How to practice ballet softness Ballet softness training methods

Ballet requires less softness than classical dance.

But it also takes a lot of effort to practice.

Morning is the hardest time of the day, so practicing soft opening in the morning is the most effective.

When the weather is cold, let the body warm up before exercising, so that it will not strain.

Ballet requires that it be open, tight, and straight, so it is very important to open, and you can ask others to help press your crotch.

You can also put your legs on the stool and press the next word, but you have to endure the pain, and you have to be able to endure hardships to do this. If you are studying ballet professionally, I recommend that you press your instep because it is very important. You can soak your feet in hot water at night and then press it again.

But the most important thing is to persevere.

I've been studying dance professionally for 10 years, and I'm in college now, and I'm still softening my mind. It's better to soften it while you're young, and it's harder when you're older.

If I'm good, can you please give me some bounty points!!

The morning is when the ligaments are at their tightest. If you have time, press your leg in the morning, and if you continue like this, it will not be easy to go back if the ligaments are stretched. In addition, the degree of softness should be multifaceted, and it is not possible to press only the vertical fork or horizontal fork, but to press both.

For ballet, the instep is also important. The practice of instep is very common, and you can stretch it hard anytime and anywhere, and it will have good results in the long run. The leg press should be completely relaxed, otherwise it will not be the ligaments that are stretched, but the muscles, which are easy to get injured.

Leg press, stretch tendons. Lower.

Wait a minute. Vertical forks, horizontal forks.

Let's start practicing with tools first, little by little.

Ballet: A way to practice toe softness, so that it is more effective and safe to practice toe softness and strength!

1. Shoulder joint flexibility exercises

1. Facing the wall, stand at a distance of one foot, and touch the wall with your hands, arms, and chest to press your shoulders (gradually increase the distance between your feet and the wall).

2. Facing the wall, stand in the bar, lie on your back on the bar, and the other person behind you supports him with his upper arm and presses down.

3. Press the shoulder on the bar, and then move the shoulder on the ground. After pressing it open, shake the shoulders and alternate the two hands, and insist on the exercise.

2. Waist flexibility exercises: First of all, before the waist exercises

First of all, the shoulders must be solved, and it will be easier to grab the legs with the shoulders open. Then it's about training the waist, after the teacher moves the waist, grab up and swing the waist, shake it off hard, you can practice on the bar, every time you go down, you have to be ruthless, so that after a long time, the waist will be opened. There are also some ground lower waist leg grabbing, standing lower waist leg grabbing and doing some front wall face to practice the soft opening of the waist, or turning the front bridge, etc.

Note. 1. Tighten the middle section, and find the heel with the tips of your fingers.

2. Lower the waist, shift the center of gravity and push the knee straight, you can assist, first hug the ankle bone, lift the big waist and shoulders, then hug the calf, push the knee straight, and gradually merge the feet.

3. The ground hind legs can be shouldered, the waist can be opened, and the legs must be straight.

4. Straight legs consume the waist, the minimum is 3 minutes, and professional colleges and universities have 5 to 10 minutes.

5. Hold your thighs until you have your head on your hips and your feet on your legs.

6. Waist strength training, control for 3 to 5 minutes.

7. Control the softness of the large waist for 3 minutes.

3. Softness of the legs

There are three methods of leg pressing: positive pressure, side pressure, and back pressure. Its main purpose is to lengthen the muscles and ligaments of the legs and increase the range of motion of the hip joint.

Positive pressure: Facing 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 are kept in a straight line with the front foot, the legs are also straight and relaxed, the hands are folded and placed on the front knees, and the upper body is relaxed and straight; Then the body tries to vibrate down until the lower jaw can touch the toes of the toes.

Side pressure: Facing 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 are abducted outward at 90°, the heels are parallel to the front feet, the legs are also straight and relaxed, and the body vibrates sideways to the direction of the front toes. Keep pressing until the side of the body and the leg are in place.

Posterior pressure: With your back to a support, place one foot backward onto the support while the upper body vibrates backwards.

