Leg press, the basic skill of ballet.

This is the most basic training content in basic dance training, which is the pressing of front, side and hind legs respectively. Leg press's exercises help to open the ligaments of students' leg joints. Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright.

Press down until there is no gap between the upper body and the legs. Individual students have too tight ligaments. In the process of leg press, don't be demanding, be sure to press down and keep the correct posture. Over time, you can lengthen the ligament to meet the requirements.

Pay special attention to keeping the crotch straight. When students press down their side legs and hind legs, they are most likely to have hips and hips tilted, which needs to be corrected in time. When the side leg is pressed down, hold the handle with the same hand, and the other arm is close to the ear, and stretch as far as possible near the leg to lengthen the side waist. When the hind legs are pressed down, pay attention to flat shoulders, don't shrink your neck, support your head and don't fall down, and stretch backwards.

Leg press's correct method, the basic skills of dance.

First, the positive pressure leg

Facing an object with a certain height, such as a high platform, tables and chairs, stand with your legs together, lift your left leg and put your heel on the ribs, lift your toes, tighten and bend your ankles, and put your hands on your left knee. Straighten your legs, straighten your waist, and at the same time, you must close your hips. This is something that many people have not noticed. Bend the upper body forward, do the action of vibrating legs pressing forward, gradually increase strength, and then change legs. Depending on the degree of flexibility, you can touch your toes with your elbow, forehead or even chin in turn.

Second, the side leg press

Your body faces the ribs and other supports, with your right leg supported, your toes slightly turned out, your left leg raised, your heel placed on the ribs, your toes hooked up, your ankle flexed, your right arm raised, and your left palm placed on your right chest. Straighten your legs, straighten your waist, open your hips and press your upper body to the left. Hips and waist will be exercised in this exercise. Doing this action is prone to leg straightness and leaning forward. Therefore, it should be noted that the toes supporting the legs are abduction. leg press tries to push his hips directly to the front of his body, with his left arm tucked away and his right arm lifted up and extended to the back of his head. At the same time, press your legs to Zhen Fang behind your shoulders. Gradually increase the amplitude until the toes can touch the back of the head.

Third, lift your legs back.

Stand with your back to your ribs, cross your legs, put your hands on your hips, or support an object at a certain height. Support your right leg, lift your left leg, put your instep on your ribs, and straighten your feet. The upper body bends backward and vibrates and compresses. Left and right legs alternate. Hip, waist and neck can be practiced. This action requires that the legs reach the knees, the supporting feet touch the ground with the whole sole, the toes touch the ground, the chest is lifted, the hips are spread, and the waist is spread. When doing this, your legs bend easily. You can ask your partner to help you lift your knees in leg press's way and press your waist and hips with one hand to help you straighten up.

It is worth noting that in the process of leg press, we should pay attention to the upright leg joints, open the instep outward, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. Some people have too tight ligaments. In the process of leg press, don't be demanding. You must press down and keep the correct posture. Over time, you can lengthen the ligament to meet the requirements. Pay special attention to keeping the crotch straight. When the lateral legs and hind legs exert force, crotch and oblique crotch are most likely to occur, which need to be corrected in time. In addition, when pressing the side leg, hold the handle with the same hand, and the other arm is close to the ear, close to the leg and stretch as far as possible to lengthen the side waist. When the hind legs are pressed down, pay attention to flat shoulders, don't shrink your neck, support your head and don't fall down, and stretch backwards.