The basic content of physical training

The basic content of form training (General 12)

Form is a relatively beautiful, elegant fitness program, mainly through the stretching of the beautiful dance foundation exercises (ballet as the basis), combined with the classical dance, the body rhyme, folk dance, comprehensive training, can shape people's beautiful physique, to cultivate elegant temperament, to correct the incorrect posture in life. It can be said that it is the foundation of all sports programs.

The basic content of physical training Part 1

(1) basic posture exercises

The basic posture of a person refers to: sitting, standing, walking, lying. When these basic gestures in front of people's eyes will give people a feeling, such as: the body shape shown by the dignified, upright in the elegant, giving people the impression of pleasing to the eye of the beauty (including all the daily activities). Because a person's posture has a strong plasticity, but also can have a certain stability, through certain training, can change many bad posture, such as: sloping shoulders, chest, flabby, walking knees shaking body, pace drag.

(2) the basic quality of training

The basic quality of physical exercise is one of the most important elements of physical training, in the exercise can be used in the form of single practice and two-person practice with two forms. Through a large number of exercises, the human body's shoulders, chest, waist, abdomen, legs and other parts of the training, in order to improve the human body's ability to support and flexibility. In order to shape a good human form and improve the control of the body to lay a good foundation. The shape of the basic exercise more content, in training, should be in line with the easy to difficult, from simple to complex principles; but also pay attention to their own and cooperate with the ability to withstand, can not be overloaded, in order to avoid accidents.

(3) basic form control exercises

The basic form control exercises are specialized exercises for the systematic training of the practitioner's body form, so as to enhance and improve the human body form control ability. Through the unarmed, lever, double posture and a large number of action training, to further change the original state of the body form, and gradually form the correct posture, sitting, walking posture, improve the flexibility of the body movement. This part of the exercise is relatively simple, individual action requirements are more stringent, training must be strict requirements, persistent.

The basic requirements of physical training

(1) before training must do a good job of preparation.

(2) training should wear elastic tight clothing or loose casual wear, gymnastics shoes, dance shoes or fitness shoes.

(3) No jewelry should be worn during training to avoid injuries.

(4) training should be planned and step by step, step by step, avoid cold and hot, intermittent. To be persistent, and strive to systematically master the knowledge and methods of physical training.

(5) to keep the training ground clean and quiet.

(6) When doing equipment exercises, there should be special guidance and help, especially the use of joint equipment, pay attention to the safety of training.

(7) In the training and after training should pay attention to replenish appropriate water, at the same time pay attention to the reasonable combination of diet and nutrition.

The basic content of physical training Part 2

The handlebar action is to use the handlebar to train the body's flexibility, strength, center of gravity, and sense of beauty. It is mainly based on the basic training of waist and legs. The waist must be flexible and nimble when it reaches a certain level. On the handle bar, we can use the chest waist, front side after the waist, single leg before and after the waist, kneeling waist and other training programs.

The training of the legs includes the opening of the crotch, the strength of the leg, the uprightness of the knee, the flexibility and flexibility of the ankle joints and the tautness of the instep. In the training, can be around the basic elements of ballet "open, taut, straight" to complete.

Open: refers to the hip joint to the human body on both sides of the outside open. During the leg movement, from the hip joint to the knee joint to the wrist joint, the toes all turn outward, so you can stretch the lines of the human body, so that the whole leg looks more slender and more expressive. In training, you can use squatting and other exercises

Tension: refers to the back of the foot strongly taut. Make the line of the foot look more slender and beautiful. Training can be practiced with sassafras, small kicks, circles, control and other items.

Straight: refers to the action, the main leg and power leg knee must be upright and stable. During training, it must be required to be straight without the need for a specific movement, which makes the leg more slender and graceful and enhances the body's expressiveness.

In addition, the application of handrail movement training can be accompanied by slow or medium-speed music, and then use fast music. But it must be rhythmic, so that the students can easily understand, thus enhancing the memorization of movements.

