1. Ballerina posture
Before learning the position of the hand, you must first learn the shape of the hand: the tip of the thumb should gently touch the root of the middle finger, and the other fingers should be slightly bent and close together. This form is only required at the beginning of learning. Because at that time, students could not consciously dominate and control their movements, so their fingers were easily nervous. In the future, the shape of the hand becomes more natural, and the thumb does not touch the middle finger, but faces the palm. So far, China has expanded the following seven positions:
Right to serve once
Hands droop naturally, elbows and wrists are slightly rounded. The arms and hands are oval, placed in front of the body, and the middle fingers of the hands are opposite, leaving a punch distance.
Two-serve right
Keep your hands oval and lift them to the height of the diaphragm. (The middle of the upper body, above the waist, below the chest) However, during the movement, attention should be paid to maintaining the stability of the two support points of the elbow and finger.
pickpocket
Continue to lift on the basis of the two, put it on the front and upper part of the forehead, and don't swing back too much. Three hands are like putting their heads in an oval frame.
Four hands
The left hand does not move, and the right hand turns back to two, forming four. It's already dancing.
Five hands
Keep your left hand still and your right hand bent into an ellipse. Start with the fingertips and slowly open to the side. During the process, the two support points of elbow and finger should be kept on a horizontal plane. Put your hands in front of your body, don't spread back too much, and play the role of continuing the shoulder line.
Six-handed
The right hand does not move, and the left hand cuts back from three to two, forming six and forming a dance. Seven hands
Keep your right hand still, open your left hand sideways, and put your hands on your sides evenly. end
Draw a small half circle by hand from the seventh position (palm forward), palm down, stretch to both sides, bend and droop the elbow first, and then gradually retract to a position. End.
After a simple warm-up, start basic quality training, starting from leg press. In fact, leg press is not only for beautiful dancing, but also has many benefits in fitness, for example, it can promote blood circulation, reduce muscle fatigue, shape muscle lines and so on. Leg press belongs to static stretching, and he should practice dynamic stretching (kicking) every time after leg press. Because kicking is a violent action, it also has the function of improving strength and losing weight.
The standing posture of ballet is a very simple movement, which requires shoulders to sink, thus highlighting the beautiful lines of the chest and neck; Ask your legs to tighten and your waist to stand upright, so that you can make your posture straight and dignified ... This simple action is not only beautiful, but also directly helpful to health and weight loss. Some students are harmful to their health because of bad habits. For example, many people like to use one-shoulder backpacks for a long time, resulting in uneven development of both shoulders (one high and one low); For another example, many people misunderstand the action of "holding your head up and holding your chest out" as "hunching over your hips". As a result, your waist muscles are weak and your abdomen protrudes day by day, which may lead to premature aging of your waist due to improper exertion.
The standing posture of ballet can make you feel a few centimeters taller and make your body lines look softer. The coach will tell you when you practice: imagine yourself as a princess, very lofty and beautiful ... through this "internal and external training", your figure and temperament will be developed.
First, Tibetan dance upper limb movements
Requirements and exercises of basic movements
1, Qi Mei shook hands with him.
Specification and essentials: hands droop, wrists and elbows bend when moving, driven by wrists, and hands shake alternately on the chest. Draw a circle clockwise with your right hand and counterclockwise with your left hand. This action can be divided into big, medium and small. Smaller than abdomen and chest; The height of sway is higher than that of Qi Mei; Larger than the front top.
Step 2 shake the lid
Specification and essentials: shake with one hand, bend your wrist with the other hand, and wipe with your palm, so that the upper arc flows from side to side through the upper arc. One-handed skin flap is also common in the waist and front of abdomen.
Step 3 row your hips forward
Specifications and essentials: hands droop, and the left and right hands draw circles from the inside out to the front of the buttocks. Draw a circle on the plane with your right hand clockwise and your left hand counterclockwise. Hip forward rowers shake hands with Qi Mei regularly.
Step 4 wave back and forth
Specification and essentials: Hands hanging to the side, swinging back and forth for 45 degrees, wrist active.
5. wave your hand horizontally
Specifications and essentials: two hands hang down beside you, mostly swinging sideways with one hand, with the wrist actively driving the forearm and the big arm accompanying.
