Dance rotation training skills
When training often only focuses on the number of circles, and ignores the fixed dance posture at the end, if this circle is placed in the dance In the work, how can it seamlessly pick up the next movement? So how to make the dance circle have a sense of smoothness and coherence? Below are the dance circle skills and movements that I have collected for everyone.
1. Goal: ten minutes of rotation
So how do we train specifically to achieve the effect of enhancing anti-vertigo ability. That is to train at the extreme, not only at the extreme of dizziness, but also at the extreme of physical fitness, control, foot endurance, mental endurance, etc.
At the beginning, we first aimed to train ten minutes of rotation for rotation training. During these ten minutes, we try not to give ourselves a chance to breathe and rest. That is to say, the gap time between the end of the rotation and preparation for the next rotation should be shortened as much as possible. Based on the normal number and quality of the rotation you want to train as a standard, every rotation within ten minutes should try to meet this standard to meet the requirements of yourself. . In these ten minutes, we will feel dizziness, accelerated breathing rhythm, physical sluggishness, pain caused by friction between the soles of the feet and the ground, muscle soreness, loss of consciousness, difficulty in controlling the center of gravity, and various unfavorable factors during rotation that have a negative impact on the body and psychology. influence. To fight against them, you must say to yourself: "The body is my own. Don't be controlled by the various feelings of the body. Give control of the body to yourself."
We must get used to confronting our psychological thoughts and force ourselves to achieve the standards and goals mentioned above under the influence of various adverse factors. In ten minutes of self-torture, it not only enhances the ability to resist dizziness, but also exercises and enhances our physical abilities and psychological qualities when rotating, laying a solid physical and psychological foundation for some compound continuous rotations in the future.
2. Step-by-step
Of course, training needs to be step-by-step. Don’t set goals for yourself that can be easily accomplished or cannot be achieved. If the goal is accomplished too easily, the purpose of training will not be achieved. It was too difficult and it was a blow to my self-confidence. Therefore, we need to set a goal that suits us based on our physical condition and rotation training situation. After we achieve the goals we require, after a period of consolidation, we can increase the training time for further intensive training.
?Vestibular habituation will last for a certain period of time once it is acquired, but it will not last for a lifetime. If the vestibular habits developed are not consolidated after a period of time, the habits developed by oneself will gradually fade away. The general rule is that the longer it takes to form a habit, the more obvious it will fade. In addition, the speed and degree of adaptation of various vestibular responses also vary. Research shows that vestibular habituation can subside 5 to 7 days after it is formed. After systematic exercise, habituation can be maintained for up to 4 months. ?After our anti-vertigo ability is developed, it can degrade if we are not exposed to rotation training for a long time, and it cannot accompany us for life. We must persist in rotation training. During training, we must pay attention to movement specifications and essentials, and find out Correct your own shortcomings and shortcomings.
3. Centripetal control force
When we rotate, centrifugal force will be generated, then we need to use the same force of centripetal force control, otherwise the motion trajectory cannot be a circle . For example: we take a rope and tie a weight to the end. When we rotate in place, the heavy object will produce an external pulling force, and the rope will be straightened under the action of gravity. When rotating, the pulling force caused by the rope and the weight is centrifugal force. In order to rotate in place, you need to use centripetal control. Then when decelerating and rotating, the rope and the weight are affected by the speed, and the centrifugal force will increase accordingly. At this time, we need to increase the centripetal control force to ensure in-situ rotation. Therefore, we must also follow this movement pattern when we perform rotation training.
When starting a method, we should pay attention to the fact that the size of the method is closely related to our centripetal control. If the force of the exercise is too high, the rotation speed will be fast and the centrifugal force will be strong. When the centrifugal force is greater than our centripetal control ability, it will cause the body to deviate from the original position and the center of gravity cannot be controlled.
We can use a step-by-step method for rotation training. First, aim for one rotation. When starting, don't use too much force and focus on controlling the center of gravity. After one rotation, it is best to stand on your toes half-way, and then repeat the exercise. Ensure that your centripetal control reaches a stable level and lay a good foundation for further training. You can then add power to your rotation and increase the speed. Aim for two laps and repeat. During training, we can refer to the above method and gradually increase the rotation speed to train centripetal control. Centripetal control will be strengthened as our training strengthens. Almost all rotations are inseparable from centrifugal force and centripetal force, so it is very important to strengthen the training of centripetal control.
4. Half-toe calf ability and body control
Among the many rotations, most of the rotations use half-toe to reduce the friction between the foot and the ground, so Training on half-pointe is essential. When it comes to half-toe training, the first thing we think of is leg muscle strength. The calves and ankles play a key role when standing on half toes, because the calves exert the greatest force when standing on half toes. The calf is the second heart of the human body. Its power can accelerate the blood circulation of our entire lower body and play an important role in activating muscles and improving muscle capacity. ?Modern medicine believes that the feet are the farthest from the heart. Not only does it take a long time for the blood in the feet to return to the heart, but also if there is not enough pressure, it will be difficult for the blood to flow back to the heart smoothly. In a study, American scientists unexpectedly discovered that the human calf muscles have functions similar to those of the heart. The blood reflux in the human lower limbs mainly depends on the contraction and squeezing of the posterior calf muscles on both sides when standing on the heels. According to measurements, the amount of blood squeezed out by the bilateral calf muscles each time they contract is roughly equivalent to the stroke volume of the heart, so it is known as the second heart of the human body. ?