Off the handle action training is mainly to train the students in the case of complete detachment of the body from the handle bar to achieve stability, coordination and flexibility. Usually with a small combination of exercises. Such as the sassafras from the handle, control, small jumps, big kicks and so on. Combination of music accompaniment is generally four minutes two beat or four minutes four beat, the use of some cheerful jumping rhythmic music can increase the students' interest in the action, to promote the completion of the combination.

Skill training

Students have a certain level of physical fitness based on skill training. Technique has a certain degree of difficulty, and is a highly skillful and expressive dance movement. Including "turn, flip, jump" and other stunts. Whether from the quantity, quality, speed and posture, etc. should be "fine". Teaching, according to the student's own ability, conditions, specialties to "tailor-made". In training, a single project repeated training, and strive to achieve stable, accurate, smooth movement standards.

l, turn that is rotating, with the body perpendicular to the axis of the ground, give the right power, along a certain direction of three hundred and eighty degrees of rotation movement. Rotation generally have in situ rotation, mobile rotation and air rotation.

2, turn over that turn over. With the center line of the body as the axis, turning three hundred and sixty degrees. Teaching, we can use the waist to turn over, point flip with string flip project training.

3, jump is jumping, that is, in the air to form a beautiful modeling posture. Jumping generally has three steps:

(1) jump. "Start method" body quickly off the ground, to the air ready.

(2) the airborne dance. The stylized posture made when a person's body and mind are trying to get to the highest point.

(3) Landing. The center of gravity of the human body to the ground should fall to the ground first forefoot, excessive to the heel of the ground, knee flexion, play a buffer role, to achieve light and steady.

The basic content of physical training Part 3

Luckily, this semester I was able to take the physical training class of Mr. Yuan Yan, who has a beautiful and exquisite dance technique and a lot of experience in teaching dance, so I didn't hesitate to take the physical training class when I saw that there were physical training classes available in the selection of this semester. Through a semester of study, let me have a preliminary understanding of the waltz, so that I am slowly familiar with the waltz, interest, like the waltz.

Every time I take a form class, I have a different experience and it brings different surprises. Dance is a kind of art, which conveys the feeling of beauty. Dance is a kind of body language, beautiful body movement is the basis of dancing. Teachers always emphasize to us to pay attention to personal posture, let us keep our heads up, follow the rhythm of the music, let the male partner "take responsibility", take the initiative to guide in the process of dancing, etc. Although these are all small details, they are indeed different. Although these are all small details, they are indeed effective ways to make rapid progress. Through the improvement of these details, we can initially dance out the feeling of dance, and realize the beauty of following the flow of music when dancing. And the teacher is particularly serious and responsible in class, each step of the dance with us to repeat the practice, deepen the memory, time and again to give us a demonstration.

Physique class gives us more of a combination of mental and physical strength. Not only with the body to pose a variety of movements, but also with the five senses to feel, with the eyes with the brain to think, with the ears to feel it gives us a real sense of labor and leisure combination, so that all parts of our body are activated, are moving. I think a weekly physical class is really necessary. This class can cultivate our external temperament and internal recuperation, in the process of learning, unconsciously in their own minds, through the speech and behavior to show. For college students, physical training is indeed a good `training to develop personal temperament. Integrating the beauty of the body, good posture, elegant temperament and demeanor, so that the vitality and elegance of college students presented.

The basic content of physical training Part 4

When I first heard of physical training, I thought that physical training is to teach us to walk on stage to practice temperament, and to teach us to dance to practice body flexibility to improve our temperament. But then I thought I was wrong, physical training is not only to improve our quality but also to improve our collective concept.

First of all, we learned some knowledge about dance, understand the content of physical training: this semester to learn four dances, the final exam is the four dances. They are the hook taut foot combination, handle bar practice, aerobics and Russian court dance.

Secondly, in the process of learning gradually feel their bodies from the previous inflexible become very flexible; mind thinking has become more active; can better communicate with classmates ...... Once again, in the learning process to understand the importance of the collective concept. If one or several people do the wrong action may lead to the collective again and again, so as a member of the collective should always think of the collective, to establish the collective concept.

