The basic skills of the elderly dancing
1, the handle bar training combinations
The middle-aged and elderly folk dance training is very different from professional dance training. When doing the combination of movements on the pole, it is impossible to be as intense and difficult as professional students. 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 both the difficulty and intensity of the combination of movements. Middle-aged and elderly people like fun and interesting movements, which requires teachers to arrange such combinations of movements on the handle bar, focusing on the structure of simple and easy to learn, students have the ability to do.
2, press the leg
The most basic training in the basic training of folk dance for the middle-aged and the elderly is to press the leg, 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 you press the back leg, keep your shoulders flat, don't scrunch your neck, hold your head so it doesn't fall down, and stretch backward.
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. At the end of the 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 a combination of jumps with the hand on the handle bar in preparation for learning the middle jump. In this action jump up to pay attention to both feet at the same time a front and a back open. Open course, straighten the instep, straighten the knee, jump higher, 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 upwards, open your fingers and keep your 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. When you get down, keep your arms and knees straight and look at your 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 and 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 in repeated emphasis, students still do not do in place, you can first single contact control back leg that both hands on the handle bar, lift one leg backward, correct the students' posture, and then over to kick back.
7, big kick
The big kick of the middle-aged and old people's folk dance is the training to cultivate the strength and openness of the leg. 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 emphasis should be placed on 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. Under this premise, after practicing hard, the leg will be kicked higher and higher, and the ligaments will be stretched longer and longer.
What are the dances suitable for the elderly
1, 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 grasp, 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 can not only learn 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, rice-planting
Range-planting dance, also known as twisting rice-planting song, has a long history, is one of China's most representative form of folk dance, but also a folk plaza in the unique collective song and dance art, but also because of 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.
The elderly to dance, must be a more comfortable action, 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 elderly
Because dancing brings pleasure ***, it's easy to cover up physical discomfort, so you can't rely on your 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 within the normal range *** that is, systolic blood pressure is less than 140, diastolic blood pressure is less than 90 ***, street dance, disco or up to 2 hours of any dance, is the elderly friends can not step on the "minefield". Because the elderly cardiopulmonary function is weakened, blood vessel elasticity decreases, blood resistance rises, too strenuous exercise will aggravate the burden on the heart, resulting in insufficient oxygen supply, especially hypertension 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 songs, 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 / min, never more than 130 times / min.
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 / minutes of the foxtrot*** slow four and other gentle dance. Once the blood pressure "upgraded" to Ⅱ, Ⅲ *** systolic blood pressure higher than 160, diastolic blood pressure higher than 100 ***, it is absolutely necessary to stop dancing.