When rotating, we must ensure that the half-toes stand as high as possible within our capabilities, minimize the friction between our feet and the ground, and increase the rotation speed. According to the two opposing points during rotation, the calf exerts force at the same time when standing on half toe. The half toe feels like drilling into the ground. The force of the calf is maximized to match the half toe. To what extent can the calf force be exerted? When the muscles in all parts of the body are fully activated and the calf force is greater than our limit, our calf will have cramps. This situation proves that our calf force is maximized, half toe Standing at the highest level. When we reach this level every time we rotate, we will feel that while our half-toe ability is enhanced, our half-toe control and calf muscle ability are also enhanced.
5. The role of the middle part of the body in rotation
During the rotation process, the middle part of the body (referring to the crotch to mid-waist position) is very important. It controls the upper body of the body. Coordination with the lower body and control of the midsection are the key to ensuring that the body is upright during rotation. Using your midsection during rotation is also one way to control your center of gravity. During the rotation process, the center of gravity often shifts. In this case, some people tend to jump or drop their heels to adjust the center of gravity. Doing so will not only affect the rotation speed, but also affect the rotation quality. Regaining the center of gravity will inevitably not be as stable as when you first started. In fact, most cases of losing the center of gravity can be restored. We only need to adjust other parts of our body to cooperate with the middle section of the body.
Suppose our center of gravity shifts to the left when rotating (upright rotation). There are two ways to retrieve the center of gravity. The first is to forcefully regain the center of gravity. When the center of gravity shifts, our body will fall in the direction of the shift. At this time, we can use our waist to drive the entire upper body to forcefully return to an upright position. The second is to first abandon the original focus and then re-establish a new one, that is, break and then build. When the center of gravity is to the left, we need to use the middle part of the body and upper body to adjust.
The method is to relax the middle part of the body and move it to the right. At this time, the shape of our body is probably a "gt" number. Then we need to step up and adjust the shape of the body back to the shape of Arabic numeral 1, and then tighten it instantly to retain it and find it again. Return to the center of gravity. After the mid-section translation is completed, our half-toes and mid-section of the body should be at a perpendicular 90-degree angle to the ground. This will ensure that the body is perpendicular to the ground after we re-establish the center of gravity. The application of the above actions should be completed in about one second.
6. The important role of mentality adjustment in the quality of rotation
Since the quantity and quality of rotation are not determined by our will, we are required to adjust our mentality. Try to avoid being affected by anxiety, fear, etc., which can lower your self-confidence. In the various applications of rotation, you must maintain a normal mind and not be discouraged by mistakes in rotation. The number of rotations depends on hard training and a good mentality. It requires our long-term training and a good mentality to ensure it.
Spinning is different from jumping. Jumping skills will be improved with personal emotions, muscle excitement and adrenaline hormone secretion, but these are not a good thing for spinning skills. You need to maintain a calm mind when doing spin tricks. This mentality is relatively easy to achieve and grasp in single rotation training, but it is more difficult to grasp this mentality in a repertoire. Because it involves the issue of mentality and emotional transformation. For example: in the repertoire, a larger movement or skill is followed by a rotational skill. Because the quality of spinning skills is guaranteed in a relatively peaceful state of mind. Since the rotation is preceded by a large-scale movement, it is easy to be unable to hold back the force when connecting the rotation skills. If the method is too large, it is easy to be affected by the premature deviation of the center of gravity. This requires us to get used to and master this conversion process in our daily training.
7. Imagine the training direction after rotation training reaches a certain level
After long-term and large-scale rotation training, the muscles and brain of each part of the body will gradually develop a sense of balance. , a natural reaction. When our center of gravity shifts, our body will adjust the center of gravity conditioned reflex, without our deliberate control, the brain will naturally handle our balance problem. Just like our usual standing or walking. For example: a newborn baby has poor balance ability. It takes about a year from birth until they learn to stand and walk. Although they still fall due to loss of balance when walking, by the time the child reaches the age of 5, his walking balance problem has been resolved, and he will no longer fall due to loss of balance when walking on normal flat ground.
When we stand and walk for a long time, our brains form a subconscious mind that makes us stand or walk very easily. During the process, the muscles will not use too much force to maintain a balanced state, and are completely completed in a relaxed state. During rotation, can we use the least amount of strength or physical strength to achieve the best rotation effect? ??Just like walking, use the least amount of physical strength to achieve the desired effect. If we can use this method to perform rotation, we can reduce the physical consumption of rotation skills in dance.
It is a wrong understanding to use breath-holding to improve muscle ability and control. Just the fact that breath-holding rotation brings unnecessary burden to our body in the repertoire or skill combination can completely negate it. Although it seems that when we use breath-holding rotation, it can indeed improve the instantaneous explosive power and control of muscles, but have we ever thought that holding our breath during continuous rotation training can easily make us feel dizzy much more than normal breathing rotation.
What happens when the number of rotations reaches ten? We don’t feel it is very obvious during a single training rotation, but it is different in actual use. When we rotate in dance, some physical energy has been expended and the breathing rhythm accelerates. At this time, if we use the breath-holding method to rotate, it will inevitably further increase the burden on our physical strength and lungs.
Can our rotation quality still be maintained at the same state as usual training? Even if it can, then have we ever thought about what to do with subsequent movements or performances due to unnecessary physical loss due to excessive physical burden? Do we still have enough physical strength and lung capacity to complete subsequent performances? This habit can be broken through training. Therefore, when we train rotation, it is best to give up the method of holding your breath to improve the quality of rotation. It is futile, and it is not practical to use it for stage performances. In the end, it will only waste time. ;