Finally, in the study will learn to relax, let go of all the worries, wholeheartedly devoted to learning new movements and remember, may be useful in the future. Both can move the whole body and can play the effect of exercise, really two birds with one stone.

I learned a lot in this session of physical training, which will play a great role in my future.

The basic content of physical training Part 5

In the dance education of physical training, we have to solve the problem is whether the students can have a good body shape posture, through the joints of the various parts of the body activities, can be flexible, coordinated to grasp the various parts of the body between the interactions of the movement of the link, so as to achieve the dance as far as possible the most basic flexibility, control, strength and other physical qualities, and in the training process to continuously improve the quality of dance. And in the process of training to improve the students' perception, imagination, athletic ability and creativity.

For the vast majority of beginning dance students, they have relatively poor self-control of the body, which is manifested in the following: sitting not straight, standing not straight, squatting, jumping, swinging not flat, not straight. This is because students of their own body parts of the feeling is still in the "undeveloped" state, do not understand the laws of physical movement, so it is easy to cause physical training, either all body force - stiff, or not force - flaccid. -flaccid. Therefore, in the process of form training, we often say that some students do not know how to dance, stiff body, limbs are not coordinated. In fact, this "stiffness" and "uncoordinated" is precisely because the students do not understand their own bodies, lack of awareness of the body's movement patterns, lack of awareness of the relationship between movement, breath, power.

1. Poor sense of rhythm, movement and rhythm out of tune. Most of the students who have this problem in dance lack a sense of rhythm. How to solve this problem? Teachers can choose the rhythm of the obvious music, first teach students to learn to shout beat, and then the action and the beat of the slow do, to be skilled in the action of the beat, and then gradually return to normal speed. Practice has proved that in the usual physical training, as long as the students develop the habit of shouting beat in the heart. Usually, students should often listen to different rhythms of the music, and with the simplest body movements to follow the rhythm, or do some rhythmic exercises, which will greatly improve the inner sense of rhythm.

2. The movement is weak and soft. The reason for the problem is that students lack the sense of inner strength support. In response to this problem, the teacher can arrange for students to hold a 2 pounds of heavy objects in each hand, and then placed in different arm positions to feel the different positions, the hand and arm to pay the force, and finally take away the object, to do the same exercise without the object, and slowly let the students back to hold the object when the feeling of force, experience the source of force, and gradually form the consciousness of the inner strength of the support.

3. Physical awkwardness and rigidity of movement. This is often the case, students did not find the right point of force or too much force. At this point, the teacher should pay special attention to the students' body localization training, so that they fully understand their own bodies, and gradually achieve the free operation of each part of their own spine, each muscle of the purpose, and then in the future training process to find the body relaxation and relaxation of the feeling and state.

4. Movement is not in place. Most of the students who appear in this situation lack the awareness of the extension of the movement. To address this problem, in training, the teacher can guide students to do more stretching exercises and confrontation exercises, and in the process of a little slower action to feel the extension of the limbs and the inner strength of the confrontation, the experience of the movement of power and breath control between the cooperation, and gradually solve the problem of movement is not in place.

5. The movement is flat and unexpressive. This is due to the lack of inner emotion of the students with the combination of action. At this point, the teacher in the training process, to continue to inspire and guide students to focus on the experience of inner emotion. In the dance training, the teacher can guide the students in the heart humming the melody of the music, and gradually let the body and mind into the music situation and slowly open the door to the imagination of the mind.

All of these are common problems in physical training, and they are more common in ordinary schools, especially among students who do not have any dance foundation, and sometimes the problems can be multiple at the same time. Form training is not the imitation of external skills, mechanized use of teaching materials, to truly solve the actual problem of students, teachers should let students master the law of form movement, form movement method, so that students learn to use the inner consciousness, breath, power to reasonably control the limbs, so that will gradually achieve the purpose of form training.

