What are the essentials of the leg tightening action, and what is the essentials of the hook foot ti

Hook foot is the most basic movement in dance, throughout your entire dance career is an indispensable part of dance, hook foot practice is mainly prepared in a sitting position, in the later stage of the leg comprehensive practice can also be prepared on the back. Instep.

Good or bad varies from person to person, and most of it depends on innate factors, but you can't ignore the acquired training. Before training, move from the toes to the entire instep of the big foot.

The first is to hook the feet, on the basis of keeping the princess sitting well, hook the feet, the main attention is:

1 When hooking the feet, the knees should not be bent and should be brought together.

2 Keep your heels together on the soles of your feet.

3 Kick out with your heels far away.

4 Keep your back straight.

Note: When doing the hook foot, go through the position of the half-hook foot.

Sitting posture. On the basis of the taut foot, the heel.

Stretch farther away, slowly hook your toes upward, look for the tip of your nose, and push the whole soles of your feet forward. Note that when the knee remains fully straight, the heel in the hooked position is off the ground.

Push your heels out and fully straighten your heels off the ground, but pay attention to your back, it's easy to bend your back when hooking your foot.

To externally rotate the foot and leg on the basis of hooking the foot, it is important to pay attention to:

1 At this time, the thighs, knees, and calves should be rotated outwards and kept together.

2 And the heels shall be brought together, and they shall be pushed far away.

3 Keep your back upright.

Due to the different leg shapes of each person, some may not be able to bring the heels together after bringing the legs together in this movement, or the legs will be separated after the heels are together, so at this time, we first ensure that the thighs, knees and calves are together, and the heels can be properly separated (on the basis of the ability to really not reach).

Open outward (pictured above):

Sitting posture. On the basis of tensing the feet, the medial muscles rotate open, the knees slowly open to the sides, and at the same time, the instep gradually opens to the sides, try to find the floor between the little toes, the inner ankle.

Keep the lift upwards so that the ankles are spread out. At the same time, it can also be used to make an outward connection on the basis of hooking feet.

During the exercises, the teacher pays special attention to the students' knees and ankles.

Hook the half of the soles of the feet, this action is really on the basis of the instep, hook the toes together, it should be noted that:

1 Knees are also brought together.

2 Bring your ankles together.

3. After the toes are hooked, it does not affect the change of the instep, that is, on the basis of the foot tension, only the toe part changes, hooked, and the other parts are still in the state of the foot downward.

When hooking the toes, press the instep and ankle downward, only hook the toes, and keep the back straight.

Stretch your feet (pictured above):

Sitting posture. In the natural state of the legs, slowly stretch from the thighs to the knees to the ankles and then between the toes, bend the instep downward, and find the floor between the toes. Pay attention to the knees straight and the ankles open.

Sit with your feet stretched and ready, your hands open at your sides, your fingertips gently on the ground.

1-2 semi-hooked feet, 3-4 hooked feet, 5-6 semi-hooked feet, 7-8 stretched feet (can be both feet at the same time, can also be left and right single foot);

1-2 hook the foot, 3-4 hook the foot outward, the little toe to find the floor, 5-6 on the basis of the outward opening of the foot, 7-8 retract the tense foot, pay attention to the ankle first.

Easy to make small mistakes.

When the movement of the foot changes, it is easy to ignore it.

Yu Wan Dance: Teaching and explanation of hooking feet.

Let's talk about what the essentials of the ground hook foot action are:

1. Stretch the foot and exert force. First, use force from your ankle, then push it in front of the foot hook, and then push it from the foot hook to the front of the toes, and then the toes should be extended forward to make a movement.

2. Hook foot force mode. First of all, you need to hook your own strength into the toes of your body, then into the soles of your feet, and then accumulate your own body strength into the ankle joint.

This piece, followed by the entire heel.

Kick it out and hook your toes back.

Hook foot refers to hooking the toe of the foot to the maximum extent, the heel is pushed far away, the leg and foot form a hook shape, the foot is stretched and the ankle is extended, and the instep is reached.

Arch upwards and press down on your toes to form a streamlined shape with your legs. Hooking the foot is a dance move.

Mainly in the basic skills.

Precautions for hooking feet:

1. Kick out with your heels far away.

2. When hooking the feet, the knees should not be bent and brought together.

3. Keep your back straight.

4. The heels and soles of the feet should be together.

On the basis of hooking the foot, rotate the foot and leg outward, and pay attention to the fact that the thighs, knees and calves should be rotated outward and kept together. Keep your heels together and kick out far away. Keep your back upright.

