Leg press is the most basic training content in basic dance training. Let me share with you the leg press training method of basic dance skills, hoping to help you!
Leg press training method of basic dance skills
Don't exceed 45 degrees when you are in leg press.
Leg press is a sport that can be played anytime and anywhere. You can put your legs on climbing frames, railings or even steps to practice. However, if you don't exercise regularly, your bones and muscles will be stiff. Jumping on a high railing is easy to strain.
Therefore, for beginners, the height of leg press should not be too high, and the angle between legs should be about 45 degrees. It is the safest, because this angle makes the hip joint in a natural physiological state, which is easier to reach and less likely to fall and cause damage to the joint. After about three to five months of exercise, many people can easily lift their legs to about 90 degrees when they are in leg press. If you persist, you can still pull your legs over your head. But it is safer to be at the same height as the hip joint.
Leg press, don't just aim for high quality.
In life, when you lift your legs to shoulder height or even higher, your body movements are completely deformed, and even there is no room for vibration and pressure. If you can't take your leg off after pressing it, you have to move it down with your hands. This is not good! Because the flexibility of legs can't be practiced in a day or two. Especially for adults, leg press must choose a reasonable height and pay attention to the correct posture.
Leg press's Three Correct Postures
1. Positive pressure pipe
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.
2. 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.
3. Leg back pressure
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.
Five points for attention in leg press.
In order to avoid pulling or falling in leg press, we must pay attention to the following five points:
1. Be steady-when standing on one leg, be sure to stand firm, preferably with handrails to avoid falling down due to weightlessness;
2. Gently-leg press should not use too much force to avoid damaging the muscles and bones of the waist and legs;
3. Slow down-leg press should move slowly;
4. The time should be short-usually 3 to 5 minutes at a time;
5. Relax-Don't finish exercise immediately after leg press, but do some kicking exercises to relax and adjust.
What is the basic skill of dancing?
The first element of basic skills: standing
An expert will know whether there are hands or not. Without solid basic skills, you don't need to use your hands. If you stand there, you will know that you are hopeless!
"Standing" is not good, let alone other basic skills and movements, so standing is the first element!
Improvement methods: open your feet, straighten your knees, wrap your hips, straighten your waist, straighten your back, spread your shoulders, stand up, take a deep breath and raise your head.
The second element of basic skills: standing posture
The station is an extension of the station. In the process of standing, while retaining all the essentials of standing posture, we should also stabilize the center of gravity.
Stand well, with accurate posture, steady feet, steady rotation and light steps.
Improvement method: dealing with half-toe, one foot and half-toe; Put down half a toe, one foot and half a toe;
The third element of basic skills: straightness
"Straight" mainly refers to straight legs and back, and straight legs include straight instep and straight knees.
Good at practicing "straightness", beautiful lines, stiff but not stiff.
Improvement method: All movements of the pole run through the requirement of "straightness", the instep is pressed to the minimum, and the kneecap is stretched to the depression, so that the "straightness" of the leg can be realized. Straight back means hip wrapping, hip standing, waist standing, back standing, project setting and heavy pulling.
The fourth element of basic skills: line
Some students let him swing, which looks good. When he walked around, his dance and posture were out of shape. The reason is that the foundation of "line" is too weak. "Line" requires students' physical control ability to increase sharply because the center of gravity moves fast!
Good "walking" practice can effectively improve the accuracy of dance and help to improve the ability to control the center of gravity during the dance.
Improvement method: single-step practice; Combination of footwork; Comprehensive combination of footwork and dance
The fifth element of basic skills: tenacity
"toughness" refers to the flexibility of the body, that is, the flexibility of the body, including the flexibility and flexibility of the instep, legs, hips, waist and shoulders, as well as ligaments and joints.
If the "toughness" is well solved, the spatial expressive force of the body will be strong, and the resistance to completing the action will be small.
Improvement methods: press, kick, waste and throw.
The sixth element of basic skills: fast
"Fast" means fast, fast but not tight, fast and unremitting.
If you practice "fast" well, your dexterity will be high, and your ability to change your dance posture quickly will also be improved.
Small kicking, bouncing, big kicking, swinging, small jumping and photographing are all effective ways to solve "fast".
The seventh element of basic skills: lightness
"Light" means that the movements should be completed easily, floating lightly in the air and landing gently.
"Lightness" is well solved, with elegant and smooth movements, lightness and freedom in the air and silence on the ground.
Improvement methods: squat combination, control combination and jumping combination can directly improve the light texture.
The eighth element of basic skills: stability
"Steady" means steady movements and accurate dancing.
Good steady practice, smooth movements and accurate dance changes.
Improvement methods: combination shift of center of gravity, combination of breath control and immobility can effectively improve the stable quality.
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