Ballet is a kind of fitness dance that pays attention to the beauty of body. Everyone knows ballet from a very young age. The following are the basic essentials of ballet that I shared. Welcome to read!
Basic essentials of figure ballet
For a beginner, the introductory course of body ballet generally focuses on improving students' basic quality and adjusting their body posture. After a simple warm-up, start basic quality training, starting from leg press.
In fact, leg press is not only for beautiful dancing, but also has many benefits in fitness, for example, it can promote blood circulation, reduce muscle fatigue, shape muscle lines and so on. Leg press belongs to static stretching, and he should practice dynamic stretching (kicking) every time after leg press. Because kicking is a violent action, it also has the function of improving strength and losing weight.
Everyone should know the standing posture of ballet, which is a very simple action. It pays attention to shoulder sinking, highlights the chest and neck, and then tightens the waist and abdomen to stand upright, reflecting the tall and straight posture!
Some students are harmful to their health because of bad habits. For example, many people like to use one-shoulder backpacks for a long time, resulting in uneven development of both shoulders (one high and one low); For another example, many people misunderstand the action of "holding your head up and holding your chest out" as "hunching over your hips". As a result, your waist muscles are weak and your abdomen protrudes day by day, which may lead to premature aging of your waist due to improper exertion. The standing posture of ballet can make you feel a few centimeters taller and make your body lines look softer. The coach will tell you when you practice: imagine yourself as a princess, very lofty and beautiful ... through this "internal and external training", your figure and temperament will be developed.
I remind you that most women in fitness ballet are around 30 years old. On the one hand, it is related to the slow and beautiful rhythm of ballet; On the other hand, the physical quality of women in this age group began to decline, and the gradually decaying body made the symmetrical figure begin to deform, the muscles relaxed, the waist and abdomen accumulated fat, and their physical strength was not as good as before. Fitness is the best way to delay aging at this time.
Ballet 12 Basic Action Training
Squat
Demi plie's training purpose and significance: it is the basis of all basic technical movements training, running through a series of basic movements, and preparing for other squats and jumps in ability and methods. Demi plie mainly trains the ability of leg muscles and back control, trains the flexibility and flexibility of Achilles tendon, knee joint and hip joint, promotes the balance of the whole body and the growth of each part's ability, and lays a good foundation for better completing other technical movements.
Demi plie's requirements: according to each student's own conditions such as physical flexibility and opening, open his legs to the maximum extent without affecting his vertical correct standing posture. The standard opening is 180 degrees, and toes, knees, spans and shoulders are in the same plane.
During exercise, the speed of squatting and straightening legs should be uniform, the human body should be stable, the back should be vertical, the sole of the foot should be flat on the ground, and the foot should not lean forward or backward. The amplitude of two and a half squats is perpendicular to the knees and toes. The second and the third crouched with their heels in four and a half postures.
Pay attention to the use of breathing when doing squats, and grasp the breathing well, so that the movements will be smoother and more stretched. Generally speaking, plie inhales before the start, exhales slowly during the squat, and then inhales with the legs gradually straightened.
Big squat
The training purpose and significance of grand plie: The training purpose and significance of grand plie and demi plie are the same, which is the continuation and development of demi plie.
Grand plie mainly trains the ability of leg muscles and back control, trains the flexibility and flexibility of Achilles tendon, knee joint and hip joint, and promotes the balance of the whole body and the growth of each part's ability.
Grand plie's requirements: the requirements for demi plie are the same as above, and don't take the initiative to kick your heels when your legs squat to the deepest point.
battement tendu
The training purpose and significance of tendu in ballet: It is the foundation and extension of all action training in basic ballet training. Correctly learning and mastering its standardized practices can lay a good foundation for the learning of other movements. Battentendu mainly trains the flexibility, flexibility and ability of joints, ligaments and muscles in toes, soles, arches, ankles and achilles tendons, and exercises the upright, stability and back control of the body, so that the leg muscles can be stretched and opened.
Requirements of battement tendu: During exercise, the human body stands vertically, and its weight is evenly distributed on both feet. When the power foot sweeps the tail, the body center moves slightly to the main leg. The strength legs are straight, keeping the shape of outward opening, and the soles of the feet are rubbed out close to the outside. The heel first leaves the ground, then the arch and sole of the foot leave the ground at one time, and finally the toes touch the ground. The distance that the toes are rubbed out is the farthest point that can be reached when the two spans remain stable, horizontal and motionless. The route and process of the strength foot returning to the main leg are reversed in turn according to the action sequence of each part when it comes out, and the foot returns to the position before the action begins.
