Basic Latin dance stance formulas

By mastering the basic Latin dance stance formulas, you can help everyone better perform Latin dance training. Below are the basic Latin dance posture formulas that I have compiled for your reading and reference.

Basic standing formulas for Latin dance:

Raise your head, hold your jaw, long your neck, sink your shoulders, lift your chest, draw in your ribs, straighten your spine, draw in your abdomen, lift your buttocks, tuck your legs, Stretch your feet.

1. Raise your head and hold your jaw:

Of course it is wrong to lower your head, but you cannot raise your chin too high. It will look very aloof and unsightly. In all dances, in addition to the movements that require lifting the chin, the chin basically needs to be included, which can also lengthen the line from the back of the head to the neck.

2. Long neck and heavy shoulders:

To lengthen the neck, the lengthening of the neck here also requires attention to the position, that is, the cervical vertebrae at the back of the neck are lengthened, and the shoulders must also be lowered. Don't shrug your shoulders. The sunken shoulders and elongated neck are the most important manifestations of a person's overall noble temperament.

3. Lift your chest, draw in your ribs, and straighten your spine:

Lift your chest without including your chest. However, this does not mean that you should lift your chest to show off your chest muscles or fat. At the same time, you should The ribs on both sides are slightly drawn inward, perhaps it is more accurate to say that the chest is straight. The spine should be straight and straight, and should not be bent left or right or forward or backward. In this way, an upright and not stiff posture from head to chest and back can make the whole person's energy and spirit show different states.

4. Tighten the abdomen and lift the buttocks:

With a noble and calm upper body, the middle section cannot be relaxed. This is the key part to express sexiness. Tighten the abdominal muscles, and tighten the buttocks muscles inwards. Don't think of lifting your hips as lifting your hips or lowering your waist. If not, you can feel it like this: put your hands on your hips, do not move any muscles in your body, but just tighten your hip muscles, and then relax them, feeling this tightening and relaxing feeling.

5. Clamp the legs and stretch the feet:

The muscles on the inner thighs should be tightened so that the legs have strength and the body can be gathered into a pillar when rotating. Look at all Latin dancers, they have very tight inner thigh muscles. Many of them can reach the point where there is no gap on the inner thighs when standing with legs together, instead of the triangular gap mentioned in Big S Beauty King. Whether standing or exercising, the insteps of Latin dance should be as straight as possible, which can lengthen the visual appearance of the legs and also give people a sense of strength and control.

Latin dance is not only an aerobic exercise, but also a complete body movement. That is to say, when dancing Latin dance, every joint and muscle of the body is active. Sharp pelvic shaking and hip twisting are the most effective ways to deal with fat on the lower belly, and the weight loss effect is significant. In terms of shaping the body, Latin dance flexibly uses every joint and muscle of the body to shape the muscles into a stretched state. Therefore, even if you don’t practice Latin dance for a long time, you will not gain weight, because the muscles have been stretched and shaped during Latin dance, and will not turn into lumps of muscles like fitness exercises. In addition, Latin dance can increase the heartbeat from 80 to 120 beats per minute, which can enhance cardiopulmonary function and is also of great benefit to physical health.

Stand with your feet side by side, your body straight, your head, shoulders, and hips aligned, your eyes level, straighten your neck, and slightly retract your chin so that you can see the back of your neck is straight from behind. Push your chest up so that the shoulder blades close back and inward, and the shoulders sink. At the same time, lift the middle part of the body (chest, waist) upward, so that the middle part of the body and the two shoulders have a force to press against each other. The buttocks are slightly drawn in, and the lower abdomen is pulled upward, but the body should not be deformed too much. It feels like the upper body and trunk are straight. The two thighs should be slightly adducted, the knees should be straight and not bent, and the muscles of the thighs and calves should be tightened so that it feels like they are tightening in the opposite direction.

Preparation for standing position: left foot in front, toes pointing forward, body weight on the left foot, straighten the body as much as possible, so that the head, shoulders, and hips are in line. Open your right foot behind you, keep your knees straight, point your big thumb on the ground on the inside, press your heels inwards without tilting them up, and keep your feet straight.

The right hip is opened back at an angle of 45 degrees, so that the body forms a long straight line from the upper body to the tip of the right toe, which can show a very beautiful shape and body shape in the dance.

