Body ballet leg training basic action - squat
Squatting is the basic action of the body ballet leg training, then how to do is correct? Below I have organized for you to form the body ballet leg training basic action squatting correct practice, I hope to help you!
Practice
1, squatting in the front step: in the position of the front step, the knees to the direction of the toes, the upper body to keep straight downward squatting, not tiptoe heel maximum for the semi-squatting, tiptoe heel continue to the hips close to the heel for the full squat. When restoring, the heels gradually fall to the ground, and slowly straighten up through the half squat. Toes open one.
2, a squat: two knees aligned to the toes, the body vertically, coherently downward squatting, in order not to stage the heel, squatting to the maximum for the semi-squat. Continue to squat down, forcing the heels to lift slightly, the buttocks close to the heel of the leg for the full squat. When the full squat straight up, the edge of the side of the pressure heel to half squat, the whole foot with legs straight.
3, two-bit squatting: a side rub out to two, the same practice. When you squat, you can't afford the heel. One side of the two, the center of gravity to the main leg, the power leg to the side of the rub out, press down on the heel into the two. Retrieve, first push up the back of the foot, toes pointing to the ground, the center of gravity shifted to the main leg, and then wipe one. If you then do a five-bit squat, you can just retract into a five-bit.
4, five squats: two rub back to the first five practices with a squat, change the position of the foot, the same practice with two.
5, standing half toes: stand one, the upper body upright, straight knee, heel off the ground to pull up, the back of the foot up to the top, stand to the maximum. Five toes pick up the ground. When landing, the heel forward top, controlled and slowly down into one.
Squatting Exercises
Half Squat (Positive Position, One Position, Five Positions, Two Positions)
8 beats at a time: 1-4 beats for half squatting, 5-8 beats for straightening up. One hand on the handle, the other hand from one position through two positions to seven positions
Full Tone (front step position, one position, five positions, two positions)
16 beats at a time: 1-8 beats of full squatting, one hand on the handle, the other hand lifting up to the palm. 9-16 beats of straightening, the hand slowly pulling up the mountain bladder position.
Standing Half Toe
16 beats at a time: 1-4 beats of full squat, hand presses the palm. 5-8 beats straight up, hand pulls the mountain bladder. 9-12 beats of Standing Half Toe, 13-16 beats of Heel Drop
Half Squat and Half Toe in a row to repeat the training, direct preparation for the jump.
1-2 beats for half squat, 3-4 beats for straight up, 5-6 beats for standing half toes, 7-8 beats for drop, repeat 4 times
Action Tips
Squats and rises should be performed with an inherent antagonistic force. There should be no pause between the squat and the rise, and attention should be paid to the evenness and consistency of the force.
Shoulders, knees and toes should always be in a straight line.
Benefits of learning ballet
1, beautiful body: is in the period of rapid growth and development of the children, after the dance training (such as chest, head up, stomach) can make them stand straight, beautiful body, and can correct the hunchback, shoulder and other physical problems.
2, movement coordination: dance requires the cooperation of all parts of the body, through the harmony of music and dance movements to achieve movement coordination training, and make the child more rhythmic.
3, physical flexibility, flexibility: due to frequent practice of foot pressure, splits, waist, etc., the child's flexibility, movement flexibility.
4, exercise perseverance: training from the basic skills can cultivate their spirit of not afraid of suffering, honing strong will.
5, to improve physical fitness: dance requires a certain amount of physical exertion, after insisting on practicing can promote children's appetite, enhance digestive function, improve body resistance, reduce the chance of illness.
6, cultivate aesthetic emotion: dance is through the music, movement, expression, gesture expression of the inner world, so that the children subconsciously accept to the art of performance, so that the children love life, and can appreciate the beauty, experience the beauty
7, cultivate self-confidence: dance performances can cultivate the children's ability to perform, so that children do not have stage fright, expressive, strengthen self-confidence and better Psychological quality
8, cultivate children's imagination: dance is through the body, movement, eyes to show, in the process of dancing can stimulate the child's imagination, creativity, especially self-written and self-performed works, can promote the child's intellectual development.
What happens when you learn physical ballet?
1. Enhance the sense of musical rhythm
Dance courses are divided into classes according to different levels and ages, and the steps are grouped together with the musical compilation of the course, so the rhythms are simple and clear, and easy to master, which can improve the sense of musical rhythm.
Different dance movements can be made up of different combinations, in order to enable students to truly understand and master the movements, from time to time, we will mix the movements to create different combinations, so that students can use their brains to improve body coordination.
2. Helping Bones Grow
The correct way to learn, focusing on the balance of the body and the movement of the stretch, if you can correctly use the muscles and joints, it will help the bones to grow, and thus change the learning to communicate with others Ballet has a lot of PartnerDance, the students have the opportunity to try to work together, choreographing and dancing combinations, increasing the ability to communicate, strengthening the learning atmosphere, and also the ability to communicate with others, so that the students can learn to work together.
