What ballet moves can be used for fitness? Nowadays, people like to exercise. There are many ways to keep healthy. Some people will do it by dancing ballet, but there are many ballet moves. Let me share what ballet moves can be used for fitness.
What ballet moves can be used for fitness 1 1, "hammock"-spread a big bath towel on the mat and lie on your back. Grasp the two corners of the bath towel with both hands and cover the back of your head. Bend your knees and put your feet flat on the ground. Inhale, tuck in, and raise your head and neck until your shoulders are off the ground. Keep this posture, inhale and slowly push one leg straight, and the heel does not leave the ground. Exhale and put your legs back in the knee flexion position. Change the other leg. Pay attention to the correct breathing sequence, and tighten the abdominal muscles inward every time you exhale.
2, "spinning birds"-supine, kneeling. Put your hands behind your head and tuck in. Exhale, hold your head up and chest out, and keep your neck natural. When inhaling, straighten your legs and separate them into scissors. The left leg is 75 degrees to the ground, and the right leg is 45 degrees to the ground. Keep this posture, and when you exhale, your legs draw a semicircle in the air and switch up and down. Inhale, retract legs, repeat, and exchange left and right legs.
3, supine leg flexion and extension-supine, knee assembly. The arms extend to one side of the body to form a cross. Tuck in your abdomen and keep your shoulders touching the ground. Inhale and fold your knees to your chest. Exhale, stretch your legs forward and upward, raise your head and shoulders at the same time, and stretch your right hand as far as possible towards your legs. Inhale, bend your knees, exhale, and forcibly close your abdomen. Switch to the opposite side, each side 10 times.
4, rolling rowing-sit up straight, abdomen. Stretch your legs forward and your feet are wider than your shoulders. Palm down and put the rolled towel in front of your body. Collar chest, gluteal muscle contraction. Exhale, slowly lean back, and at the same time relax the psoas muscles and spread them backwards until the maximum angle can be controlled. Stay 1 sec, and pull the towel roll to your chest when inhaling. Exhale again and lift the towel over your head. Inhale and restore. Repeat. These exercises should be done 3-5 times a week in order. The first two movements are warm-up, and the last three movements are more difficult. Do 10 times in each group according to the action requirements (5 times on each side). If it is too difficult at first, you can start with 4-6 times. It is ideal to practice in a dance studio with a mirror.
5. The dancer turns-the preparatory posture is to hold the ground with his right hand and sit on the ground with his right leg kneeling. Bend your left leg with your knees up. Raise your left hand to the side. At the beginning of the action, the legs are straight, the feet touch the ground in tandem, the abdominal muscles force the hips off the ground, and the left arm is held high. Tuck in your abdomen, turn left and put your left arm on your back. Look up. Hold your hips when exhaling and lower your body when inhaling. Return to the prepared posture and repeat the other side.
6, fingertip lateral rotation-prone, toes and palms touch the ground. Gluteal muscles contract, abdomen contracts, back muscles exert force (shoulder blades to the middle), stand until the chest leaves the ground, and fingers still touch the ground to maintain balance. Inhale, stretch your right arm and touch the back of your right thigh. Head and upper body turn right at the same time. Return to the starting position when exhaling. Repeat to be the other side.
If you want to build a beautiful abdomen, you need long-term aerobic exercise and a reasonable diet in addition to diversified abdominal muscle exercises. The combination of the three has the best effect.
What are the benefits of ballet?
1, enhance the sense of music rhythm
Dance courses are divided into classes according to different levels and ages, and their dance steps match the music of the course, so the rhythm is simple and clear, easy to master, and can improve the sense of music rhythm. Use your brain flexibly and improve your coordination ability. Different dance moves can form different combinations. In order to let students really understand and master the movements, they will arrange the movements irregularly and create different combinations, so that students can use their brains and improve their physical coordination ability.
2. Help bones grow
Correct learning methods, pay more attention to the balance of the body and the extension of movements. If muscles and joints can be used correctly, it will help the growth of bones, thus changing learning and communicating with people. With more PartnerDance, students have more opportunities to try cooperation, choreography and dance combination, improve their communication skills and strengthen their learning spirit, which can make their personality cheerful.
3. Raise the awareness of innovation.
The school will provide dance performances and spare time in class, so that students have the opportunity to use what they have learned to choreograph and improve their creative ability with music creation.
4. Cultivate patience, will and confidence.
The learning effect of ballet is not as fast as that of painting and singing. Dancing well does not happen overnight. Students need some time to figure out the relationship between movement skills and musical movements, so as to show their movements, bring out their own thoughts and train their patience and will. Self-confidence can be improved by determining your own expression strategies and getting used to communicating with others.
5. Dance performance and appreciation
The school regularly holds dance performances and dances to enhance students' courage and self-confidence. They can also learn to appreciate things objectively and broaden their thinking.
6. Diversification of interests
Nowadays, ballet combines classical ballet, modern dance and folk dance, which not only improves the knowledge and interest in learning dance, but also broadens the field of thinking.
What ballet moves can strengthen the body? Two ballet moves that women should master.
(1) Lower back: Action steps: Hold the bar with your right hand, open your left arm forward and lift it above your head. Bend back, try to level your shoulders and tighten your back. Exercise site: Back muscles, which can stretch, open shoulders, hold out the chest and expand the back. It is recommended that people who have a bad habit of shrinking breasts practice more. Action misunderstanding: the neck is not straight, the back is slack, and the spine is not hard.
(2) leg press: Action steps: Hold the handle with your right hand, put your right leg on the handle, straighten your knees, press your back straight down, and keep your body straight. Exercise area: Stretch the leg ligaments to make the legs more slender. Action misunderstanding: the knee is bent, the foot surface is not stretched straight, and the back is bent.
(3) Squat: Action steps: Hold the handle with your right hand, extend your left hand obliquely downward, put your feet and heels together, and open your toes in a straight line. Squat down, knees open to toes, hips push forward. Exercise area: Stretch the inner thigh muscles. Action misunderstanding: When squatting, the knee bends forward, which is harmful to the knee joint.
(4) Front dance: Action steps: standing, right foot extending forward, toes touching the ground. The right hand opens to the right side of the body, and the left hand extends in a semicircle to the front of the body. Pay attention to the abdomen, chest and eyes looking down. Exercise area: The abdomen contracts, so that the slender legs and straight back are displayed, which helps to develop a beautiful posture. Action misunderstanding: knee bending, hunchback, too loose abdomen.
(5) Ballet movements that women should master include twisting the waist: action steps: sitting on the ground with legs straight, the left leg bent, and the left foot close to the right leg and calf. Keep your back straight and twist your waist to the left. Sports parts: eliminating waist fat helps to maintain the correct upper body posture and train a graceful posture with waist shape. Action misunderstanding: the back is slack and the right leg is bent.