6. Plane wave
Specification and essentials: Hands hanging to the side, one hand up to the side, driven by the wrist, accompanied by the arm, swinging from outside to inside on the chest horizontal plane.
Second, the lower limb movements of Tibetan dance
Kicking class
(A), trembling rhythm training
Requirements and exercises of basic movements:
1, broken step
Specification and essentials: Step with both feet alternately, knees shaking, and step with equal rhythm.
Can enter, can retreat and can turn.
Action phrase: 2/4 medium speed
Preparation: body in one direction, basic posture, hands hanging to the side.
[1]-8: (From the right) Keep the basic posture and "step by step" step by step.
[2]-8: (From the right) Keep the basic posture and retreat step by step.
[3]-4: (Starting from the right) Stand still and turn left, facing seven directions. Wipe your hands from the outside to the inside.
5-8: (Starting from the right) Take a step in the same place and turn left, facing five directions. Hands spread out from the inside out.
[4]-8: Repeat [3]-8. Turn your body in three directions.
shake
Norms and essentials: weak beat knees sink, action legs clap the ground again, straighten knees.
Hold the leg) and lift the other leg at the same time. When moving, step on the ground and lift the other leg synchronously, and keep the upper body stable and relaxed when shaking.
Action phrase: 2/4 medium speed
Preparation: body in one direction, basic posture, hands hanging to the side.
[1]-6: The right foot "vibrates" (lift the left foot), and at the same time, turn the left waist, "shear wave".
7-8: Body-to-body, in-situ left and right "broken step" two steps. Outside the shear wave.
[2]-8: Do the reverse action of [1]-8.
[3]-4: Do [ 1]-8。
5-8: Do [2]-8.
[4]-8: Repeat [3]-8.
Step 3 tremble (step up is also called "gundam")
Specification and essentials: tap your knees to sink, lift your forefoot at the same time, tap your knee again to drive, exert force on your ankle, and the soles of your feet land quickly and tremble at the same time. You can do it with two feet or one foot.
Action phrase: 2/4 medium speed
Preparation: body in one direction, basic posture, hands hanging to the side.
[1]-8: Keep the basic posture and "lift your feet and tremble" four times.
[2]-2: Keep the basic posture and "shake" the right foot once.
3-4: Do 1-2 reverse action.
5-8: Repeat 1-4.
[3]-2: In situ, the right foot and left foot are "lifted and shaken" once each.
3-8: Repeat 1-2.
[4]-8: "Step-up shaking" alternates left and right eight times.
Step 4 Breathe
Specification and essentials: when the action leg sucks the leg, the support leg rubs and shakes the knee once, and then stops twice. Pay attention to keep the upper body stable and relaxed.
Action phrase: 2/4 medium speed
Preparation: body in one direction, basic posture, hands hanging to the side.
[1]-2: Left "sucking step" (sucking left foot) and right "swinging back and forth".
3-4: Do 1-2 reverse action.
5-8: Repeat 1-4.
[2]-8: Repeat [1]-8 Step back and wave your hands left and right.
Step 5 step back
Standard essentials: the action leg retreats half a step, the sole of the foot touches the ground, and at the same time, the support leg is slightly off the ground, and the support leg is stepped on the ground with a big clap, and then the action leg trembles. When moving, it has the characteristics of retreating and separating, and slipping after stepping on the ground.
Action phrase: 2/4 medium speed
Preparation: body in one direction, basic posture, hands hanging to the side.
[1]-8: Back to the right four times and wave back and forth four times.
[2]-8: Repeat [1]-8 and turn left at the same time (directions 7, 5, 3, 1).
\ Basic sports intensive training
1, jitter combination
Music 2/4 medium board
Preparation: body in one direction, basic posture, hands hanging to the side.
[1]-4: Keep your posture and swing your hands up to the "diagonally upper position".
5-8: Keep your hand position, bend forward 90 degrees, and hook your feet to salute.
[2]-4: Close your right foot in the forward posture, and tremble in the basic posture (hands hanging to the side).
5-8: Keep your posture and "stamp your feet" four times from the right.
[3]-3: Keep the posture, and "quiver" on the right side (the right foot steps on the ground and trembles the knee, and the left foot is raised), and "cross the hand" inside.
-4: "Pinch your feet" in the original position and "wave your hands horizontally" on the outside.
5-8: Do the reverse action of 1-4.
