How to build dance toughness and how to practice dance flexibility

Practice splitting the lower back every day. I don't practice for a day now, and my whole body is itchy.

Leg press: positive pressure, side pressure, back pressure three methods. It lengthens the muscles and ligaments of the legs and increases the range of motion of the hip joint;

1. Positive pressure: In the face of a support, lift the front leg and place it on the support, keeping the leg straight. The back leg supports the center of gravity of the body, the toes and the front foot are kept in a straight line, the legs are also straight and relaxed, the upper body is bent forward, and the legs are vibrated forward and downward, gradually increasing the strength, and the legs are changed.

Depending on the degree of flexibility, the elbow, forehead, and even the lower jaw can be used to touch the toes;

2. Side pressure: keep the legs straight on the side of the body against ribs and other supports; The right leg supports the center of gravity of the body, the toe cover swims forward slightly outward, the left leg is raised, the heel is placed on the ribs, the toes are hooked, the ankle is flexed, the right arm is raised, and the left palm is placed in front of the right chest;

Practice flexibility must be insisted on, and the beauty of dancing will be greatly improved after practicing flexibility. So how do dancers practice flexibility correctly?

First, fully understand that dance flexibility practice is a gradual and slow process, and do not rush to achieve results, and grasp the timing of training.

Second, the initial stage of the softness exercise must be completed under the guidance of the teacher, and the strength, angle, and even the exertion of the leg and waist muscles are all crucial, if not appropriate, it may lead to muscle thickening and ligament strain. Therefore, at the beginning of the exercise, you must do sufficient warm-up exercises, such as jogging, dancing a few dance combinations, etc., pay attention to the fact that if the muscles and ligaments have not been moved, the pressure is very easy to be injured and not easy to recover. Be sure to keep !!

Third, flexibility is mainly practiced through basic movements such as leg presses, lower waists, and splits.

Press the legs, the knees should be straight, the instep should be tense before starting to press.

2.The front legs, the back should be upright, press the front legs from the abdomen, reach the stomach and legs, and the shoulders are far away from retreating!

3.The side leg, the bent side of the waist should be like stepping over a hill, and the shoulder should not run behind the side leg!! It's to look for a leg with a back! Look your face into the ceiling. The effect of pressing the side leg and stretching the waist seems to be greater than pressing the hip. You can try to press the side of the straight leg and then bend the leg to press the crotch.

4.Hind legs: The legs on the back must be straight and open outward!! I obviously feel that the tendons in the inner thigh are stretched, and I will spend a while appropriately!

5.The lower fork is no different from the principle of pressing the leg on the barbar. However, the softness of the fork is much better than the lever leg press!!

6.Horizontal splitting, pressing the frog first! Trembling and pressing the big crotch and small crotch, it takes a while, and it is the most difficult to press across the cross, because the ligaments are thick and tough, and there are many of them! Let's do the hard work!

7.Kicks, three-point presses, seven-point kicks. Straighten the power leg of the main leg (this straight is really difficult to do, but it is very important), straighten the instep, and the instep with an upward kick (it's okay if the kick is not high, the fan must be right!).

To kick up quickly, take control at the highest point, and then fall back relatively slowly. Kick up 15 legs, relax a little bit about yourself, kick your legs as high as you can, and kick 10 15 legs.

8.Lower waist, chest pulled out waist stretched (remember to remember!) In order to lower the lower back, the hands on the top of the three with the head back down, bend to the limit, chest shallow breathing, hold on for half a minute to a minute.

Attention, safety first! It's best to do it on a cushion with someone next to you!!

9.During the whole exercise, the breath should be slow, be sure to relax, and the breathing should be controlled in a slow and rhythmic state, and the breath should not be closed, and the breath should not be changed too quickly. Each set of exercises is gradually increased from 10 to 60 seconds, slowly increasing the time.

It depends on how tight your muscles are after you finish the workout, for example, if your muscles feel tight after 30 seconds, you need to reduce the time or intensity.

In the end, softness is definitely a point of sweat, a point of pain, a point of hard work, there is a point of gain, there is no shortcut.

Everybody's stiff because we're degenerate, you can take your 1-year-old and 2-year-old brother and sister, pick it up, and go straight down and they won't feel the pain, right? Therefore, smart parents will give their children to practice leg press from an early age to keep their flexibility unchanged. In the later stage, 10-17 years old, you can increase flexibility by pressing legs, splitting legs, and kicking legs, and the effect is more obvious.

After the age of 18, it is completely set, no matter how much you practice, the effect is not particularly obvious, even if it is opened on the same day, it will shrink the next day, and it needs to be torn by artificial force, and then after resting for 2 weeks, it can be completely opened.

If you practice it yourself, it is best to put your leg on the wall, reach your leg with your head, and hold on for a while (be sure to hold on to something firm to avoid falling). If you can, shorten the distance between the two legs and then throw it, and then you can get down the big waist and grab the upper legs, in addition to the vertical fork lower waist is also a good choice. Then kick more kicks.

Horizontal insertion is usually like this, and if you can, put something under your foot. The above are some basic actions, which are very painful, and you must stick to them if you make up your mind.

First press the legs, then lower the fork, you have to go down slowly, you can't be in a hurry, and carefully protect your ligaments. Then you can go down one or two times a day, go down for tens of seconds each time and get up again, and then gently kick your legs to relax your ligaments. You can also ask mom and dad or a friend to help.

1. Generally, if you are exercising to stretch the ligaments, the main ligaments are in some of the more necessary long-term training, so it is necessary to pay attention to them.

2. When we do this kind of exercise, in fact, in many cases, it takes several months to directly open our ligaments, which is very important.

3. To practice dancing to open the ligaments, the skills we need to pay attention to are that we need to practice our ligaments slowly, and after our ligaments are opened, we slowly pull some of our ligaments apart.

4. In fact, it is necessary to pay attention to some ligament stretching, which is generally practiced from the horizontal and longitudinal splits, and this technique is what we need to pay attention to.

5. Generally speaking, when we practice horizontal and vertical splits, we actually need to pay attention to such skills, so it takes time to practice some of these skills.

6. When we do this kind of exercise, we can actually exercise very well, but we must pay attention to the fact that we need to do it within the endurance of our body.

7. When we exercise, we actually need to rely on continuous exercise to practice our ligaments a lot, which is a more important skill.

The ligament is soft and needs to be pressed every day. If you don't start practicing since childhood, you have to press your legs and kick your legs every day to loosen your ligaments. If you miss a day, the softness of the ligaments will go back. There's no need to worry too much about that.

You can do kicking exercises and stretching exercises, and in everyday life such as watching TV, you can press your leg on the floor or something.

Of course, it's more to get in touch! In this case, of course, the ligaments can be strengthened.

You can only practice more every day on your own.

Dance is a kung fu that can be practiced slowly.

Use knee bends to bring your body's center of gravity closer to the ground. Keep the center of gravity low, the lower limbs are elastic, and the joints of the upper body can be kept relaxed, and you can quickly make more suitable movements, so that the movements are more diverse.

Moving the center of gravity quickly, especially horizontally, is the best of jazz dancing skills. Make independent movements of each part of the body such as head, shoulders, waist, hips, and torso. Emphasis on angular and linear movements.

Rhythmic and complex segmentation is used to express the rhythm of the movement. For example, in a movement, we put the retake on the head or hand, and when we move, we cut the movement of the hand and head from the movement itself.

I do it and do not act at the same time as one's own action. That is to say, an action can be completed in one beat, but we now divide it into four beats, and the action is also divided into four parts.

The multiple rhythms quickly express two or three rhythms with the body at the same time.

That's too much, are you attending the training class now?