The secret of toe beauty lies in the instep-from ankle to toe surface. When the toes are stretched, the instep will protrude into an arch arc, and the beautiful ballet instep will have an amazing arch arc.
1. Bent feet
Sit on the floor with your legs in front of you and your knees straight. Bend your feet and extend your toes towards your body. It doesn't matter if your toes are straight up and your heels are off the ground.
Bend your ankle
Bend your ankles downward, keep your heels close to the ground, straighten your toes forward, bend your ankles as much as possible, and straighten your feet forward.
Stretch your toes
The toes are straight down and become an extension of the curved arc of the foot. Stretch out as far as possible and lengthen the lines as far as possible. Hold this position for a few seconds. If you feel cramps in your legs, you can relax.
Second, practice outside.
Ballet is the most challenging dance. It needs high flexibility, strength, balance and openness. Opening is the most basic technique of ballet, and many dance steps are based on it.
1. Bend your legs
Sit on the floor with your legs bent, your forefoot facing each other and your heels slightly apart. If necessary, you can support the ground with your hands, keep your back straight and raise your head.
Lift your legs.
Straighten your right leg, lift it and turn it out.
Move your legs towards your body.
The right leg is lifted and moved to the side, and the leg is always in a stretched state.
Stretch your toes
On the basis of the previous step, alternately stretch and contract your toes and keep your back straight. Practice changing legs.
Hold your feet steady.
Hold your feet with both hands, press your knees to the floor and straighten your back. This exercise can enhance the flexibility of your hips.
Third, strengthen leg muscle exercise.
Jumping high or not is mainly determined by the explosive power and strength of leg muscles, which means that leg muscle strength is the key to jumping. Every excellent ballet dancer has slender and strong legs without exception. In ballet class, you can practice leg muscle strength with the help of handles.
You can also practice without holding the pole after class:
1. Knee flexion
Lie face up on the floor with your arms open at your sides and palms up. Lift your right leg, bend your right knee and straighten your toes.
Straighten your knees
The right leg slowly extends towards the ceiling. Support the waist with abdominal muscles. Keep your hips straight. Try to straighten your knees so that your legs are at 90 degrees to the ground.
Bend and flip
Bend your right foot as hard as possible, and bend your right leg outward from the root of your thigh. If you want to increase the difficulty and strength, you can put your legs down towards the floor and then lift them up.
Fourth, back muscle training.
Back muscles are very important in ballet. Dancers need to use the strength of back muscles to keep balance and make the dance smooth and rhythmic. At the same time, many ballet techniques need to be realized through the strength of the back.
1. Leg lifting exercises
Lie face down on the floor with your forearms supporting your head; Relax the neck and shoulders; The body is straight and the legs are straight; The left leg is slowly lifted upward, and the knees and toes are always straight; When the left leg is raised, the right leg should be extended outward as far as possible, as if to leave the hip joint; The left leg slowly recovered; Repeat the above steps alternately with your right foot.
Curved back
Face down, put your arms against your forehead, bend your upper back as much as possible, and keep your lower back still; The upper back slowly recovers.
Step 3 do back exercises
The third step combines the first two steps: face down, lift your legs and bend over at the same time; Stretch your arms up and forward; Legs and upper back slowly recover.
V. Split exercise
Split is an advanced stage of flexibility training, which is divided into horizontal split and vertical split. Flexibility is very important for dance, because without excellent flexibility, many steps can hardly be completed. Split practice can greatly improve the flexibility of the dancer's lower body and maximize the stretching ability of the body. ?
? Bifurcation should be gradual, don't rush for success, otherwise it will easily hurt your body; Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligaments be pulled apart. At first, you can do some simple and gentle stretching exercises, and don't make your body feel pain. If you have a handle when practicing, you can practice stretching with the help of the handle.
1. Vertical cracks
Vertical leg separation means that the legs are separated into a straight line before and after sitting on the ground, the upper body is upright, and then the body vibrates downward until the legs are separated into a line before and after sitting underground. Doing this exercise often can significantly improve leg flexibility.
Kneeling lunge stretch
The practice of vertical splitting can start from the stretching practice of kneeling and sprinting. Kneel on one leg on the floor. Don't cross your toes with your front knee. Keep your crotch straight. Keep your back knee flat on the floor. Keep your shoulders straight. Keep your balance with your hands. The body leans forward slightly and has a slight sense of stretching.
Reverse lunge stretching
Reverse lunge stretching can also be used for daily cheating. From the beginning of kneeling lunge stretching, the center of gravity shifts to the hind legs. The front legs are straight, the upper body is pressed down, the toes of the front legs are straight, the rear legs are flat on the floor, and the body is supported by both hands.
One-legged stretching
One-leg stretching is another stretching exercise in segmentation exercise. Lie on your back on the floor, lift one leg, grab the calf of the lifted leg with both hands, and gently pull the calf down to your body.
One-leg stretching auxiliary exercise
Improve one-leg stretching exercise with the help of peers. Lie on your back on the floor, one leg is lifted, your partner grabs the lower leg of the lifted leg, and your partner gently presses the lower leg against the body of the practitioner.