4. Hip softness

Vertical leg split: The front and back of the legs are separated into a zigzag, the hands are on the ground, so that the upper body is upright, and then strive to make the body vibrate downward, until the legs are separated from the front and back to a line and sit on the ground.

Horizontal split: The legs are separated from the left and right into a zigzag, and the hands are supported on the ground in front of the body, so that the upper body is straight, and then strive to vibrate the body downward, until the legs are separated from the left and right sides into a line and sit under the ground. In or climbing the frog cross, it will be very high at first, and if you stick to it, you will climb down little by little, and slowly go down.

In the process of opening the softness, stepping on the big span, pressing the small span, kneeling the instep, moving the shoulder, moving the chest, moving the waist, consuming the vertical fork, climbing the horizontal fork, pressing the back span, moving the hind legs, kicking the big legs, etc., are all to help the soft opening.

Pretty much the same, Chinese dance has some movements such as the front gun face and the back gun face, as well as some movements that require forward and backward rolls, which may have high requirements for the flexibility of the waist.

Ballet has some big jumps, upside kicks of purple and gold crowns, some movements that require high leg requirements, and some hind leg movements such as Arabest and Atidius are also more critical. And ballet should not only be soft, but also powerful, for example, if you can't use your ankles, you won't be able to stand on your toes.

I think it's Chinese dance because ballet is a combination of softness and hardness.

It's a ballet! Ballet dances with flat legs!

Ballet body training is possible. Ballet body training is a dance with an elegant and agile posture like a princess, which is suitable for people who pay attention to the shaping of the body, leg shape and temperament. Calories burned:

300-400 calories hours Fat loss parts: thighs, waist, buttocks, etc. **Effect: Body ballet can awaken the sleeping cells in the body and exercise all parts of the body.

Step Method].

Straighten your waist and hold on to the railing or support with your right hand.

Take a deep breath and slowly lift and stretch your left foot forward. Be careful not to bend your knees.

The left hand is slowly lifted upwards along the arc, and the gaze follows the direction of the curve of the hand.

Raise your left leg as high as you can, hold the position for 5 seconds, and then slowly lower your leg as you exhale. Repeat 10 times for each leg and 10 times for the left and right legs.

1 Leg pressing, kicking, horizontal fork, vertical fork, tearing fork, rolling fork, lower waist, shabu waist, leg lifting, face grabbing, small carp, tiger jump, big jump, sweeping, air fork, inverted kick purple crown, horizontal rotation, step turnover, front bridge, rear bridge, backward front axle, backward rear axle, these are basically the basic skills training that most dance types will have.

2 The basic skills of ballet physical training are: (Level 1).

Basic form of standing, basic form of opening, position of feet, hand shape, position of hands, handlebar exercises, mopping the floor, half squat, squat, five-position mopping, small kicks, circles, single leg squats, small springs, control, calf circles, big kicks, half toes, intermediate exercises, frontal, head and shoulder movements, crossing, open, windward spread.

Wing Dance, Climbing, Looking Down, Standing (Forward and Backward), Shifting Weight, Single Kick, Swing Dance, Five-Position Rotation, Outward, Inward, Four-Position Rotation, Small Jump.

Five-position foot jump, shift jump, sliding step, double up and double drop jump, double up and down jump, split leg jump, single leg jump, chase, stare at the ground, salute.

Stand on your toes. Preparation: Hold the handlebars with both hands, stand with your feet together, clamp your legs, straighten your whole body, tuck your abdomen, hold your chest up, and press your shoulders.

Get your heels up, half-toe, stand up as much as you can, and press down slowly. Keep your feet together and lift your breath. Take two shots once, do 32 of them.

Those who have the ability can do more.

When doing it, it is necessary to lift the qi, people should have the feeling of going up, and train the strength of the feet and legs, which will have an auxiliary effect on wearing pointe shoes in the future.

To learn ballet, you must have an instep.

Otherwise, it won't look good in ballet shoes

You should start with the basics and take your time. Practice hard, and the toughness has been practiced very well in more than a year.

Most likely, I practiced the basics, but the teacher told us.