[4]-8: Keep posture and "crush" forward (from right).
[5]-8: Repeat [3]-8.
[6]-8: Hold the posture and (from right) "crush" and retreat. Bend your elbows over your shoulders, then throw them forward with your hands hanging at your sides.
[7]-8: Hold the posture, "crush" (from right), and turn left in four directions (two beats transfer).
Hands 1-2: "wipe" hands in front of the body, 3-4: "spread" hands outside, 5-8: repeat the action of 1-4.
[8]-2: (From the right) "Take four steps horizontally to the left", and "spread out" both sides of your hands.
3-4: Step on your right foot twice, and spread your hands inside and out.
5-8: Do the reverse action of 1-4.
Training tips:
1, stress that the racket is down, relaxed, free and flexible when shaking the knee.
2. The combination rhythm is accurate and the movements are coordinated and coherent.
① Northeast Yangko-Jojo is humorous and enthusiastic. It is a kind of Han folk dance which is widely spread in urban and rural areas of China and deeply loved by Gangda people.
Its basic dynamic characteristics are: the body always keeps leaning forward. When you go out, kicking and lifting your legs are very powerful, and when you take them back, they are fast and steady. The commonly used steps are: front kick, back kick, side kick, shaking step and so on. The knee part is regularly raised and flexed, which is divided into hard flexion and extension and soft flexion and extension, which is coordinated with the twist of waist and hip. Upper limb movements are mainly formed by swinging left and right and twisting back and forth around the wrist, that is, drawing a horizontal "8" back and forth.
Handkerchiefs are commonly used dance props in Northeast Yangko, and the movement skills of handkerchief flowers can be described as colorful and indescribable. Commonly used are: holding flowers, wrapping flowers, brooches, sliced flowers, shaking flowers, upside-down flowers, top flowers, vertical flowers, vertical flowers, swinging flowers and so on.
① The basic features of the posture of Northeast Yangko are: always leaning forward, kicking hard when stepping out, landing quickly and firmly when taking back, combining the regularity of knees with the fluency when turning handkerchiefs, forming a unique posture rhythm of Northeast Yangko, which is called "banging", which is consistent with the strong and unyielding character of local people. The posture characteristics of Northeast Yangko are also related to the action technique of walking on stilts in the original Yangko performance.
The basic rhythm of yangko is manifested in the main action elements such as "walking", "steadiness", "drum" and "handkerchief flower". The steps that belong to "walking with each other" include front kick, back kick, side kick, trembling step, sudden step, free step and so on. Most of these steps are not very powerful, and the movements are not big, showing a steady, robust, generous, cheerful, simple and generous style. There are also small steps, forward kicks, etc. in Walking, which shows humorous, funny and humorous artistic conception and gives people beautiful comfort such as eyes and beauty. The walking step in "phase step dance" is a kind of flowing step, which is different from the round step in China classical dance. It is characterized by loose knees, slightly hooked ankles, and slightly controlled knees after kicking, forming a dynamic feature of stepping with "lining strength"; The pace can be small, big, or even running. In dance performance, various routes change in this gait, and the combination of the two reflects a free and easy and flowing aesthetic feeling.
"Steady phase" is called static action in Yangko. This kind of action is stable and beautiful, which has the dynamic effect of instantly transforming external action into internal rhythm, giving people a sense of beauty that is both stable and beautiful. Common dance movements are: one elbow, standing palm on the chest, clasping hands and so on.
"Drum phase" is an important means to express characters' thoughts, and different characters use different drums. Drum action is mostly composed of drum call, drum connection, turning over and drum phase, which is a comprehensive body. There are "one drum", "two drums", "five drums" and "twelve drums", among which the "five drums" action is the most typical.
③ Rhythm features of Northeast Yangko: Its rhythm features that the body movement rhythm and music rhythm form a rhythm gap through dislocation, which is reflected in the main footwork "kicking" of Northeast Yangko. The method of kicking is: kick out quickly and forcefully, get out quickly and return quickly, stay in the air for a short time, and land for a long time when taking back. This kind of "short" kicking out and "long" taking back form the rhythm difference of Northeast Yangko, thus forming the rhythm feature of Jin, a folk dance.
(4) The musical features of Northeast Yangko are rich feelings, diverse personalities, varied rhythms, rich qupai and diverse feelings.