Ballet is a great opportunity for students to learn how to communicate with others.
3. Enhancement of Creativity
The school will provide dance performances and take time out of the classroom to allow students to create to music, and have the opportunity to utilize what they've learned to choreograph and enhance their creativity.
4. Training patience, will and self-confidence
Ballet learning results are not as fast as painting and singing, to dance well, not overnight, students need a period of time to figure out the movement techniques and feel the relationship between the music and movement, so as to express the movement and bring out their own thoughts and ideas, can train patience and will. As a result, you will be able to identify your own way of expressing yourself, get used to communicating with others, and increase your self-confidence.
5. Dance Performance and Appreciation
The school regularly organizes dance performances and dance appreciation to enhance the students' courage and self-confidence, as well as to objectively learn to appreciate things and broaden their thinking.
6. Diversified Interests
Nowadays, ballet is a combination of classical Chinese dance, modern dance and folk dance, which not only enhances the knowledge and interest in learning dance, but also broadens the field of thinking.
Ballet Introduction Course Knowledge
From the point of view of kinesiology, ballet is a kind of anaerobic exercise, and its fitness strength is incomparable to general fitness exercises, open, jump, straight ballet three factors, with the function of contraction of fibers, so that people practice after the body is more slender, and the combination of static and dynamic movement to effectively consume excess fat, creating the body beauty, after a period of time ballet. The body beauty, after a period of ballet physical training, most of the body posture, physical fitness, hands and feet temperament is obviously better than the normal people.
Ballet warm-up exercises
It is from the muscles, joints, blood, nerves, several aspects of the moderate body conditioning. Warm-up exercises can also promote blood circulation, stimulate the brain, accelerate the speed of nerve conduction, and play a sensitive and rapid response in training.
Ballet jumping exercises
Mainly exercise the leg muscles have the ability to enhance the bouncing force, so that the leg line is more slender and charming.
Body Ballet Combination Exercise
The main training of the comprehension and expression of the dance movement and the body's consciousness of the flow, so that the body is more stretching, more beautiful dance.
Benefits of learning physical ballet for kids
Combing and flexing the lines and direction of the muscles, shaping the upright posture, and improving bad posture.
Ballet exercises pay more attention to the use of the body's balance, as well as the action of the stretch, if you can correctly grasp the essentials of the action, not only on the child's bone growth is beneficial, but also to make the ligaments of the limbs to be stretched, the muscles have become long and tight, so that the child's body towards the "long hands, long feet, long neck" elegant swan! The direction of development, is conducive to the correction of the child's bad posture, such as hunchback, eight feet, spinal curvature, chest and belly and other habitual movements, to create a kind of innocence and vulgarity of the upright posture.
Enhance the sense of rhythm of music, improve the coordination of the whole body.
The ballet initiation program is often to enhance its fun, will be prepared in the form of a "mini-musical", advocating that children play different roles according to different storylines. The "little musical" has a simple and clear music rhythm, repeated, can improve the child's sensory ability. Ballet practice can also be arranged in different groups, group dance, not only to make students feel the lively atmosphere, but also from a variety of dynamic balance, improve the coordination of the whole body.
Improvement of artistic appreciation and artistic temperament.
In the ballet course, the teacher will be based on the child's age, arrange for the child to experience the world famous ballet piece of the subtlet, guide the child to experience the role of the mood and artistic atmosphere; watch the world famous ballet company's dance drama performance, so that the children can experience the glory and power of the "idol"!
Increase elasticity and lung capacity, enhance physical fitness, get rid of obesity.
Ballet exercises are challenging for every child, especially after progressing to jumping and spinning exercises, which significantly increase the amount of exercise, have the effect of expanding lung capacity, improving bouncing power, and reducing the rate of respiratory infections. Energy-consuming aerobic exercise (all jumping exercises, including small jumps, medium jumps, big jumps, are aerobic exercises), more fat consumption, learning to communicate with others courage and skills.
Ballet practice involves communication between the teacher and the young students at all times, as well as between young students of the same age, and the children must work closely together and obey the group in order to choreograph new dance skits and dance rhythms and combinations.
Basic Ballet Training
Floor Training
Includes sitting on the floor to do the hooked foot back, disk foot pressure crotch, supine leg absorption, lateral side leg absorption, prone back leg absorption, waist training, supine front big kick and other movements. These actions can open the shoulder and crotch joint ligaments, strengthen the flexibility of the waist, and enhance the elasticity and strength of the legs and back muscle groups.
Handlebar training
is the training of holding onto a fixed object during training. Commonly, there are scrubs, half squats, full squats, small kicks, rowing circles and other movements. Single-leg squats and small bouncing legs, press the front leg, press the side leg, press the back leg are also quite important training movements. These training movements can energize the spine, hips, ankles, and arms, thus developing grace and elegance.