When moving forward: the heel hits the ground first, keep the toes, keep the feet and legs open, and wipe to the farthest point in front. At this time, the toe of strength is perpendicular to the outermost side of the main heel; When retracting, the toes go first, the heels stay, and the feet retract to the position before the action.
When doing sideways: push the heel forward, separate the feet and legs, and wipe the farthest point to the right. At this time, the power foot and the main foot are on parallel straight lines; Then take your feet back to the position before the action according to the original route.
When you do it backwards: touch the ground with your toes first, keep your heels, separate your feet and legs, and wipe the farthest point directly behind. At this point, the toe of strength is perpendicular to the outermost side of the main heel; When retracting, the heel touches the ground first, the toe stays, and the foot retracts to the position before the action.
Small kick
The training purpose and significance of Battlement Tendujete: This movement is mainly to train the strength and ability of kicking, and improve the ability and flexibility of legs through this fast off-the-ground training, so as to lay a good foundation for kicking and throwing.
Battlement Tendujete's requirements: kick your legs into the air with your feet, kick and close your feet quickly, effectively and quickly, and keep your crotch stable. You can't ignore the whole process of cleaning the floor before throwing and closing your feet.
One-legged squat
The training purpose and significance of battement fondu: mainly to train the flexibility of the feet, the ability to open and coordinate with each other, the ability of the main leg to bear the body weight and stabilize the center of gravity, and the ability to strengthen the muscles of the back and waist, so as to lay the foundation for the cushioning ability of the knee joint when jumping to the ground in the future.
Battement fondu's requirement: both legs should be bent and straightened at the same time on the basis of equal external opening. The straight power leg should have the feeling of infinite extension, and the movement process should be meticulous and slow, and the hips should not be raised when the hind legs are outside.
Small bouncing leg
The purpose and significance of the training of battement frappe: It is mainly to exercise the flexibility and agility of the calf and foot, and to strengthen the overall opening and muscle ability of the leg through strength and speed training, so as to lay the foundation for the rapid movement and small jump of the calf in the future.
Battement battu (strike)
The training purpose and significance of battement battu: it mainly trains the ability of quick and flexible movement of calf and enhances the flexibility of knee joint.
Battement battu requires: keep your legs open during the action, don't shake the parts above the knee joint of the strength leg, and tighten your ankles; The knee joint of the strength leg should be relaxed, and the route of the strength leg flapping inward and outward is a straight line movement, and the route should be clear.
Battement developpe (original meaning: stretching)
The training purpose and significance of battement developpe: it mainly trains the opening and control ability of strength legs, and strengthens the ability of main legs and back by developing the control ability of outward extension of exercise legs.
Requirements of battement developpe: Pay attention to the accuracy of the body's verticality and center of gravity during the movement, straighten the main leg, lift the main span upward, keep the height of the knee when the strength leg sucks the knee and extends the leg outward, straighten the leg in the air and don't shake it.
Battement releve lent (original meaning: slow)
The purpose and significance of the training of Battlement Relevelent Lent: It mainly trains the opening and control ability of strength legs, and at the same time strengthens the ability of main legs and back, laying a foundation for the control and movement of other strength legs in the air.
Requirements of battlements Relevelent: Pay attention to the vertical and accurate center of the body, straighten the main leg, lift the main span upward, and tighten the legs in the air without shaking.
Kick
The purpose and significance of the training of grand battement jete: it mainly trains the relaxation of leg muscles and ligaments, exercises the ability of throwing feet into the air quickly after wiping the ground, improves the control ability of abdominal dorsal muscles and main legs, and lays a foundation for kicking and jumping in the future.
The requirements of the grand battement jete: keep the body vertical, spread the legs outward, lift the hip joint of the main leg upward, and pay attention to the whole process of kicking and retracting the foot after wiping the floor.
Circle (with circle)
Rond de jambe a terre's training purpose and significance: it mainly trains the opening, relaxation and stability of hip joint, exercises the outward opening of legs and feet, exercises the flexibility and ability of toes, arches, soles, inner soles and ankles to the maximum extent by training toes to turn around on the ground, prepares methods and abilities for legs to turn around on the ground and in the air, and can enhance the control ability of back muscles at the same time.
Rond de jambe a terre's requirements: the two spans are parallel, and the main span should be lifted upward, not shaken. During the movement, the toes should be rowed outward to the farthest point that can be reached, the legs should be kept open and the toes should not leave the ground. Do not exceed the outermost limit of the heel of the main foot when the toes are in the front and back four positions. When the power foot passes through a position, the toes will open and the heels will be close to the ground.
Hovering in the air
Rond de jambe en i air's training purpose and significance: mainly exercise the flexibility and agility of the calf, improve the control ability of all parts of the body and the leg ability, make the calf flexible and expressive, and exercise the whole leg opening.
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