The basic content of physical training Part 6

The research and implementation of dance physical training courses can promote the overall development of students' body and mind, develop students' artistic thinking, cultivate students' fitness posture and shape a more perfect body shape, so that the students subconsciously improve their ability to appreciate the beauty of the world, so as to achieve the purpose of improving the overall quality of students.

Dance physical training courses as part of quality education, is in recent years in many colleges and universities for arts and sciences college students and the rise of a new art course, this course once set up in the feelings of many college students to win the recognition and favor; the theory of many educators to get the support of the practice of teaching and research. This phenomenon shows that: the accurate positioning of the dance form training discipline itself, can promote the overall development of students' body and mind, cultivate students' fitness posture and shape a more perfect body shape, so that the students subconsciously improve the ability to appreciate the beauty of the students, so as to achieve the purpose of improving the overall quality of the students.

Dance physical training courses, whether compared with the basic cultural courses, or compared with the dance professional courses, has its own specificity and regularity, is yet to be developed and constructed and gradually improved. In order to promote and deepen the teaching and research of college students dance physical training courses, the author intends to dance physical training meaning, value orientation, content form, implementation measures and other issues for preliminary discussion.

The basic content of the form includes three elements: body shape, body posture, and body language. Body shape refers to the natural shape of the human body, that is, the shape of the human body characteristics and physical type. Body shape refers to a certain habitual posture formed in daily life, i.e., the body posture state of standing, walking, sitting, lying and behaving. Body language is the use of body posture, body movements, facial expressions, etc. as an auxiliary silent language to convey information and communicate feelings. It is a kind of natural body language formed by people in long-term communication, accompanied by vocal language used in communication, is a kind of enhancement, supplementation and enrichment of the vocal language.

The body shape can be called "static body", the body shape can be called "dynamic body", both related and different, to a certain extent, but also have an impact on each other. In general: the condition of the body shape is more innate and can be seen, while the body shape of the acquired plasticity is greater; body shape mainly reflects the basic condition of the human body, while the body shape mainly reflects the person's cultivation and taste.

Dance physical training refers to the scientific and beautiful training of basic movements such as standing, sitting, lying, walking, running, jumping and supporting through sports training. Dance physical training includes two aspects:

1. Based on human anatomy and human movement science, guided by the theory of physical education, using scientific methods to change the trainee's primitive, natural, rough physical movement state, improve the flexibility and agility of the human body, enhance the plasticity of the body and the beauty of the form, and gradually improve the beauty of the trainee's physical movement.

2. Take the basic aesthetic principles as the guidance, cultivate the trainees' aesthetic interest, enhance their awareness of beauty, discovering beauty, expressing beauty, and thus creating beauty, and gradually improve the trainees' elegant temperament and their ability to use free physical skills to shape themselves and express their beautiful physical movements.

Dance physical training is a science, it is based on the theory of human science, aesthetics as a guide, is a comprehensive basic quality training. Simply put, physical training is the training of beauty, that is, the appearance of beauty and inner beauty of the training, it is to improve the movement of the muscles, enhance physical fitness, improve physical beauty and enhance aesthetic awareness, people's unconscious physical activity into a conscious body-building exercise, so as to obtain a more fit body, elegant and dignified posture, well-proportioned and harmonious body, demeanor and elegance of style. Physical movement training is the carrier, is the foundation; beauty consciousness is the soul, the two can not be neglected; beauty consciousness can only be cultivated in the physical movement.

The basic content of physical training Part 7

Maintaining a sense of uprightness in movement comes from the basic training of static uprightness. In art schools or amateur dance classes, this sense of uprightness training is often neglected, and some even do not have this link at all. In fact, in the accompanying ground in the hook taut open straight, especially lying on the ground single hook taut foot, single suction lifting leg, straight feeling is much easier. The best way to find the feeling of single leg straightness and uprightness is to train the upper handlebar, which is also the most important part for the intermediate and future dance practice. Getting on the bar without finding the uprightness of the legs, and learning to train for weight transfer too quickly, results in easy crotch sitting.

