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Basic movements of body ballet leg training-squat

The basic movement of body ballet leg training - Squat

Squat is the basic movement of body ballet leg training, so what is the correct way to do it? Below I have compiled for you the correct way to do squats, the basic movements of body ballet leg training. I hope it can help you!

Method

1. Goose-step squatting: In the goose-step position, with your knees facing the direction of your toes, keep your upper body upright and squat down without raising your heels. The maximum position is a half squat, and when the heels are raised until the buttocks are close to the heels, it is a full squat. When returning, the heels gradually fall to the ground and slowly stand up from a half-squat. Open your toes a bit.

2. One-person squat: Align your knees with your toes, and squat down vertically and continuously without lifting your heels. Squat to the maximum limit, which is a half-squat. As you continue to squat down, force your heels to lift slightly. When your buttocks are close to the heels of your legs, it is a full squat. When standing up from a full squat, press your heels as you rise until you reach a half-squat, with your feet fully extended and your legs straight.

3. Two-position squat: One squat moves sideways to the second position, doing the same thing. When squatting in the second position, lift your heels. When one side is in the second position, the center of gravity moves to the main leg, the power leg is wiped out to the side, and the heel is pressed down into the second position. When retracting, first push up the instep, point the toes on the ground, move the center of gravity to the main leg, and then rub one position. If you then do five-position squats, you can directly gain five-position squats.

4. Five-position squats: The two squats are performed in the same way as the first five positions. When changing the position of the feet, the exercises are the same as those in the second position.

5. Standing on half toes: Stand in one position, with your upper body upright, your knees straight, your heels lifted off the ground, and your insteps pushed upwards, standing to the maximum limit. Five toes touching the ground. When landing, push your heels forward and slowly lower them into one position in a controlled manner.

Squat exercises

Half squat (forward position, first position, fifth position, second position)

8 beats once: 1-4 half squats, 5 -8 Shoot straight up. Hold the handle with one hand, and use the other hand to move from the first position through the second position to the seventh position

Full pause (forward position, first position, fifth position, second position)

One shot of 16: 1 -8 Pat the full squat, hold the handle with one hand, and lift the other hand to press the palm. 9-16 Stand straight up and slowly pull your arms up.

Stand on half toes

16 beats once: 1-4 beats, full squat, hands on the palms. 5-8 Shoot straight up and hold your arms. 9-12, half toes, 13-16, heels

Do half squats and half toes together, train repeatedly, and directly prepare for jumping.

1-2 shots for half squatting, 3-4 shots for straight up, 5-6 shots for standing on half toes, 7-8 shots for lowering, repeat 4 times

Action tips

The process of squatting and rising must be carried out in an internal confrontation force. There should be no pause between squatting and rising, and attention should be paid to the balance and consistency of strength.

Shoulders, knees, and toes should always be in a straight line.

Benefits of learning body ballet

1. Beautiful body: Children who are in a period of rapid growth and development can make them stand upright through dance training (such as raising their chests, raising their heads, and tightening their abdomens). It can make the body straight and beautiful, and can correct body problems such as hunchback and shoulders.

2. Movement coordination: Dancing requires the cooperation of all parts of the body. Through the harmony of music and dance movements, movement coordination training is achieved, and children have a better sense of rhythm.

3. Limb flexibility and flexibility: Due to regular practice of foot press, splits, lower waist, etc., children's flexibility and movement flexibility are good.

4. Exercise perseverance: Training from basic skills can cultivate their spirit of not being afraid of hardship and hone their strong will.

5. Improve physical fitness: Dancing requires a certain amount of physical exertion. After consistent practice, it can increase children's appetite, enhance digestive function, improve body resistance, and reduce the chance of illness.

6. Cultivate aesthetic emotions: Dance expresses the inner world through music, movements, expressions, and gestures, so that children can be subtly influenced by artistic performances, so that children can love life and be able to appreciate beauty and experience Beauty

7. Cultivate self-confidence: Dance performances can cultivate children's performance ability, so that children will not have stage fright, have strong expressiveness, enhance self-confidence and better psychological quality

8 . Cultivate children's imagination: Dance is expressed through body, movement, and eyes. In the process of dancing, it can stimulate children's imagination and creativity, especially self-written and self-performed works, which can promote children's intellectual development.

What changes will happen after learning physical ballet?

1. Enhance the sense of music rhythm

Dance courses are divided into classes according to different levels and ages, and their dance steps are divided into different classes. With the music arrangement movements of this course, the rhythm is simple and clear, easy to master, and can improve the sense of music rhythm.

Different dance movements can be combined into different combinations. In order to enable students to truly understand and master the movements, movements will be mixed from time to time to create different combinations, allowing students to use their brains and improve their physical coordination. .

2. Help bone growth

Learn the correct method and pay more attention to the balance point of the body and the stretching of movements. If the muscles and joints can be used correctly, it will help bone growth and thus improve Learning to communicate with others in ballet often involves PartnerDance. Students have the opportunity to try cooperation, choreography and dance combinations, which increases communication skills, strengthens learning temperament, and makes the personality cheerful.

