How to kneel down in ballet, how to press the instep!

Kneeling on your feet hurt a little at first, but then you can get used to it and start lifting your kneeling legs up. It's good to get higher and higher slowly. Or sit on the ground with your legs stretched out and ask someone else to press your instep for you.

Practice standing and lowering first. Once you've found your feelings, you can lean back with your back to the handlebars in the dance studio and gently support the handlebars. You can get farther away and get closer at first.

It is a symbol that your back is getting softer and softer. Then start kneeling on the ground with some distance between your legs. Don't use your hands at first, roll your head and chest back.

You can clasp your arms with both hands. In short, don't hold the ground. So that slowly your head can touch the ground.

Then head into the space between your legs.

Hope you get better and better.

Leg loss? Stand on the sole of the foot.

Kneel down: When you lower your waist, move the center of the whole person to your knees, and then slowly lower your back.

Press the instep: Kneel on the floor with your legs on your knees, your hands on your knees and your left and right hands supporting the floor, and your knees up. The instep underneath will be pressed. You can also tremble!

There are three ways to press the instep of ballet, you can choose to press yourself yourself, or find a partner to help you press, or you can use some equipment to press the instep, these are better methods.

Ballet how to press the instep.

1. Press the instep by yourself.

A person presses the instep, whether it is on the flat ground or on a stool, generally puts the feet together, and presses the instep by himself in a kneeling position, and pays attention to safety when pressing to 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 instep injury. In addition, you can also press the instep through some professional tools for instep, such as instep device.

Ballet instep pressing.

1. Prepare before pressing the instep. Before starting to press the instep, in order to avoid injury to the instep, it is generally necessary to relax the muscles in the instep, and you can speed up the blood circulation in the instep by running or applying hot compresses.

2. 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 to leave hidden dangers to the body, and each time the instep must be controlled for a good duration, the time is too short, the effect is poor, and the time is too long and easy to be injured.

3. Resume exercise after the end of the instep press. After the end of the instep press, the body will generally have some discomfort, do not get up immediately at this time, and do a good job of finishing training.

4. Precautions for pressing the instep. You can't fish for three days and dry the net for two days, the important thing is to stick to it every day and not interrupt the practice at will.

How long does ballet press instep press.

Press the foot back pressure for 30 minutes every day, 3 minutes each time, and press it in ten times. On the second day, it was 4 minutes each time, and it was pressed in eight times. On the third day, 5 minutes each time, in six doses.

And so on. Until 15 minutes each time, it is done in two parts. Results are usually seen in two weeks.

What are the benefits of ballet.

1. Practice patience and will.

Learning to dance ballet is not as fast as painting and singing, and dancing well is not an overnight thing, it requires continuous and uninterrupted practice for girls, and patience and will can be practiced. Nowadays, ballet is a combination of classical ballet, modern dance and folk dance, which not only enhances the general knowledge and fun of learning ballet, but also broadens the scale of their thinking. It can also enhance the courage and self-confidence of girls.

2. Tall figure and dignified demeanor.

Girls learn to dance ballet, in the process of learning to dance, through a variety of ballet basic skills training, it is good for her bone development, shape, can correct the bad posture and shape of some girls nowadays, whether standing or sitting, can make girls maintain upright and dignified.

3. Improve temperament and enhance self-confidence.

A woman who practices ballet may not be beautiful, but she can't stop a kind of elegance, a kind of calmness, and a kind of charm from the inside out. The ballet that walked down the temple not only made the human body beautiful, but also brought out the inner elegance, so that "mortals" could also experience the dexterity and elegance of the "swan" dance. From this point of view, ballet as a way to tone the body and enhance the temperament can be learned by anyone.

The bed is practiced, and the head is on the bed, and the waist is on the waist.

Get down on your knees and hold your feet behind your feet.

1. Facing the wall to press the instep, pay attention to the legs to slightly lean against the wall, as shown in the following figure:

2. Press the instep with both hands on the ground, properly support the ground with your hands, and you can put on a yoga mat to be comfortable, as shown in the figure below

3. Lean against the wall with one foot, and pay attention to the knees must be open, as shown in the figure below

Fourth, kneel on one foot and press the instep, pay attention to make a fist, and push the outer edge of the heel, as shown in the figure below

Fifth, there is also a comfortable pressure method, sit with one foot press, and then stretch your hands over your knees and use both hands together, as shown in the figure below

Sixth, you can also find someone to help press, the metacarpal bone against the foot bone first press forward, and then downward force, as shown in the figure below

Put on your soft-soled shoes first, hold your instep on the ground, bend your arms, and hook the bar. Stand up straight, then crouch down, pushing out at all times while standing up straight, paying attention to the instep moment.

It is also possible to sit on the ground with the legs straight, the waist straight, and the other person pressing.

There's a lot of way to figure it out for yourself, and my method is to use my foot to step on the instep.

Be persistent and wear ballet shoes every day.

You can let the teacher press, and two people can press each other. You can also wear ballet shoe presses. Pay attention when pressing: sit on the ground to hold your knees down, do not leave the ground. You can also put your feet in the bar. Be careful to open outward.

This is what I found on the Internet, you can try to learn.

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.