The difficulty of getting from upright to start is not only the weight transfer, but also the control of the joints. Outwardly open tense foot back, to the side out of the leg, is a difficult action, is the movement and static cooperation. In this conversion process, first of all, can not move the hips, a leg outward tense foot to the side of the rub out, while the main leg to remain upright, the upper body can not shake; if the power leg to continue to extend the lift, the need to gradually strengthen the main leg strength and muscle strength, while moving a leg to be tense and can not shake. This kind of dynamic and static cooperation, can borrow the ground training to find the upright feeling and the control of each joint opening and closing. In particular, the outside opening and side lifting of the leg is the best practice to find the method and feeling in the side lying situation. The outward opening of the leg is a feature of ballet training and an important movement. In addition to the five positions of standing, the dance styling requires outwardly open legs, which is what makes ballet perfect.

Outward opening is also very difficult to manage the action, especially in the squat, the knee is too much force easily injured. Finding a way to open outward, and then turn the process of the heel can be flexible to manage. Turning is a compound action, the start and stability of the turn are built on the basis of upright external opening. Therefore, the turn of the training began in the shape of the grasp, only to find the ability to control the stereotype, it is possible to turn up, perfect to complete it. Jumping involves a combination of abdominal muscle movement and static control of the upper body, and easy jumping and falling requires an upright torso and the ability of the instep and calf muscles.

The basic content of physical training Part 8

In the blink of an eye, the first semester of college is coming to an end, looking back at their lives, still filled with emptiness, but always do a lot of things they want to do. In fact, I used to think about how the university's physical education class will be on it? But actually did not think it would be dancing! So the mood is very excited. I really like physical education class. After a semester of study I think that the so-called physical dance is the combination of physical cultivation and dance, the so-called physical cultivation is accompanied by music (generally soothing and beautiful, but sometimes also use some rhythmic, cheerful or undulating music) to do some for the upper limbs, head, neck, chest, shoulders, hips, thighs, calves, feet, etc. cultivation action, so that the muscles have elasticity, lines more beautiful, the action requires stretch, appropriate range, but also exercise movement! The movements require stretching and appropriate amplitude, and also exercise the coordination of movements, the beauty of body movements, and cultivate the external and internal temperament. The main points of physical dance dance: dance is not only to do the action but also to express a certain connotation, is the so-called dance feeling and body language, the combination of the two is the physical dance, it is obvious that the action must not be very complex, but also has a certain connotation, focusing on the cultivation of temperament, that is, when other people see you, it will give a person a kind of elegance, comfortable, very energetic feeling.

Through the study of physical dance, I think its role is: physical is the external performance of the human body, it is an art, the human body only in the limbs, torso, head and head of the five senses of the reasonable cooperation in order to show the beauty of the gesture, the beauty of the body, the beauty of the lines and the external form and the internal emotions of the harmony and unity of the United States. Physical dance is a comprehensive physical training dance, with waist, chest, legs, can make people in the bright, beautiful rhyme in the beautification of the body and mind, cultivate sentiment!

At the same time, physical dance is a kind of multi-original dance, it is a combination of ballet, folk dance, modern dance, etc., it is a kind of comprehensive physical training dance, in order to better popularize the national fitness movement, improve people's quality of cultivation, so that people can achieve the waist in the beautiful music, healthy breasts, legs, and can cultivate the body, enhance temperament, demeanor, instrumentation, so that you can get rid of tension and enter the environment of beauty in the work of the busy! The music will help you to get rid of the tension and enter the environment of beauty. So also this semester I am very lucky to learn the form of dance. Do a perfect woman.

The design of the physical education class I think is better, because since it is a physical education class, there should be a relaxed atmosphere, so that everyone to change the consistent belief that the class must sit in the classroom concept, at least I changed. However, since it is in the middle of the day, sometimes I feel tired and sleepy, and more importantly, I have to run 800 meters. So I think this point needs to be improved.

