are separated into a 1 shape, and the hands are supported on the ground, so that the upper body is upright, and then the body vibrates downward until the legs are separated into a line, and it is qualified to sit underground.
Lateral leg separation: the legs are separated into a straight line, the hands are supported in front of the body to make the upper body upright, and then the body vibrates downward until the legs are separated into a line and sit under the ground.
Requirements for cheating: when cheating, you should do it step by step, and don't rush for success, otherwise it will easily hurt your health; Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligaments be pulled apart.
Matters needing attention in flexibility exercise:
1, the degree of flexible quality development, with the completion of various technical requirements as the basic requirement, does not have to reach the maximum level. For children, it will be better to practice step by step, and it can also avoid the injury caused by excessive flexibility training.
2. Handle the relationship between flexibility and strength. Flexibility emphasizes the elasticity and relaxation of muscles, while strength training can lead to muscle stiffness and tension. For teenagers, the frequency of flexibility training should be higher than strength training.
3. Coordinate the strength of stretching strength, repetition times, practice time and other related factors to avoid overexertion.
4. Use more active flexibility training methods and less passive flexibility training methods to reduce children's pain in flexibility training.
5, long-term and regularly improve flexibility.
6. Pay attention to the relationship between flexibility and temperature, time and fatigue. For example, the training methods in winter and summer should be adjusted, because the flexibility of the human body will weaken with the decrease of temperature, and the flexibility of the body will also weaken when it is tired.