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.

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.

Ankle flexion. 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.

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.

Hooking the foot is a technical movement in sanda, and here are the essentials of the movement:

1.Prepare for position: Stand upright with your feet shoulder-width apart, legs slightly apart, body relaxed, eyes ahead.

2.Arm swing: Swing one arm back, parallel to the ground, while lifting the corresponding leg back and bending the knee. The other arm is naturally placed at the side of the body.

3.Kick Motion: Kick the lifted leg forward quickly, kicking out at an angle depending on the individual's flexibility and skill level. At the same time, stretch the arm of the swing arm forward to form a coordinated action with the leg.

4.Landing Movement: When you're done kicking, quickly retract your leg while bringing the arm back to the side of your body to return to the starting position.

When performing the foot hook movement, you need to pay attention to the following points:

Body balance: It is very important to maintain the balance of the body, especially during the kicking process, pay attention to the stability of the body to avoid falling or losing the balance of the potato.

Waist and hip force: When kicking, the dismantling calendar needs to be powered by the force of the waist and hips, so that the legs can be kicked quickly and powerfully.

Foot position: When kicking, pay attention to maintaining the correct position of your feet, try to kick out with the balls of your feet or toes, and avoid using the instep or heel to avoid injury.

Breath control: When performing technical movements, take care to control your breathing and maintain a steady breathing rhythm to provide adequate oxygen**.

When practicing hooking feet, you can start with low intensity and small angles, and gradually increase the difficulty and amplitude to improve the flexibility and technical level of the trip. At the same time, it is necessary to carry out comprehensive training in combination with other technical movements in sanda training to improve the overall technical quality.

The purpose of leg tightening exercises is to strengthen the leg muscles, improve body flexibility and improve the stability of the leg joints.

The hook foot action mainly exercises the muscles of the lower limbs, including the anterior thigh muscles, quadriceps, posterior thigh muscles, semitendinosus muscles, semimembranosus muscles, anterior calf muscles, tibialis anterior bridge delay, posterior calf muscles, and gastrocnemius muscles. Through the training of these muscles, you can strengthen your legs and improve your athletic ability.

Leg hooking requires balance, which requires the coordination of leg muscles. By repeatedly performing foot hook exercises, you can improve the balance of your leg muscles, reduce instability, and thus reduce the risk of injury.

1. Improve body flexibility

The leg hook involves the extension and flexion of the ankle joint, which gradually increases the flexibility of the ankle joint and improves the range of motion of the leg joint. When hooking the feet, the leg muscles need to be stretched, such as the stretch of the front of the calf muscles, the extension of the posterior thigh muscles, etc. Consistent performance of this stretch increases the elasticity of the muscle fibers in the legs and improves flexibility.

2. Improve the stability of leg joints

Hook foot maneuver training works the ligaments around the ankle joint and improves its stability. Stable ligaments can effectively support the joints and reduce the occurrence of sprains and other sports injuries. The foot hook action requires a quick response from the body, requiring the muscles to contract and relax quickly.

With constant practice, you can improve the speed of neuromuscular reaction and enhance the stability of the leg joints.

3. Other effects

Hooking the foot is a more strenuous exercise, and the wax gear can effectively improve cardiopulmonary function and increase cardiorespiratory endurance by performing this action quickly and rhythmically. The leg hook action can exercise the muscles of various parts of the leg, which can create a beautiful leg line and make the leg look firmer and more symmetrical.

In summary, the purpose of foot hook training is to strengthen the leg muscles, improve body flexibility, and improve the stability of the leg joints. By doing this training consistently, you can achieve strong legs, improve balance and stability, while also improving cardiorespiratory fitness and leg sculpting.

It refers to the maximum hook of the toe of the hook foot, the heel is pushed far away, the foot and the leg form a hook shape, the foot and the ankle are stretched, the instep is arched upward, and the toe is pressed down, forming a streamlined shape with the leg.

Hooking the foot is a dance move.

Mainly in the basic skills.

Hooking the foot is a dance move.

It refers to the maximum hook of the toe of the hook foot, the heel is pushed far, the foot and the leg form a hook shape, the ankle of the foot is stretched, the instep is arched upward, and the toe is pressed down, forming a streamlined shape with the leg.

Summary. Practices and requirements for hooking feet.

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