If you want to know more about body ballet techniques, please see below. I've compiled some relevant information for you. If you find it useful, please collect it quickly.
Description: Ballet gymnastics can awaken the sleeping cells in the body and exercise the muscles of all parts of the body. Anatomically speaking, ballet gymnastics combines the advantages of qigong, yoga, ballet and modern dance. It uses bone structure to exercise along the direction of energy flow in the body, so it can exercise the internal muscles of the body without consuming a lot of physical strength, thus shaping your tall and graceful figure. Through the exercise of abdominal breathing, oxygen can fully swim all over the body, wake up most of the sleeping cells in the body and help to lose weight.
Exercise 1
The basic posture of the body transmitting energy to the whole body: lying down and standing upright.
Slowly lower the upper body and guide the energy flow in the body while repeating the correct straight up and down movements. This is the basic function of this set of gymnastics. The key is to adjust the rhythm of breathing while stretching your body.
1, sit on the bed, keep the posture of the soles of the feet to the soles of the feet, take the root of the thigh as the axis, and the upper limbs lean forward. This is the main point of the action. Pay special attention to Dantian (lower abdomen) when doing this set of movements.
2, starting from the abdomen, slowly go straight to the upper body, feel the spine stand up one section at a time, avoid looking up too fast, breathe evenly, and you can count 1 ~ 8 in your heart.
3. In the process of straightening the upper body, the neck should be straightened and the back should be stretched. In this posture, start from the head and use the weight of the head to guide the upper body forward. At the same time, pay attention to the abdomen and keep a steady breath. Take this as a group and repeat four groups.
★ It is recommended that people with stiff bodies use chairs to help practice:
1, people with stiff femoral joints will find it more difficult to stand upright and lean forward when sitting with their feet touching. Therefore, it is suggested that you use a chair to help practice, stick your waist to the back of the chair, put your feet together and sit well.
2. Starting from the upper body leaning forward, keep breathing evenly and straighten the upper body. Then complete a forward movement from the head to the abdomen while keeping breathing. Working for a long time, or keeping the same posture, you can use this exercise to relax your muscles.
Exercise 2
DEERIERE is a special word for ballet, which refers to the action of lifting legs and stretching backwards. Knees and hands support the body, and legs stretch, thus achieving the purpose of exercising abdominal muscles, back muscles and inner thigh muscles. At the same time, you can also lift your hips, which can be said to be a universal body shaping method. When doing this action, pay attention to keep your body steady and don't bend your elbow.
1, knees and hands support the body, shoulder width. Whether the palm is in front of or behind the shoulder will lead to uneven force. At this time, the knees and thighs are parallel to the bed surface.
2. Lift one knee and try to touch your forehead. If you feel stiff and can't touch your forehead, please practice within your power. Keep breathing evenly for about 8 seconds. Please try to lift your knees.
3. After touching the forehead, now stretch your knees and legs backward (that is, DEERIERE), then bend your knees slightly inward and downward, and your fingertips point to 1 point (the left foot is 1 1 point). Keep this posture and meditate 8 times in your mind.
4. Stretch hard from the inside of the knee to the heel, straighten your legs and toes. Keep your shoulders up and bend your elbows for 8 seconds. After 8 seconds, put down your leg and switch to the other side, and do it alternately for 4 times.
Exercise 3
The most important thing in ballet gymnastics is abdominal exercises aimed at exercising intestinal and abdominal muscles. Gastrointestinal muscle is the muscle that controls pelvic forward tilt and supports lumbar spine. By exercising abdominal muscles, you can adjust your standing posture and make abdominal breathing smoother.
1, lie on your back and bend your knees. Lift one leg, lift it to the position you think is easy, count it in your mind for 4 times, then put it down and count it in your mind for 4 times. Note that the pelvis must not shake at this time, and the pelvis must be close to the bed surface, and the left and right legs alternate to complete the two groups.
2. Next, raise your legs at the same time, keep the silent number of 1~8, and then put it down. Note that the pelvis must not shake at this time. When completing this action, use the strength of the lower abdomen and repeat it for 4 times.
Exercise 4
? Short, short and long? Abdominal breathing, relax.
Abdominal breathing can calm the mood, it can make oxygen transport to the whole body through the blood, and play a role in warming the body. Doing this when you get up in the morning can clear your head. Simple and easy to use, it can be used to relax at work.
1. Sit on the bed, relax your feet naturally, lean forward from the pigeon's tail (where the sternum is sunken downward), pay attention to keeping your head down with your chest, inhale only through your nose, and at the same time tuck in your abdomen.
2. Feel the diaphragm down, shortness of breath, twice. At this time, relax your shoulders and feel the feeling of opening your chest backwards.
3. After short exhalation twice, change to long exhalation. This kind of deep breathing can fully relax the body.
4. After exhaling, relax your upper body and lean forward naturally. The above is a complete process, inhaling and exhaling again, and so on for 4 groups.
Segmented guidance
Shoulder: Relaxing the part from armpit to shoulder can increase the self-cultivation effect by 20%.
From neck to shoulder, including clavicle, is one of the characteristics of ballet figure. If there is fat and round shoulders in this part of the body, it will give people the feeling of bloated and aging. Successful body shaping can not only make you wear low-cut sleeveless clothes at will, but also give people a lively and neat impression.
Prepare 2 thick books or dictionaries, stand with your feet shoulder-width apart, hold the books in your hands and lean forward. Don't push hard, try to stay relaxed. Slowly straighten the upper body from the waist, fully stretch the back while realizing the shoulders, arms and underarms, and then straighten the upper body. Just rely on the strength of the arm to get the book, and repeat it several times.
Arm: Exercise the muscles from the arm to the shoulder to make the sleeveless top fit better.
Summer is coming to us. Strong arms with sleeveless tops will make you look more elegant. Your arm may lack exercise at ordinary times, but you can see the effect with a little attention. This exercise is very convenient to do. No matter watching TV or DVD, you can exercise anytime and anywhere.
Lie on the bed, support the upper body with elbows, pay attention to the energy transmitted obliquely upward from the abdomen along the back, and stand up the upper body. According to this posture, do four back and forth, and do this exercise according to your own ability to avoid accidents. The key is to exercise your arms consciously.
This is a ballet-like movement, which can actually exercise the arm. Stand up straight, keep your shoulders relaxed, open your arms, stretch your fingers forward, and bend your elbows slightly back, so that your chest can expand in the direction of opening your arms. The key to this action is to tighten the fingertips. Do two groups in five minutes, and don't lift your shoulders.
Chest: A plump and straight chest will make you sexy and attractive.