Expansion:

Benefits of Latin dance to the body

Strong heart

Latin dance can increase the heart rate from 80 beats per minute to 120 reps, or even more, builds cardio strength and endurance.

Strengthen muscles

Regular Latin dance can enhance the elasticity and toughness of muscles.

Live joints

Studies have shown that the best way to avoid early arthritis and treat joint discomfort is to use joints moderately, and Latin dance can make all joints in the body such as neck, shoulders, and Elbows, hips, knees, ankles, etc. can all be effectively exercised.

Protect the spine

Regular Latin dance can straighten the curved spine, and prevent and treat intervertebral disc herniation.

Promotes breathing

Research shows that intense Latin dance can strengthen the lungs and increase oxygen uptake, which can more effectively prevent diseases.

Reduce belly fat

People’s abdomen is generally not easy to move, and the sharp pelvic shaking and hip twisting of Latin dance are the most effective ways to deal with the fat on the lower belly, and the weight loss effect is Significantly.

In addition, regular Latin dance can enhance self-confidence; when you are mentally depressed or highly stressed, dancing to a Latin dance can also completely vent and relax your body and mind. Latin aerobics has high requirements on the coordination of movements. Bodybuilders must be relaxed during exercise and should not have a sense of fear or be afraid of being laughed at if they do not perform well.

The psychological benefits of Latin dance

Self-esteem:

Dancing Latin dance will make others look at you with admiration and give you a deeper sense of self-worth. Discover.

Confidence:

Many Latin dancers have experienced stage fright. It is one of the top ten fears in the United States. By dancing Latin dance, you can gradually overcome timidity and fear and develop self-confidence. , Self-improvement. Face countless tests and challenges with firm confidence and perseverance.

Relaxed social interaction:

Comfortable and relaxed social interaction is one of the four major personal needs. Dancing makes you better at interpersonal relationships and improves your ability to deal with others, public relations and social interaction.

Relax the spirit:

Facing the huge pressure of work and life, people's spirits are often in a state of tension and depression. Dance a few dances in the elegant and passionate dance music, Enjoy some free and happy time to adjust mentally.

Latin dance is an activity suitable for all ages and is beneficial to people of all ages.

For young children and teenagers: it can strengthen the body and avoid excessive obesity or thinness. It can overcome the weaknesses of being immobile, reticent, lonely and timid, and cultivate children's self-confidence, self-reliance, perseverance, bold and aggressive character. Cultivate their ability to interact with others and socialize from an early age.

For young people: It can change sub-health status early, relieve mental stress and depression caused by regular pressure in work and life, and maintain your body-building figure and youthful vitality

For middle-aged and elderly people: Effectively protect the right brain, avoid premature brain atrophy, keep your mind sharp and your legs and feet flexible, prevent and improve a variety of senile joint diseases, low back and leg pain, and Alzheimer's disease, so that you can be rejuvenated and live longer.

Currently, Latin dance craze is sweeping the country and the world. Life lies in exercise, and health is yours.

Expansion: What are the basic steps of Latin dance?

1. Forward and backward steps

1. The basic essentials of forward steps:

Three-point practice method:

Decompose the forward step into three points. At the first point, retract your hips, relax your left knee, press your instep down, and wipe your toes on the ground; at the second point, wipe your left foot Cross the heel of your right foot to a shoulder-width position, shift your center of gravity to your left foot, and touch the front of your right foot to the ground with your hips still flat. At the third point, send your hips and pull them back to the right as much as possible, while touching the inside of your right big toe. , slightly buckled in, reaching the highest point. Practice this repeatedly.

2. Key points:

The standing posture should still be kept straight, and lean forward slightly when moving forward to give people a three-dimensional feeling. Be careful not to lean forward too much due to inertia.

After practicing and becoming familiar with it, practice the hip positions continuously, without music at first, and then familiarize yourself step by step to make your body familiar with the process, and then practice with the music. The three points are actually distributed like this, the first point is two, the second point is and, and the third point is three. The point "and" is where the center of gravity is between the two feet before the left foot rubs the heel of the right foot, not where it rubs the heel of the right foot. The "and" after "three" is the same as the "and" after "two", but "four" means the forefoot touches the ground in the second point. When reaching "one", the instep is straightened, the knees are straightened, reaching the highest point, and the hips are at "four", which is always in "one". During the transition, until the end of the one point, the hip position reaches the maximum, that is, the side position of the body is also the maximum. You can clearly feel the toes touching the ground, absorbing the force of the floor, causing the body to lean forward slightly, and then do the next beat.

