First, the necessity of warm-up activities

Adequate warm-up activities are the premise of dancing. Because ligaments and muscles need to be fully relaxed when dancing, warm-up activities are actually to let all parts of your body? Heat up? , help the human body's various motor organs quickly enter a better state and reduce unnecessary damage.

1. Warm-up activities can excite neurons in the cerebral cortex, make them rise from a quiet state to an appropriate level, help overcome physiological inertia in human functional activities, and cheer up the spirit, thus coordinating the mobilization of various organs and systems throughout the body.

2. Warm-up activities can increase body temperature, improve muscle elasticity, reflex speed and contraction speed, thus effectively preventing muscle strain and increasing muscle aerobic supply;

3. Warm-up activities can improve the flexibility of ligaments, effectively prevent ligaments from tearing and reduce the damage to articular cartilage caused by violent jumping.

2. How to warm up?

A complete and comprehensive warm-up should include: general cardiovascular system exercise, dynamic (non-static) stretching, skill or specific part exercise. Generally speaking, we divide warm-up into three categories: passive warm-up, routine warm-up and special warm-up.

Passive preheating

Choose appropriate clothes, such as wearing scarves, plastic pants, leg warmers, waist wraps, etc. These methods are all good passive warm-up methods, which can help the body to get hot and strengthen muscle blood flow.

(2) Warm up regularly

You can warm up by jogging, jumping, stretching, etc., and repeat the warm-up action.

Regular warm-up can help dancers raise their heart rate, increase their blood flow and oxygen content, and help their bodies move in all directions. Mainly can be divided into:

1. Joint activities

Move the head, wrist, ankle joint and knee joint separately, so that the joints can move completely and prevent sprain, which can be repeated.

2. Upper body exercise

We can promote the excitement of upper body muscles by lifting shoulders, double lifting shoulders, encircling shoulders, stretching arms, vibrating arms, expanding breasts and other actions to meet the requirements of high-intensity dance movements for upper limbs.

Stretch the waist

The waist is the hinge connecting the upper body and the lower body, which is the guarantee of many movements in dance. When warming up, you can fully stretch your waist by driving your body to collapse and stretching your arms in different directions.

Run, jump, move

By kicking before jumping, running and jumping with high legs, jumping in place and other methods to mobilize the body's heat, improve the coordination of the whole body and ensure the excitement of the body.

5. leg press practice

Through positive pressure, lateral pressure, back pressure and other methods to lengthen the muscles and ligaments of the leg, increase the range of motion of the hip joint, improve the flexibility of the body, and prevent injuries in dancing.

(3) Special warm-up

The specific warm-up is to take specific intensive warm-up exercises on the basis of routine warm-up according to the specific needs of different dances to better help dancers move their bodies. For example, a ballet dancer's warm-up will generally focus on specific parts such as legs and feet, and strengthen the warm-up action by splitting and tiptoeing.

Three. Matters needing attention in warm-up activities

1, fully understand the importance of warm-up activities before dancing, understand that warm-up activities are an important part of dancing, put an end to perfunctory phenomena and form good habits.

2, choose the right music to drive enthusiasm, avoid the resistance brought by boring movements to warm-up activities, and ensure a good mood to complete the movements.

3, the action should be standardized, and the warm-up should have high standards. Only the correct movements can stretch the body to the maximum extent.

4. Scientifically arrange warm-up time. The warm-up time should be arranged scientifically according to the type, difficulty and time of dance. Too long time and too much exercise will lead to excessive physical exertion and fatigue. If the amount of exercise is too small, you can't warm up, and you lose the meaning of warm-up exercise.

Step by step. Warm-up should be from simple to complex, from easy to difficult, from slow to fast, from small to large, step by step, and you can't do splits together, which will increase the difficulty while ensuring your body to adapt gradually.

6. Warm-up activities should be comprehensive and specific. Warm-up exercises should include both routine warm-up exercises and targeted intensive exercises, so that the main organs of the body can get full activities. Fully exercise the muscles, joints and ligaments related to dance, so as to make the body function transition from a static state to a working state and prepare for a large amount of exercise.

As the saying goes? If you want to do a good job, you must sharpen your tools first? Only by being prepared can we be in an invincible position. So is dancing. Only by fully completing the warm-up activities and mobilizing the body function to an excited and fully stretched state can we complete the dance with high standards, reduce the occurrence of injuries and enjoy the dance better.

Introduce several simple muscle stretching movements.

After dance training, many people will encounter the problem of muscle soreness, which is the result of not relaxing. Here is a brief introduction to several active muscle stretching actions. After the training, you can stretch yourself, which can avoid muscle soreness. (The picture comes from the Internet to avoid overexertion. )

1, stretching the muscles of pectoralis major, latissimus dorsi and forearm. Cross your hands, hold each other, and push up hard until your arms are straight. Keep breathing 10s or more.

2. Brachial triceps stretching. Hold the elbow of the other hand with one hand, stretch the head vigorously, and cooperate with breathing, and stay for 15~20s.

3. Stretching of pectoral muscles. Hold hands tightly, lift your arms onto the stage, lift them to a proper position, and breathe during the process, and stay 15~20s.

4. Stretch latissimus dorsi. Feet are shoulder-width apart, toes are forward, knees are slightly bent, one arm moves upward from one side of the body, and the other hand moves to the other side, naturally placed in front of the body, and the waist bends to one side, and breathing is coordinated during the action, staying 10s, and changing to the other direction.

5. Gluteus maximus stretching. Sit on the yoga mat, support your body with your right hand, straighten your left leg, straddle your right knee with your left hand, and push hard to the inside of your body until you feel muscle tension. Stay 15~20s, then switch to the other side and do the same.

?