Ballet figure is based on the basic movements of ballet, so how to train ballet figure? I hope the following methods will help everyone!

1, the scientific nature of ballet body training viewed from anatomy

Anatomically, the same is true of the scientific nature of ballet body training.

The pelvis is the base of the spine. If you want to change your hunched posture, you should reduce the forward tilt of your pelvis. Whether the pelvis leans forward or not is determined by the hip muscles. When the gluteus maximus relaxes, the pelvis leans forward due to gravity; When it is nervous, the pelvis pulls back and stands upright. Therefore, one of the keys to correct bad posture is to make hip muscles tense.

Ballet body training can achieve this goal, we can compare the following. In the natural state, the feet are in the front and back direction, and the supporting surface of the human body is a relatively large trapezoid (see Figure 3). The larger the supporting surface, the better the stability and the easier it is for gluteus maximus to relax. In ballet body training, it is really required that the feet should be spread outward 180 degrees, so that the supporting surface will be reduced to a long strip (see Figure 2), and the stability of the human body will be much worse. In order to maintain their own balance, the muscles of lower limbs and buttocks have to be tense, and the contraction of gluteus maximus makes the pelvis turn from forward to upright.

In addition, ballet body training also emphasizes active tightening of gluteus maximus: legs are clamped inward, quadriceps femoris is retracted, and gluteus maximus is tightened. Moreover, there are corresponding supervision and inspection measures: it is difficult to insert the palm between the legs, and the muscles on both sides of the buttocks should be recessed. These essentials emphasize the active contraction of hip muscles. If we can all do it, the tension of hip muscles has reached a considerable level. There is no doubt about the verticality of pelvis and spine.

Adult figure ballet, those seemingly simple training movements, can make us achieve the effect of narrow waist and narrow back and well-proportioned figure. Long-term persistence can even cultivate inner beauty and change our mental outlook and temperament.

2. Training effect

Adult figure ballet is a quiet physical exertion. Although I won't sweat immediately, I will slowly enter the training process, experience the rhythm from the inside out, and my mood will also enter the realm of forgetfulness. How much unhappiness, how much depression, how much sedentary fatigue, and even the fat of the thigh seem to flow away with the sweat slowly falling. After a long time, I learned how to control my muscles and bring the swan-like elegance and leisure in ballet to my daily life. Not only does my hunchback become tall and straight, but my flabby hips also tighten ... isn't this what urban white-collar workers want to achieve most? ! Therefore, adult ballet has become the favorite of many women, and it has also become the favorite of those who want to fulfill their childhood ballet dreams.

3. Training points

Hold the handle, press the handle, hook and stretch, stretch your legs, stand upright ... let the limbs and trunk do maximum circular motion and experience the feeling of "pulling up". Compared with other sports, the biggest advantage of adult figure ballet is its wide adaptability, and anyone who can stand and walk can participate.

Adult ballet learning does not need to be as soft as children, and it is not as difficult as imagined. However, to practice adult ballet, you must be able to withstand loneliness. Adult ballet looks very leisurely, and a basic movement is done over and over again. So before studying, it is necessary to observe a lesson and let yourself know something about it.

4. Professional "weapons"

1, acrobatic costume designed by professional dancers. For dancers, training clothes are not only for beauty, but each one has its practical function, and the most basic requirement is protection. Tights and tights are the most commonly used basic training clothes for dancers in the training room. The combination of cotton and lycra will keep them comfortable and elastic. Fluffy veil and gorgeous silk satin are on the stage.

Hairstyles Hairstyles are also part of dance costumes. Many ballet girls like to tie their semi-long hair in a bun at the back of their heads, so that the lines of their necks and heads are very clear, which is both beautiful and helpful for teachers to correct their movements.

3. Shoes are the most important. When practicing tiptoe, ballet soft shoes made of soft thin leather or canvas are necessary. Tiptoe shoes are used to support actresses to stand for a long time and walk, run and jump on tiptoe. Tiptoe dancing shoes are made by adding cotton, rosin or light wooden last to the toe of ordinary dancing shoes and sewing them for many times. It is of great help to improve and enrich the skills and expressive force of women's dance and shape the images of fairies and elves flying lightly in romantic ballet. Generally, there are pink, red and black to choose from, and the shoes should be tightly wrapped around the feet. Toe covers are used to practice toes.

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