The upper body remains stationary, but the straight sideways position of the body should follow the shift of the center of gravity.

3. The route forward:

You can walk with your feet on two parallel lines, or you can walk on one line with your feet, or you can walk on cross lines with your feet (to a certain extent, if the hips are If you can practice it to a very exaggerated level, it is recommended that beginners not try it), and you must not walk to both sides (this mistake should not be made). Beginners should still walk on two lines, as it is easy to lose their footing on one line.

4. About crotch squeezing:

Crotch pushing is actually a process of crotch squeezing. The physical feeling is that the hips are squeezed by the ribs on both sides to achieve the purpose of lifting the hips. In fact, the shoulder blades of the back squeeze the ribs, and the squeeze of the shoulder blades is caused by the squeeze of the arms. This squeezing process is very difficult to do and very difficult to feel. When you are just starting to learn, it is better to simply send your hips forward, as long as it is in place.

2. Step back:

1. Two-point practice method:

At the first point, retract your feet, put your toes on the ground, brush the heel of your right foot, and reach At a shoulder-width position, shift the center of gravity to the left foot, place the inside of the little toe of the right foot on the ground, straighten the instep and knees, and tighten the hips slightly; at the second point, send the hips to the left, squeeze, and take the next step back. Repeated practice starts from the step back stance (taking the left foot as an example). The left knee is slightly raised, the toes touch the ground, retract the foot, brush the right heel, and reach the shoulder-width position behind. Shift the center of gravity to the left foot, and move the hip toward the Return to the back hip position, touch the inside of the little toe of your right foot to the backstep stance (right foot). Starting from the forward stance (taking the left foot as an example), the left toe touches the ground and is sent forward, passing the inside of the right foot. At this time, the center of gravity is still on the right foot. When it reaches the shoulder-width position, the center of gravity transitions to the left foot. Place the toes of your right foot on the ground and reach the stance where your right foot is forward.

2. Key points:

The upper body remains stationary and moves with the shift of the center of gravity, and the sideways position remains straight. Two points in music are: the first point, two, and the second point, and. So alternately. Four, when one is used, one is to squeeze the hips to reach the maximum point, and then follow with two. When practicing, pay attention to controlling the inertia caused by shifting the center of gravity. This inertia must be controlled well, otherwise it will cause the hips to be raised prematurely, and the following and will not be able to make sense, giving people a very awkward and inadequate feeling. When practicing with music, you should ignore the existence of these two points and express the rhythm of your body smoothly in the rhythm of the music.

3. About the rhythm of the body:

Rhythm is a continuous, extended and smooth feeling. Reflected on the body, it is the natural extension of the hands, the continuous change of the hip position, and the smooth and natural pace, giving people an overall sense of rhythmic beauty. Figuratively speaking, the shoulders of the upper body remain motionless, the hands show natural extension, the hips and waist in the middle part of the body twist freely, and the legs and feet of the lower body move smoothly and in place, reflecting the absorption of the force of the floor.

3. Hip-changing and basic steps in place

1. Hip-changing exercise essentials:

and: Lift your left foot, knee Slightly closed, toes on the ground, the heel of the left foot rubs the heel of the right foot, the center of gravity is shifted to the forefoot of the right foot, and the hip position is still flat during the exercise.

Two, the left foot squeezes the floor from the toes until the entire forefoot touches the ground, causing the entire body to rise slightly, and the center of gravity is still on the right foot.

And, instantly change the center of gravity to the left foot, and the other steps are the same as before.

Three, and, four, one, at the point of one there is a consciousness rising to the highest point.

After you gradually become familiar with it, you can practice using the figure 8 hips to achieve the purpose of changing feet and changing the center of gravity.

2. Easy mistakes:

When beginners first start practicing, they send their hips out in the and position, causing the buttocks to tilt back, affecting the overall aesthetics and looking awkward. . In fact, the hips are not stretched in this position, but the buttocks are still tightened.

The shoulders sway to a greater extent. The shoulders follow the shift of the center of gravity, and although they are allowed to float slightly, this is due to the feet squeezing the floor and transmitting the slight float to the upper body. However, the shaking amplitude is too large, giving the upper body a feeling of instability. Pay attention when practicing.