3. Improve creative sensitivity

The school will provide dance performances and allocate time in class for students to create along with music, and have the opportunity to use what they have learned to choreograph and improve their creativity. ability.

4. Training patience, will and self-confidence

The learning results of ballet are not as fast as painting and singing. To dance well, it does not happen overnight. Students need a period of time to figure out the movement skills. And feel the relationship between music and movements, so as to express movements and bring out what you are thinking, which can train your patience and will. By determining your own expression policy and getting used to communicating with others, you can also improve your self-confidence.

5. Dance performance and appreciation

The school regularly holds dance performances and dance appreciation to enhance students' courage and self-confidence, and also allow students to learn to appreciate things objectively and expand their thinking.

6. Diversification of interests

Today’s physical ballet combines Chinese classical dance, modern dance and folk dance. This not only improves the knowledge and interest in learning dance, but also broadens its scope. realm of thinking.

Introduction to body ballet course knowledge

From a kinesiological point of view, ballet is an anaerobic exercise, and its bodybuilding strength is unmatched by ordinary fitness exercises. Opening, jumping, and straight ballet The three factors have the function of shrinking fibers, making people more slender after practice. They can effectively consume excess fat in a combination of dynamic and static exercises, and create a beautiful body. Most people who have undergone ballet body training for a period of time have a straight and toned body. His behavior and temperament are obviously better than those of ordinary people.

Body ballet warm-up exercises

It is a moderate adjustment of the body from the aspects of muscles, joints, blood and nerves. Warm-up exercises can also promote blood circulation, stimulate the brain, increase nerve conduction speed, and play a role in quick and responsive training.

Body ballet jumping exercises

It mainly exercises the muscle strength of the legs and enhances the jumping ability, thereby making the legs more slender and charming.

Physical ballet combination exercises

Mainly trains the understanding and expression of dance movements and the awareness of body flow, so as to make the body more stretched and the dance posture more graceful.

The benefits of children learning body ballet

It can comb and flex the lines and directions of muscles, shape a tall and straight posture, and improve bad posture.

Ballet practice pays more attention to the use of the body's balance ability and the stretching of movements. If the essentials of movements can be correctly mastered, it will not only be beneficial to the growth of children's bones, but also stretch the ligaments of the limbs and muscles. Become slender and firm, making the child's body develop in the direction of an elegant little swan with "long hands, long legs, and long neck", which is helpful in correcting the child's bad posture, such as hunchback, pigeon-toed feet, scoliosis, and swollen breasts and belly. Wait for habitual movements to create an innocent and refined upright posture.

Enhance the rhythm of music and improve the coordination ability of the whole body.

In order to enhance the interest, ballet enlightenment courses are often compiled into the form of "little musicals", encouraging children to play different roles according to different storylines. "Little Musicals" all have simple and clear musical rhythms that appear repeatedly and can improve children's sensory abilities. Ballet exercises can also arrange different group dances and group dances, which not only make students feel the cheerful and lively atmosphere, but also improve the coordination ability of the whole body based on various dynamic balances.

Improve artistic appreciation and artistic temperament.

In ballet classes, teachers will arrange children to experience the subtleties of world-famous ballet music based on their age characteristics, and guide children to experience the emotions and artistic atmosphere of the characters; watch the world-famous ballet company The dance drama performance allows children to experience the brilliance and power of the "idol"... and the careful experience during their own practice can cultivate children's light and elegant artistic temperament.

Increase jumping ability and vital capacity, enhance physical fitness, and eliminate puffiness.

Ballet practice is challenging for every child, especially after it progresses to jumping practice and rotation practice, the amount of exercise increases significantly, expands lung capacity, improves jumping ability, and reduces the respiratory tract. Efficacy of infection rates. Aerobic exercise that consumes a lot of energy (all jumping exercises, including small jumps, medium jumps, and big jumps, are aerobic exercises), burns fat, and learns the courage and skills to communicate with others.

Ballet practice includes not only communication between teachers and students at any time and anywhere, but also communication between students of the same age. In order to choreograph new dance sketches and dance rhythms and combinations, children Must cooperate closely and obey the collective.

Basic training methods of body ballet

Ground training

Including sitting on the ground and doing instep hooks, cross-legged crotch press, supine leg sucking, side lying leg sucking , leg sucking after lying prone, waist training, big kicking before lying on your back, etc. These movements can open the shoulder and hip joint ligaments, strengthen the flexibility of the waist, and enhance the elasticity and strength of the leg and back muscles.

Barre training

Refers to training performed by holding on to fixed objects during training. Common movements include wiping the floor, half squats, full squats, small kicks, and circular motions. Single-leg squats, small leg kicks, front leg presses, side leg presses, and rear leg presses are also very important training movements. These training movements can energize the spine, hips, ankles, and arms, thereby cultivating elegance and nobility.