Step 2: Horizontal segmentation
Horizontal division means that the legs are divided into a line from left to right. Hold your hands in front of you to make your upper body stand upright, and then try to make your body vibrate downwards until your legs are separated into a line and you sit under the ground. Cross splits can be used for difficult dance steps, such as bending and jumping. The best way to practice the transverse split is to stretch the leg ligaments at various positions of the transverse split.
Leg press on the fork.
Sit on the floor in a cross-split posture, stretch to both sides as far as possible with the strength that your legs can bear, press your left arm and body to the right as far as possible, touch the tip of your right foot as far as possible with your left hand, and stretch your right arm in the direction of the other leg.
Cross apart and lie forward.
Starting from the cross-split posture, stretch your legs as far as possible to both sides, straighten your knees, lean forward, stretch your upper body as far as possible, keep your back straight, and try to lie flat on the floor with your hands supporting the ground.
3. Super division
Super split means that one leg is flat on the floor and the other leg is raised. When doing super cheating, the angle between the legs is usually greater than 180 degrees. Super splits require very high flexibility. Make sure your standard splitting style is quite proficient, and your body makes a good splitting posture on them with the help of two cubes or other solid supports. Hold this position for a few seconds, and be careful not to strain your muscles. Super splits can also be practiced by lifting one leg at a time.
Sixth, hand training
Handrails are wooden supports fixed on the walls of ballet studios. Every ballet class begins with handrail practice. Basic ballet step exercises need the help of handrails to keep balance. Handle training is the basis of all other forms of ballet training. When practicing, put your arm gently on the armrest to keep your body balanced and relax your elbow joint.
Seven, squat step practice
Handle exercises usually begin with squat exercises. Squat exercises can stretch all the muscles in the legs and make the body fully prepared for training. Squat exercises are based on five basic foot positions to train body shape and posture. There are two kinds of squat exercises, semi-squat and full squat.
1. Half squat
In the first position, the lower side faces the armrest and the back is straight. Put your arm gently on the armrest to keep balance.
Bend your knees slowly so that your knees are above your toes and your heels don't leave the ground.
Slowly return to the standing position and keep your feet in the first position.
squat
In the first position, the lower side faces the armrest and the back is straight. Put your arm gently on the armrest to keep balance.
Bend your knees slowly so that they are above your toes, just like squatting.
Continue to bend your knees and raise your heels. The hips are above the thighs and directly above the feet.
Slowly land your heels, straighten your knees, and return to the state of foot position one.
Eight, stand on tiptoe practice
Tiptoe movement is a simple action of supporting the ground with tiptoe, which is carried out on the basis of squatting movement. Training tiptoe movements with handles can strengthen the strength of legs, ankles and feet. Standing on tiptoe is considered as the cornerstone of dance, and it is also one of the first movements given to students in ballet introductory teaching. Similarly, tiptoe is also based on the five basic feet of ballet.
1. Face the armrest, put your hands gently on the armrest, keep your body balanced, and stress your feet evenly.
2. slowly support the ground with half a toe, and the heel is off the ground.
If you wear ballet pointed shoes, you can continue to stand on tiptoe.
4. Slowly put the heel back on the ground.
Nine, scrubbing exercises
Leg movement is a kind of swinging movement that can dynamically open and close legs, and it will be very easy with the help of handrails. Scrubbing exercise is one of several different leg movements in ballet. One foot sticks out along the floor and ends with a toe. Rubbing can be used for leg warm-up training, leg muscle exercise and abduction. The floor scrubbing action is divided into front scrubbing, side scrubbing and back scrubbing.
1. Starting from five feet, put your arms gently on the handrail.
2. The heel opens, one foot slides forward slowly, and the center of gravity falls on the main leg. Heels off the ground, toes on the ground, legs as far forward as possible.
3. Slowly slide your feet to one side, with your center of gravity always on your main leg. Heels off the ground, toes on the ground, legs outward as far as possible.
4. Slowly slide your feet backward, with the center of gravity always on your main leg. Heels off the ground, toes on the ground, legs as far as possible outward and backward extension.
5. Slowly retract your feet to the state of five feet, and the practice of wiping the floor is completed.
X. leg press training
Leg press training can enhance the stretching ability of leg ligaments, tendons and muscles, and increase the range of motion of hips, knees and ankles. In actual combat, it can make the leg technique flexible and changeable, and the attack range is wide, which can fully demonstrate the power of the leg technique. Leg press will be placed on the pole, with his main leg straight and his hips tightened inward. Hold the pole with your left hand, raise it with your right hand without shrugging, hold your chest out and stretch your torso, and straighten your instep.
1. Positive pressure pipe
Press leg press's knees with both hands, and press the upper body forward as far as possible (or break the soles of your feet with both hands, stick your abdomen to your thighs as far as possible, and stick your chest to your knees, and touch your toes with your lower jaw according to your own ability, which can't be done overnight). Support your legs, keep them straight through leg press, and the ligaments, tendons and muscles behind your legs have obvious stretching feeling.
2. Leg back pressure
Hold the pole with your left hand, lift the pole with your right hand without shrugging, hold your chest out and stretch your torso. Draw an arc backwards under the drive of the right hand until the right arm points directly behind. Slowly lower from the shoulders and upper back to the waist, keeping the hips still. Return to the state where the upper body is upright and the right arm is raised.