3. Movement essentials for moving in place:

At One, the center of gravity of the body is completely on the left foot. The direction of the sole of the right foot uses the power of the toes and the floor to rotate the ankle. Point straight right. At this time, the crotch position also moves from the front, and under the power of the right toe, the crotch is driven to the mid-span position. At this time, the toes reach the highest position.

And, by pulling back the left hip, the knees are slightly bent, and the force of the toes and the floor is sent to the side of the left foot. This action should be completed quickly.

About the rhythm of the body: When moving in place, the rhythm of the body is caused by the toes stepping on the ground, and the upward force generated is transmitted to the hip step, and the shoulders squeeze the ribs on both sides to generate downward force. , the competition between the two makes the crotch feel like it is being twisted, and the result is a figure-shaped crotch. During this time, the upper body still shifts following the shift of the center of gravity, but this shift is completed under the squeezing of the crotch. When I first started practicing, it was very difficult to find the "twisting" feeling. "Twisting" means twisting the left hip forward, sinking the left shoulder, pressing the left ribs backward, twisting the right hip backward, sinking the right shoulder, and pressing the right ribs forward. vice versa. At this time, the buttocks still need to be slightly tightened.

Four, one, the two actions are coherent and should not be separated.

After practicing and becoming familiar with it, I found that the crotch can naturally form a figure 8, and the conversion of the hip position is completed by squeezing and the driving of footsteps, which means moving in place. The steps have been practiced to a certain extent.

4. Standing stance

1. Standing stance is divided into standing stance, forward stance stance and backward step stance. This is the prerequisite for practicing forward and backward. Take the left foot for example.

2. Easy mistakes:

The left foot is not on the inside of the big toe, and the crotch is not pulled back enough, causing the crotch to be loose and the right part is not in a straight line. , The body is not perpendicular to the ground and the body leans too far forward, the center of gravity is unstable, the distance between the two feet is too large, or too small, the overall feeling is awkward, the legs are not straight, the knees are drooping, and the three-dimensional sense is not strong

　3 .Basic essentials of the step back stance:

Start from the original stance, touch the toes of your left foot on the ground, and send it forward to the front of the body until it is shoulder-width apart. The inside of the little toe touches the ground, and the instep is slightly buckled. Straighten and shift the center of gravity to the right foot, keeping the right side in a straight line. Others are the same as the basic stance.

4. Easy mistakes:

The right hip is loose, the buttocks are tilted back, and the right side is The position is not in a straight line, the hips should be tightened and the insteps should not be straight

Rumba dance places great emphasis on the three-dimensional sense, and this three-dimensional sense is reflected through the coordination of various parts of the body. The important points are the toes, insteps, knees, hips, the squeeze between the ribs, the natural depression of the shoulders, the natural opening of the arms, and the natural drooping of the hands to form the overall beauty.

5. The key to forward stance is:

The inside of the big toe touches the ground, the instep is straight and buckled, the crotch is pushed back laterally, and the right side of the body Straight line, upper body still stationary. In Latin dance, the upper body refers to the area above the diaphragm of the chest, that is, the chest, shoulders, neck, and head. Staying still means staying relatively still with the center of gravity, and the upper body should follow the center of gravity and shift naturally, rather than staying absolutely still while being separated from the center of gravity. The key to the backward stance is: the inside of the little toe touches the ground, the instep is straight and buckled inward, the hips are tightened, and the right side of the body is straight. Regarding the landing of the feet: In Rumba, great emphasis is placed on the contact between the feet and the floor. During the forward step, the toes are sent backward to touch the inside of the big toe. During the backward step, the toes are sent forward and touch the inside of the little toe. Each time Not a single movement left the floor. Because the movement of the feet depends on the force of the feet and the floor to achieve.

6. Understanding of sending:

In Rumba, there are two sendings, one is sending the feet and the other is sending the crotch. The purpose of foot movement is to absorb the force of the floor to achieve the purpose of foot movement. (Sending) Hip squeezing is a combination of squeezing and stretching of the ribs on both sides to achieve the transition of the crotch in front, side and back.

