How to press the instep in ballet, how to relieve stress before ballet

In the past, when I was in school, the teacher said that the instep is not pressed out, it is stretched out, in fact, the instep is indeed a difficult place to press, it is recommended to pay more attention to the extension of the instep and the feeling of the toe tip when taking a ballet training class.

There are ways to press the instep:

The easiest way to find someone to step on; Or stand up with the hand on the bar, and then do a squat, or squat and push the instep forward, take a while, rhythmic gymnastics uses this kind of exercise, but it hurts; There is also more pointe shoes, and you can also practice the instep based on pointing; And then there's the fact that I broke it myself, at least I don't think it's going to work.

Breath brings dance to life. By controlling the body through breathing, it helps the limbs to make various dance postures, and can perfectly express the profound connotation of dance. Breathing can also be used to decompress properly.

Breathing can help make various types of jumps better and make jumps rhythmic and balanced. For example, the big jump, the big jump in ballet left us the deepest impression should be the shape of the air, no matter how strong the bouncing force of the person is, the time in mid-air is limited, for the shape of the air, we must have the limited air time scientific allocation.

And the right breathing can help the big jump to pause in the air. When the body keeps dancing and jumps into the air, it is necessary to control the balance of the body and maintain a steady breathing, panting violently will destroy the stability of the aerial modeling, and holding the breath will make the whole dance movement stiff and destroy the beauty of the aerial modeling.

The ballet press instep process is as follows:

The steps are as follows: 1. Press the instep by yourself. When a person presses the instep of the foot, whether it is on a flat ground or on a stool, it is generally the feet together and in a kneeling position.

When pressing, you should pay attention to safety and prevent injury.

2. With the help of others or tools. When asking someone else to use their hands or feet to help press the instep, try to find a professional to avoid causing the instep to suffer.

Injure. In addition, you can also press the instep through some professional tools for instep, such as instep device.

3. Preparation before pressing the instep. Before starting to press the instep, in order to avoid instep injury, it is generally necessary to relax the muscles in the instep.

You can run or apply a warm compress to increase blood circulation in the instep of your foot.

4. The process of pressing the instep. The action of pressing the instep must be in place, and the specific try to consult a professional teacher to avoid improper actions.

The body leaves hidden dangers, and every time you press the instep, you must control the duration, the time is too short, the effect is poor, and the time is too long.

Wounded. <>

5. Recovery exercise after the end of the instep press. After the end of the instep press, the body will generally have some discomfort, not at this time.

Get up right away and put the finishing touches on it.

6. Precautions for pressing the instep. The important thing is to stick to it every day and not to interrupt the practice at will.

Practice. <>

In order to give their legs a slender and graceful curve, ballet dancers will naturally stand on tiptoe when their feet leave the ground. Professional ballet dancers have at least one thing in common, they all have beautiful pointes. The secret to the beauty of the toe lies in the instep – the surface of the foot from the ankle to the toes.

When the toe is stretched, the instep protrudes into an arched arc, and the beautiful ballet instep has a stunning arch. Some dancers are born with the ability to stretch their insteps without much effort. Those dancers with slender legs and thin ankles are more beautiful when the instep is stretched.

Ballet practice instep Method 1: Bend the foot

Sit on the floor with your legs in front of you and your knees straight. (If your calf muscles are too tight, you can lean back slightly and use your elbows to support your back.) Bend your feet and stretch your toes toward your body. It doesn't matter if your toes are straight up and your heels are off the ground.

Ballet training instep method 2: bend the ankle

Bend your ankles downward, keep your heels close to the ground, and your toes straight forward, (many dance teachers call this pose "Aladdin's feet" because the feet at this time resemble Aladdin's magic lamp.) Bend your ankles as much as you can and keep your feet straight forward.

Ballet instep practice method 3: Stretch your toes

The toes are straightened downwards to become an extension of the curved arc of the feet. Stretch outward as far as you can, stretching the line as long as possible. Hold this position for a few seconds. If you feel cramps in your feet, you can relax.

<>Choose the right soft shoes for your danceFor a ballet dancer, when training the instep correctly, the first thing to do is to choose a pair of dance soft-soled shoes that suit you, which is also to protect the comfort of the toes and the arch of the foot in the shoe and avoid the deformation of the toes. Secondly, we must learn to stand on the right toe, and when we stand on the toe, we should find the center of gravity, and do not bias the center of gravity to the big toe, so the toe shoes will not be able to stand on the head, and the toe toe is not a plane, but the center of gravity will be unstable.

The correct contact method for the instepThe correct training method for the instep should be to land all five toes on the ground, and never deviate from one toe. When standing on the toes, the toes should be pushed to the ground through the soles of the feet, the ankles should be tight, the knees should be straight, from the crotch to the knees should be turned outward, the crotch should be vertical, not the front and back pouting, and the feet should be stepped down hard to find the feeling of extension, and the back should be clamped and lifted up without relaxation. When retracting, the knees are straightened and tightened, and the soles of the feet, the soles of the feet, the soles of the feet, and the heels of the feet are on the ground in turn, and finally the whole foot is withdrawn.

This is just the practice method of the side instep, and of course the training method of the forward and backward battement tendu instep.

Mopping the floor is the most direct and effective way to train the instep'Method:Last but not least, the practice of wiping the floor in the ballet foundation training class is the most direct and effective way to train the instep. When wiping the ground, the body should be kept upright, the jaw should be straightened in front of you, the neck should be lengthened, the shoulders should be pressed down, the abdomen should be straightened, the waist should be locked, the hips should be tightened and the hips should be upright, and the whole leg should be turned away from the crotch, so that the whole leg should be kept open, the knee should be clamped and straightened, and on the basis of maintaining the above posture, the center of gravity should be moved to the main leg, and the power leg should be rubbed outward from the ground in turn from the heel, the center of the foot, and the sole of the foot should be rubbed outward in turn, and the ground should be pushed outward until the toe point to the ground.