Body ballet is mainly divided into basic training methods, such as ground quality training, handle training, handle training and so on.
Basic action training:
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.
4. 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 5 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 6 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.
7. 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.
8, 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.
In a word, body ballet aims at fitness and is less difficult. It is not required how straight the legs are kicked, how high the feet are lifted, and how standardized they are. It just teaches you how to integrate the unique elegance of ballet into your life style.
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