7. Basic essentials for forward stance:

Stand on the same spot and move the toes of your left foot backward until the distance between the toes of your left foot and the heel of your right foot is the same as your shoulder. In a wide position, the toes of the left foot and the heel of the right foot are in the same straight line. The inside of the big toe of the left foot is on the ground, slightly buckled in, the instep is straightened, the legs are naturally straightened, and the crotch is pulled back to the left as much as possible. The right leg, right hip, right rib, and right shoulder are perpendicular to the ground and in a straight line, with the center of gravity on the right foot. The rest are the same as the basic standing posture. Lift the left heel, brush the inside of the right heel, touch the toes, shift the center of gravity to the right foot, and point the knee straight forward. The movements of other parts of the body are the same as the basic standing posture.

8. Basic essentials of standing in place:

Moving in place is a lateral movement to the left and right, with the center of gravity still remaining on the sole of the forefoot. Take the left foot for example.

　And, that is, the preparatory action, lift the left foot, touch the toes to the ground, close the knees slightly, still tighten the buttocks, and there is a certain amount of squeezing between the right hip and the side of the right ribs. The center of gravity is on the ball of the right foot.

Two, the left foot steps on the ground from the toe to the sole of the foot. At this time, the center of gravity is still on the right foot.

And, follow the center of gravity, switch to the left foot, lift the right foot, touch the toes on the ground, close the knees slightly, and tighten the buttocks. There is some compression between the left hip and the side of the left rib.

Three, the right foot steps on the ground from the toe to the sole of the foot, and the center of gravity is still on the left foot.

and, same as above. Shift your weight to your right foot.

Four, step your left foot sideways about shoulder-width apart. At this time, your center of gravity follows your left foot. Straighten your upper body with your right foot. Feel the squeeze between your upper body when your right foot is straightened and your ribs, and your left hip. In the forward stride position, the big toe is on the ground, with the ball of the foot pointing forward and to the right.

Start from a basic stance (take your left foot as an example).

Expansion: Latin dance has five types of dance:

Rumba, cha cha, samba, jive, and bullfight.

Each of the five Latin dances has its own style, the passion of samba, the liveliness of cha cha, the gracefulness of rumba, the strength of bullfighting, and the fun of cowboys.

Rumba

Rumba originated in Cuba, and the music is in 4/4 time. Each number stands for one beat. The tempo is about 27 bars per minute. The characteristics of Rumba are: lingering music, soft dance, and graceful dance movements. Cubans are accustomed to walking with their heads on their heads and twisting their hips to both sides to adjust their pace and maintain body balance. The dance steps of rumba inherit this characteristic. Original dance style blended with modern sentiment. The movements are stretched, lingering and charming, the dance is lyrical, romantic and graceful. Paired with lingering and euphemistic music, the dance is full of romantic sentiment. The most representative dance in Latin dance is Rumba, which is known as the "soul of Latin".

Chacha (Chacha)

Chacha originated in Mexico. The music is in 4/4 time and the speed is about 31 bars per minute. The rhythm is, two, three, chacha, one. Each number stands for one beat, and each of them accounts for exactly half of the beat. Cha Cha Cha has interesting music, strong sense of rhythm, fancy dancing, neat and compact dance steps, lively and cute dance, and is widely popular all over the world!

Samba

Samba originated in Brazil. The music is in 4/4 or 2/4 time and the speed is about 51 bars per minute. Samba dance, with its warm music, dynamic dance and swaying steps, is deeply loved by people!

Jive

Jive originated from the western United States. It was a popular jive dance in the 1920s and 1930s. The dance steps include tap movements. The rhythm is fast and exciting, the movements are rough, and the skills of holding the dance partner and swinging are included. It is a dance that expresses the shepherd's strong body and free and unrestrained emotions. It has unique charm. Later, it was regulated and entered the social world and performance dance field. It was introduced to Britain during World War II and gained rapid popularity. The jive music is in 4/4 time. The dance music is cheerful, dynamic, and the dance steps are rich and varied. Its strong twisting and continuous and rapid rotation often make people dazzled and excited.

Paso doble

Bullfighting originated in France and developed in Spain. Its music is in 2/4 time and the speed is about 62 bars per minute. The majestic music, bold dance, and powerful and exciting steps of bullfighting are the reasons why people have a special liking for it.

Originally a Spanish march, the music is majestic and the dance style is full of masculinity. It is also because of this music that the bullfighting scene itself was inspired. In short, the bullfight is an interpretation of the bullfight; the role of the male dancer can be compared to the matador, and the female dancer represents the red cloak used to attract the attention of the bull. ;