During the process we also interspersed with waltz, the so-called enjoyable.

During the period, I really like the teacher's teaching style. Youthful, energetic, flamboyant.

The basic content of physical training Part 9

1, Jazz is very concerned about showing the length of the limbs of the dance, so when jumping jazz should keep the body straight, so that their own form to achieve the longest and highest effect.

2, do this exercise at the beginning of the feet together, and then transition to another action, the feet quickly separated, pay attention to not high jump up to separate, and not a first after the separation, which affects the action of the sharp feeling. In the separation of the completion of the double toes into 45 degrees, and then one of the feet tiptoe heel, and keep the center of gravity of the body in the middle of the two feet, so that the pose will make you look very high and beautiful.

3, followed by hand movements, jazz has a standard gesture, which is to maximize the separation of the five fingers, in the case of legs together and palms open, straighten the right hand, palm down on the left leg.

4, the rest of the body to remain immobile, the arm began to pull up, pay attention to along the straight line, according to the beginning of the left leg placed in that position straight up, until the big arm and small arm into a horizontal line, the palm of the hand always down.

5, here there will be a very big change, is to turn the palm of the hand to flat and then very quickly to the right horizontal split out, while the feet together quickly separated into the action of the second step, tiptoe right toes. Need to pay attention to the place is to split out of the hand must be pulled to the size of the arm in the same level line and then split to the right, the fingers have been kept apart, and the feet separate and hand split is carried out at the same time, the hand split to the full straightening when the feet have been separated and tiptoe. Another is the control of power, can be said that the first few movements are very relaxed, to this step to suddenly very hard to do the action, and after the completion of the body and the right hand and feet to keep the force taut, do not let the body change shape.

6, please note that from step 3 to step 5 is a connected action, the first two steps is a requirement for the practice of this action. From this action we also know that the right hand from the left side of the split to the right side and feet apart is also tiptoe right foot, then after learning this can try to do the opposite, with the left hand on the right leg to start doing the same action as the above steps, mastery can be a right one time after the left cycle of practice.

"Open"

Requirements from the shoulders, chest, hips, knees, ankles, five joints, left and right evenly and symmetrically outward as much as possible to open, in particular, the two feet and crotch should be opened to the outside to 180 degrees. This can maximize the stretching of the body line, expand the range of action, improve the balance of the body. However, this "open" is one of the most difficult elements to master in ballet form. First of all, we should be gradual, avoid easy to open the parts of the hard to open, not easy to open the part is not open, which is easy to cause the body up and down the distortion, so that the muscles or ligaments strained. The main point is: you must open all the way from the hip joint to the knee joint, the ankle joint, and the tip of the toes.

"Tension"

The requirement to tighten all parts of the limbs "taut", especially the knee and ankle joints, along with the spine and cervical joints. Ballet requires dancers from the fingertips to the toe of the energy through the radioactivity of the dance, only through the tense energy can be better gathered in the end of the limbs, to achieve the light and airy dance characteristics. General beginners in the tense foot practice often appear tense instep not tense toes or only tense toes not tense instep phenomenon, which are not in line with the normative requirements. The main point is: tensing the foot must start from the ankle to the power has been injected into the toes, so that the toes to find the heart of the foot, so the back of the foot toes tense more and more tight, the knee will be more and more straight.

"Straight"

In ballet form training is a whole concept, requiring learners to straighten their backs upward, can not collapse the waist pouting buttocks, and can not be chest convex belly, but also in the upright legs must be tightened at the knee. The main point is: in the idea of looking for the cervical spine, thoracic spine, lumbar spine, tail vertebrae to form a straight line, the top of the head to look for the feeling of the sky, and gradually reach the lift, close, loose, and straight to the correct and beautiful posture requirements.

"Stand"

In ballet form training, "stand" mainly refers to the waist stand, it will produce upward elevation of the role of only the waist.

