Dancing is nowadays a lot of moncler outlet online exercise movement. However, even if the square dance can not be randomly jumped, we have to know the basic skills of the elderly dancing, in order to improve the effect of exercise.
The basic skills of the elderly dancing
1, handle pole training combination
The middle-aged folk dance training and professional dance training is very different. When doing the combination of movements on the pole, it is not possible to be as intense and difficult as the professional trainees. Unless it is after a number of years of amateur training, their own conditions can reach the professional level before they have the ability to do the combination of difficulty and intensity of movements. Middle-aged and old people like fun and interesting movements, which requires teachers to arrange such combinations of movements on the pole, focusing on the structure of simple and easy to learn, students have the ability to do.
2, leg press
The most basic training in the basic training of folk dance for the middle-aged and the elderly is the leg press, which helps to open the ligaments of the leg joints of the students. When you press the leg, you should pay attention to the uprightness of the leg joints, open the back of the foot outward and keep the upper body upright. When pressing the side leg and the back leg, students are most prone to hips and tilted hips, which need to be corrected in time. When pressing the side leg, the hand on the same side holds the handle bar, the other arm is close to the ear, close to the leg and stretch as far as possible to lengthen the side waist. When pressing the back leg, focus on the shoulders flat, the neck does not shrink, hold the head not to fall, and stretch back.
3, split
Middle-aged and elderly folk dance split is conducive to stretching students' leg ligaments. In training, pay attention to the back of the foot can not be defeated. We can follow this order of training: first of all, the left foot in front of the split, hands holding the left foot, control 1-2 minutes, and then the legs do not move, the body backward. Basic students can let the right head to support the ground, the left hand grasps the back leg control. Next is the left foot in front of the vertical fork does not move, the body turns to the right at the same time to change the hips, into a horizontal fork. The backs of the feet should not fall to the ground. The upper body and the back of the feet should stand up and then the upper body down on the ground, arms stretched forward. Stay on your back for 1-2 minutes. The last horizontal fork does not move, and then turn to the right, into the right foot in front of the vertical fork.
4, split jump
Middle-aged and elderly folk dance split jump is to learn the middle of the big jump to get ready for the jumping combination of hand-held poles. In this action jump up to pay attention to both feet at the same time a front and back open. Open the course, straighten the instep, straighten the knee, the higher the jump, the more open the leg fork the better. Landing feet quickly closed, but also pay attention to the two feet together on the ground.
5, lower back
Middle-aged and elderly folk dance practice should pay attention to, due to middle-aged and elderly friends waist flexibility relative to young people are not so good, hands and feet have no gas, can not support the body, often with the head on the ground lower back. Teachers have to give students appropriate help, protect them, correct the waist of the grooming, tell them the parts of the force and the essentials of the waist. Open your feet to shoulder width, straighten your arms upward, and open your fingers, palms facing forward. When lowering the waist, the upper body is tilted back, the head is lifted up to look for the heel, the body and hands are aligned with the heel and rolled inward. After the next good, arms and knees are trying to straighten, Qiushui look at the heels.
6, kick back
Middle-aged and elderly folk dance practice hands on the handle bar small eights stand, the knees should be taut, head up flat look ahead. In the course of kicking back, the upper body to remain immobile, do not turn back sideways, crotch can not be loose, the back of the foot and the knee should be taut. Do not lean forward. If repeated emphasis, students still do not do in place, you can first single contact control the back leg that both hands on the handle bar, lift a leg backward, correct the students' posture, and then over to kick back.
7, big kick
The big kick is to train the strength and openness of the legs. Whether it's the front leg or the side leg, keep the upper body upright, the middle part of the body clamped, and the autumn water staring ahead. During the kicking process, the same attention should be paid to the back of the foot and knee straight. Before kicking the leg, they should be warned that it does not matter if the kick is not high, the most important thing is to maintain the correct posture. On this premise, after practicing hard, the legs will kick higher and higher, the ligaments longer and longer.
What are the dances suitable for the elderly1, square dance
Nowadays, square dance can be said to be red throughout China, many older people love square dance. This kind of sports dance is not limited to age, simple movement, step repetition, easy to master, there are 12 steps, 16 steps, 18 steps, 20 steps, 22 steps, 24 steps, 25 steps, 27 steps, 30 steps, 34 steps, 36 steps, 37 steps, 40 steps, etc., the most up to 200-300 steps. It is not limited by the venue, in the square, park, street, playground, there is an open space and sound can be immediately jump. This kind of dance does not need a partner, so it is called a single dance, but it is a crowd together, the whole group is your partner, so it is also called a group dance. Various popular songs and various types of dance movements can be changed and integrated into square dancing. Learning to dance not only can be learned from the elegant posture, but also can relax, relieve tension, and easily achieve the effect of fitness and weight loss, so that life is more healthy and beautiful.
2, Yangge
Yangge dance, also known as twisting rice-planting song, has a long history, is one of the most representative of China's folk dance form, but also a folk square in a unique collective song and dance art, but also due to the twisting of rice-planting dance colorful and popular among farmers and lively. Rice-planting dance has its own style characteristics, generally by the dance team of more than ten to one hundred people, dressed as historical stories, myths and legends and real-life characters dance while walking, with the rhythm of the drum, good at changing various formations, coupled with colorful dance, popular with the audience.
Elderly people want to dance, it must be more soothing movements, because the bones of the elderly are relatively hard, if the dance action is too violent, may lead to physical injury, the loss is not worth it. So like square dance, social dance, Yangge, senior disco, taiji sword, taiji fan and so on are very suitable for the elderly to practice.
Taboos of dancing for the elderlyBecause dance can bring a sense of pleasure, it is easy to cover up physical discomfort, so you can't rely on feelings alone when choosing. It has been shown that if you don't measure your blood pressure before dancing, the chance of a cerebrovascular accident will increase. Therefore, it is recommended that the elderly dance before, it is best to measure the blood pressure and pulse.
Even if the blood pressure is in the normal range (i.e., systolic blood pressure is less than 140, diastolic blood pressure is less than 90), street dance, disco or any dance for more than 2 hours, is the elderly friends can not step on the? Minefield? Because the elderly cardiopulmonary function is weakened, blood vessel elasticity decreases, blood flow resistance rises, too strenuous exercise will increase the burden on the heart, resulting in insufficient oxygen supply, especially high blood pressure and heart disease patients, will lead to a sudden rise in heart rate and blood pressure, the occurrence of untoward.
The elderly can choose to beat less than 100 steps per minute dance, such as twisting rice-planting song, in the quick-step dance, fitness dance, ballet, modern dance, fan dance and other aerobic, medium-intensity dance. In the process of dancing, but also to monitor the pulse, the best in 100-120 times / minute, do not exceed 130 times / minute.
For people with grade 1 hypertension (systolic blood pressure between 149-159, diastolic blood pressure between 90-99), it is best to choose to dance at a beat of 60-70 steps / min of the foxtrot, slow three slow four and other gentle dance. Once the blood pressure escalates to grade II or III. To Ⅱ, Ⅲ (systolic blood pressure is higher than 160, diastolic blood pressure is higher than 100), it is absolutely necessary to stop dancing.