The charming figure of a ballet dancer is always enviable, in fact, even those who have never practiced dancing. Exercising with the general ba dance will not only make the body curve beautiful, but also make local sculptures! So spending more time on these stretching dance moves will have unexpected effects.
Ballet stretching teaching 1: let the whole body relax before practicing muscles? Stretch? Do it left and right twice.
The so-called stretching exercise means that the body or the muscles of the body can get a comfortable stretching feeling. In order to sit back straight, it's better to lie down and do exercises instead of leaning back in the chair. However, try to avoid doing it on a soft bed. Please lie on the floor and spread a thin blanket to exercise.
Action 1: After leaning back, open your hands slightly, and your left toe is close to the inside of your right knee.
Action 2: Lift your left foot, straighten your foot and keep it in a straight line with your toes, and stay still for 5 seconds. At this time, you should pay attention to the fact that your right knee can't bend.
Action 3: The left foot slowly leans against the floor and remains still for 5 seconds, while the right foot remains intact.
Ballet stretching teaching II. Soften the upper body? Corrective posture gymnastics? , left and right four groups of movements
Commonly known as "body skew", it is easy to happen when the muscles on the left and right sides of the back are uneven in the direction. The function of this exercise is to make the muscles of the back even and soft, which is also very effective for posture correction. However, twisting the upper body to the waist sometimes hurts the lumbar spine. Please pay special attention. Don't be impatient when twisting the scapula, just turn it slowly.
Action 1: Put your hands on the sink in the kitchen shoulder room to support your upper body.
Action 2: Let the upper body slowly turn right, and be careful not to move to the waist, so that the upper body rotates at a constant speed. You may not be able to grasp the feeling when you are not used to it, but this gymnastics not only rotates your body, but also swings your head with your body. Switch left and right once, about four times.
Ballet stretching teaching 3: make the muscles behind the thighs soft? Stretching gymnastics Everyone does it about ten times.
Action 1: Stand with heels together and toes slightly open. Let your hands rest naturally on your left and right thighs in the afternoon.
Action 2: Next, move your hands slowly to the upper left. At this time, with the rhythm of the gymnastics belt, focus your consciousness on the fingertips and face the fingertips.
Action 3: Slowly return to the position of 1. This time, let the arm slowly return to the position of 1 in the direction of 3. This time, let the arm move to the upper right, while maintaining a moderate sense of tension and exchange left and right.
Ballet stretching teaching 4: effective for both eight-legged and O-legged? Bend your knees? (Repeat five or six times)
Action 1: lean on the back of the chair or the edge of the table with one hand, put your left and right ankles together and stand with your toes slightly open. Relax the strength of your shoulders, squat slowly and exhale at the same time. At this time, make sure that the inside of the knee is tight. In addition, don't let your hips protrude backwards.
Action 2: Go back to the original position and keep your knees together.
Action 3: This time, put your ankles together, exhale and pad your toes. It is quite effective for tightening the ankle.
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