Abdomen

The accumulation of fat in the abdomen is a sign of aging, and is the most difficult to control. Two simple ways to exercise the abdomen: one is to bend the knees, feet flat on the floor, use the abdominal muscles, forward contraction of the back, and then sit straight, and then flatten the body, lying on the floor, and then do 8 times. Another is the legs forward, stretching forward sitting on the floor, hands resting on the back, leaning back slightly, so that the back remains bent, and then lift the legs to about 30 centimeters from the ground, like riding a bicycle to do the action of pedaling, pay attention to each time the legs must be straight, left and right feet each do 10 times. The only way to do this is to keep up with your workout routine and keep your body in shape.

Chest

Chest is a prominent feature of female beauty, to carefully protect its standard curve. There are two simple ways to exercise the chest: one is to do in a chair, both hands hold the edge of the table, both shoulders as far as possible to support the chest, chest up, hold up 6 seconds, repeat 3 to 6 times. The other is to take both hands at both ends of the towel, arms stretched out flat, pull the towel straight, relax, and then straighten, do 10 to 15 times.

Hands

The model's hands should be kept somewhat soft, so even out your hands from time to time and press your hands. And try not to let your hands soak in laundry detergent and hurt your skin

Hips

The hips and the crotch of a model are more active parts than normal people, and a lot of models know that they have to practice topping the crotch, but they don't know how to really achieve a good topping. Top hip is for the beauty of the hips and the beauty of the hip movement. Hip thrusting is just a way to show the principle of bone movement more clearly. If you want to achieve the beauty of the hips while walking naturally, basic training is essential.

The Hip

The hip press is to maximize the opening of the hip bones. Many will not focus on the crotch practice, so the crotch is difficult to maximize the opening, when doing the display, appeared to declare the crotch in place, the angle of the Department of place. The basic training of crotch pressure can be a good solution to such a problem. Even crotch, even crotch is to train the flexibility of the waist and the coordination of the legs, even crotch before and after, left and right, eight even method. Requirements for the natural hand forward 45 degrees angle, holding the press bar, two feet a foot width apart, positioning. Try to swing the hips as much as possible according to the back and forth, left and right, eight movement. Top crotch, top crotch after the above basic training, only after the crotch pressure, even crotch, even waist in place to practice top crotch. Because the top hip is not an exercise, is to assess the performance of the basic training, if the basic training can be done, then the top hip will not become a problem. If you don't, it's hard to pass this one.

Legs:

Pressing the legs, pressing the legs is divided into positive pressure, reverse pressure, side pressure, lower side pressure; the purpose of pressing the legs in order to straighten the legs, crotch open. But the general model has not been trained, and the age has been over the development period, the basic growth of bones fixed. In this case, the leg press has become the most difficult level. Kicking leg, model training in the choice of kicking leg, usually choose the back kick, its role in order to lift the buttocks. Because it is difficult to find the perfect buttocks before practicing, by kicking the legs can shape a very good buttocks, so that the excess muscle disappears in the workout, improve the elasticity of the buttocks, and draw a very obvious division line between the legs and the buttocks. It's hard for the average model to kick into place and keep practicing. If the buttocks are flabby, you will see results after January's rigorous practice.

The basic elements of physical training Part 12

Square shoulders:

Ballet's standing position requires the neck to remain up straight and the shoulders to naturally droop. 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 to lose back fat, which is the most difficult thing to lose, and preventing the back from becoming bulky and awkward.

Abdomen and waist

In ballet practice, every time you return to a standing position, you have to hold your chest out, which strengthens the abdominal muscles, thins the fat layer, and makes 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 all help to lift the hip line, thus raising the center of gravity of the visual center of gravity, and making the practitioner as beautiful as a swan, light and graceful.

Make thighs long and calves thin

The most basic ground training in ballet, including hooking the back of the foot exercises, cross-legged crotch pressure and supine suction leg exercises, as well as supine kicks, handles small kicks and other actions, you can fully stretch the ligaments in 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. The most important thing to remember is that you can't do anything about it.

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