Off-bar training

It is more difficult, and the movements are divided into hand and foot training, such as wavy arm movements, circular movements of the feet, etc. Compared with the previous training, the added exercises include jumping exercises. Xiaotiao can also be divided into one-digit Xiaotiao, two-digit Xiaotiao and five-digit Xiaotiao. The middle jump is the subsequent training, which mainly focuses on jumping on the spot. It is divided into one-position middle jump, two-position middle jump, single up and double landing method and double up and single landing method. The big jump comes at the end. The above training is a small combination of dance postures such as arms, legs, and bounces. It can not only train the basic abilities of the body, but also adjust the basic posture of the body so that it can be used flexibly and freely in ballet.

Basic movement training of body ballet

Leg press:

Leg press is not only for the graceful dance posture, but also has many benefits in fitness. It can promote blood circulation, reduce muscle fatigue, and shape muscle lines, etc.

Adjust posture:

The standing posture of ballet requires sinking the shoulders to highlight the beautiful lines of the chest and neck; tightening the legs and keeping the waist upright to make the posture upright and dignified. In addition to being beautiful, this action is also directly helpful for health and weight loss.

Barre training:

Beautiful dancing postures and stretching movements are directly related to the stability of the center of gravity. Barre exercises help dancers adjust their center of gravity.

High-level training focuses on the feeling of dance and the perception of music. Aesthetic training is the most important content and training direction of advanced ballet body classes.

As the crown jewel of art, ballet has become the standard for measuring social civilization. Its profundity and breadth, beauty and refinement cannot be simply summarized in words.

Basic Essentials of Physical Ballet

For a beginner, introductory courses in physical ballet generally focus on improving students’ basic qualities and adjusting their body postures. After a simple warm-up, start training on basic qualities, starting with leg presses. In fact, leg press is not just for the graceful dance, but it also has many fitness benefits, such as: it can promote blood circulation, reduce muscle fatigue, shape muscle lines, etc. Leg pressing is a static stretch, and after each press, dynamic stretching (kicks) must be performed. Since kicking is a relatively strenuous movement, it also has the effect of improving strength and losing weight.

The standing posture of ballet is a very simple movement. It requires the shoulders to sink to highlight the beautiful lines of the chest and neck; it requires the legs to tighten and the waist to stand upright to make the posture upright and dignified... This In addition to being beautiful, simple actions can also directly help health and weight loss. Some students have caused damage to their bodies due to bad habits. For example, many people like to carry a backpack on one shoulder for a long time, which results in the development of two shoulders that are unbalanced (one shoulder is higher and the other is lower); for another example, many people misunderstand " The action of "raising your head and raising your chest" creates a "slumping waist and sticking out your buttocks". As a result, the psoas muscles become weak and the abdomen becomes increasingly protruding. In addition, incorrect exertion is likely to cause premature aging of the waist. The ballet stance can make you feel like you have grown a few centimeters taller, making your body look more graceful. The coach will tell you when you are practicing: Imagine that you are a princess, very noble and beautiful... Through such "internal and external training", your body and temperament will be developed.

What are the benefits of practicing body ballet?

Straighten the shoulders.

The standing posture of ballet requires the neck to be kept straight and the shoulders to droop naturally. This not only helps to exercise the cervical spine and prevent shoulder and neck discomfort, but also helps to balance the height of the shoulders.

Correcting the hunchback

The standing exercises and leg pressing exercises in ballet training, especially the rear leg pressing exercises, are particularly helpful in strengthening the back muscles, correcting the hunchback, and helping obese people. Children can reduce back fat, which is the most difficult to lose, and prevent the clumsy appearance caused by bloated back.

Tighten your abdomen and reduce your waist

During ballet practice, you must raise your chest and tighten your abdomen every time you return to the ready stance. This posture strengthens the abdominal muscles and thins the fat layer. , making people look taller and taller.

Improve the hip line

In basic ballet exercises, there are many butt tightening or hip lifting movements, such as lying on the side and sucking the legs, lying on the stomach and sucking the legs, etc., which are all helpful for the buttocks. The thread is lifted up to elevate the visual center of gravity, making the practitioner as graceful and light as a swan.

Make thighs slender and calves slender

The most basic ground training in ballet includes instep hooking exercises, cross-legged crotch pressing and supine leg sucking exercises, as well as supine big kicks, support Movements such as small kicks can fully stretch and lengthen the ligaments in various parts of the legs. Long-term practice can also form strip muscles, making the legs look longer and stronger.

Tracing the origin of ballet

Ballet originated in Italy and flourished in France, so the word "ballet" is originally the English translation of the French "ballet", and its etymology is The Italian word "balletto" means "to jump" or "to dance".

Ballet was originally a dance performed for mass self-entertainment or square performance in Europe. During the development process, it formed strict norms and deconstructed forms. Its main feature is that the actress has to wear special pointe shoes. Dance on your toes. As a comprehensive stage art, ballet originated in Italy and was formed in the French court in the 17th century. In 1661, King Louis XIV of France ordered the establishment of the world's first Royal Dance School in Paris, establishing the five basic foot positions and twelve hand positions of ballet, giving ballet a complete set of movements and systems. These five basic foot positions are still used today. ;