Take off the handle training
Difficulty, the action is divided into hand position and foot position training, such as arm wave dance, feet do rowing circle and other actions. Compared with the previous training, the increase in exercises have jumping exercises. Small jumps can also be divided into one small jump, two small jumps, five small jumps. Medium jumps are the subsequent training, mainly focusing on jumping in place, and are divided into one-place medium jumps, two-place medium jumps, single-up and double-down methods, and double-up and single-down methods. The last is the big jump. The above training is a small combination of arms, legs, bouncing and other dance shapes, which not only trains the body's basic ability, but also adjusts the body's basic posture and enables it to be used flexibly and freely in ballet.
Basic movement training for physical ballet
Pressing the legs:
Pressing the legs is not only for the beauty of the dance, but also has many benefits in terms of fitness. It promotes blood circulation, reduces muscle fatigue, shapes muscle lines, and more.
Adjust the posture:
Ballet standing posture, the requirement of shoulder sinking, highlighting the chest and neck of the beautiful lines; legs tightened waist upright, in order to make the posture upright and dignified. In addition to the beauty of this action, health and weight loss also has a direct help.
Handlebar training:
The beauty of the dance and the movement of the stretch and the center of gravity is directly related to the smooth. Handlebar exercises help dancers to regulate their center of gravity.
Advanced training focuses on the sense of dance and the perception of music. Aesthetic training is the most important content and training direction of the advanced ballet form class.
Ballet, as the pearl in the crown of art, has become a measure of social civilization 'standard, its profound and extensive, aesthetic and vulgar is unable to use words to simply summarize.
The Basic Essentials of Formal Ballet
For a beginner, an introductory course in formal ballet generally focuses on improving the student's basic qualities and adjusting their posture. After a brief warm-up, the basic training begins with the leg press. Leg press is not just for the sake of beautiful dance posture, but it also has many benefits in terms of fitness, for example, it can promote blood circulation, reduce muscle fatigue, and can shape the muscle lines and so on. The leg press belongs to static stretching, and after each press, there is also the practice of power stretching (kicking). Since kicking is a more strenuous action, there is also the effect of improving strength and weight loss.
Ballet's standing posture is a very simple action, requiring the shoulders to sink, thus highlighting the beautiful lines of the chest and neck; requiring the legs to tighten the waist upright, in order to make the posture upright dignified ...... This simple action in addition to beautiful, it is also a direct help to health and weight loss. Some students due to bad habits to the form of harm, for example: many people like to use one shoulder for a long time backpack, the result is that the development of the two shoulders are not balanced (a shoulder high and a shoulder low); again, many people misunderstand the "head up" action, made "collapse waist pouting hip "The result is that the lumbar muscles are weak, the abdomen is increasingly protruding, and because of the wrong force is very likely to lead to premature aging of the waist. Ballet standing posture can make you feel a few centimeters taller, can make your body line looks more beautiful. The coach will tell you when you practice: Imagine yourself as a princess, very high, very beautiful ...... through this "inside and outside", shape and temperament are practiced out.
What are the benefits of practicing physical ballet
Square shoulders
Ballet standing position, the neck is required to keep up straight, the shoulders naturally down. This not only helps to exercise the cervical spine and prevent shoulder and neck discomfort, but also helps to balance the height of both shoulders.
Correcting the hunchback
The standing exercises and leg presses in ballet training, especially the back leg presses, are especially helpful in strengthening the back muscles, correcting the hunchback, and helping obese children lose back fat, which is the hardest thing to lose, and preventing the awkwardness that comes with a swollen back.
Tighten your stomach and reduce your waist
In ballet practice, every time you return to a ready position, you have to lift your chest and tighten your stomach, which strengthens your abdominal muscles and thins the fat layer, making you look more upright.
Lifting the hip line
There are many hip tightening or hip lifting movements in basic ballet exercises, such as side-lying side-absorbing legs, prone rear-absorbing legs, etc., which help to lift the hip line, thus raising the center of gravity of the vision and making the practitioner as beautiful and light as a swan.
Make thighs long, calves slim
The most basic ground training in ballet, including hook foot back exercises, plate leg pressure crotch and supine suction leg exercises, as well as supine big kicks, handles small kicks and other actions, you can fully stretch, lengthening the ligaments of all parts of the leg, and long-term practice can be formed into a striated muscle, so that the legs look more slender and powerful.
Trace the origins of ballet
Ballet originated in Italy and flourished in France, so the word "ballet" is the English translation of the French "ballet", and its etymology is Italian. "balletto", meaning "jump" or "dance".
Ballet is initially a mass self-entertainment or square performance dance in Europe, in the development process formed a strict norms and deconstruction of the form, its main feature is that actresses have to wear special pointe shoes to stand up toe dance. As a comprehensive stage art, ballet originated in Italy, the 17th century in the French court formation. 1661, King Louis XIV of France ordered the founding of the world's first Royal School of Dance in Paris, the establishment of the ballet's five basic foot position and twelve hand position, so that ballet action has a complete set of movements and systems. These five basic foot positions have been used until now.
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