Adults learn to dance, how to practice the lower back correctly?
1, prone method
Lie prone on the floor, put your hands on your sides, slowly raise them for a certain time, repeat them several times, bend your legs and find your forehead with your feet.
Step 2 get down on your knees
Kneel and stand, your calves are at 90 degrees to your body, your hands droop naturally, and slowly lower your back. When you lower your waist, hold your ankle with your hands for a certain period of time. Kneel down and pay attention to raising your knees to the pelvis.
3. Knead your waist
Draw a circle with your waist, with three hands, in order of front, side and back, from left to right or from right to left first.
Step 4 step down.
After the above three exercises have achieved certain results, you can retire. Keep your hands and feet shoulder-width apart and bend back until your hands touch the floor, then slowly shorten the distance between your hands and feet. You can hold the wall and bend down slowly to prevent falling.
After practicing, you need to cushion your waist, sit your feet straight, bend your arms forward, align your knees on your chest, and pat your hands on your waist, so that your waist can be adjusted and it is not easy to strain. It takes a long time for adults to bend over, not a day. As long as you persist, you will definitely achieve the desired results.
What should adults pay attention to when learning dance?
1, avoid greed.
Many beginners who have just come into contact with dance can't wait to dance on stage after practicing for two or three months, but they don't know that they can't practice dancing well with such psychology. The basic skills of dance pay attention to one-off and step by step. As we know, every basic movement of dance is to prepare and pave the way for another movement, and they are all interlocking. How can I learn to run before I learn to walk? So you can't have a quick success and instant benefit mentality.
2. Learn to dance with your heart and brain.
There used to be a saying about dancers Simple mind and developed limbs? In fact, this is an extremely wrong concept and a complete ignorance of dancers. When learning dance, you must feel the feeling of action with your heart, do the action with your brain, and repeatedly understand the teacher's requirements for each action, instead of practicing blindly. For example, adagio, why do many people stand unsteadily
One of the reasons is that my breath is not heavy, hanging on my throat and my feet are empty. How can I stand firm? Some people are depressed, but they are greedy and send their hips. The whole person's center of gravity is scattered, how can he stand steady? Wait, wait, wait? Of course, some dance teachers will tell you these requirements, but you should also think about whether you have these problems and what similar problems you have. Generally speaking, there is only one teacher in the classroom, but there are many students. If you rely entirely on the teacher to help you correct one by one, time is not allowed, you have to think and ponder for yourself. If you can't figure it out, ask the teacher.
3. Talk about the flexibility of adult dance.
Because sometimes some friends complain that they are too flexible and feel that they can't practice, so they lose interest in dancing, so I want to talk about my understanding of this. In fact, I admire you adult friends, because in a sense, you have paid much more than professional actors. Flexibility is really important in dancing, but it is not the only requirement for learning dancing, especially for amateurs.
We know that people's bones will gradually harden with age, so why should the training age of professional actors start from the age of eleven or twelve? Whether dancing is good or bad, I think it is more about the feeling when dancing. Everyone is familiar with Yang li Ping. She has neither strong dancing skills nor super-soft toughness, but why did she become a dancer and what did she rely on? It depends on her unparalleled sense of dance. So don't think that you can't practice dancing well without softness, which is wrong. Of course, softness still needs to be practiced, but don't overemphasize its uniqueness.
The feeling of dancing depends on the familiarity and understanding of the action, so you should find it slowly. Don't worry, such as cleaning the floor. When your feet are destroyed on the ground, you should find the feeling of infinite extension at this time, as if your legs are infinitely elongated and your head is constantly drilling holes in the ceiling. This is a sensory thing, so you have to experience it slowly.
The benefits of adults learning to dance
First of all, dancing is a kind of talent, which can add temperament and charm to people. There is no doubt about it.
Secondly, dancing is also very helpful for shaping the body. For girls who don't want to lose weight by boring exercise, they can not only master one more skill, but also make their bodies more fit. Why not?
Dancing to music will make people feel happy. In addition to the exercise regimen suggested by experts, the correct exercise mode will also bring you physical beauty.
1, fully stimulate muscles.
Dance stimulates muscles in an all-round way, taking into account the head, neck, chest, legs, buttocks and other parts. Dance also has the effect of aerobic exercise, so that practitioners can improve the function of main lungs and achieve the purpose of losing weight.
2. Very interesting.
Compared with boring running and swimming, comprehensive dance can bring endless attraction and freshness to practitioners, rich movements and good fitness effects to students. Practicing comprehensive dance can enhance the coordination of the body and cultivate a good sense of rhythm. A set of movements is coherent and smooth, neat and rhythmic, which is very helpful for the exercise of musical sense and dexterity. And its fun is easy to make people pay attention, pay attention, and ignore exercise fatigue.
3. Cultivate the temperament of dancers
The fitness movement of dance is explosive, which has strong development potential for human physical fitness. Because dance mainly revolves around small joints, it can better improve the coordination ability of practitioners.
Dance is a very expressive sport. Through dance courses, practitioners cultivate self-confidence and temperament while expressing themselves. Making people happy is a good way to relieve their emotions. The coach called fitness dance? Smile training? In dance class, they are more concerned about whether everyone is happy and whether the movements are unrestrained, so dance plays a very important role in psychological relaxation.