Basic essentials of ballet

Ballet is a fitness dance that pays attention to the beauty of posture. Everyone has known ballet since they were very young. Below are the basic essentials of ballet that I share. Everyone is welcome to read!

Basic essentials of physical ballet

For a beginner, introductory courses in physical ballet generally focus on improving the students’ basic qualities and adjusting them. body posture. After a simple warm-up, start training on basic qualities, starting with leg presses.

Leg press is not just for the graceful dance, but it also has many benefits in fitness, such as: it can promote blood circulation, reduce muscle fatigue, and shape muscle lines, etc. wait. Leg pressing is a static stretch, and after each press, dynamic stretching (kicking) must be performed. Since kicking is a relatively strenuous movement, it also has the effect of improving strength and losing weight.

Everyone should know the standing posture of ballet. It is a very simple movement. It focuses on sinking the shoulders, protruding the chest and neck, and then tightening the waist and abdomen to stand upright, reflecting a tall and straight posture!

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 high and the other is low); another example is , many people misunderstand the action of "raising the head and lifting the chest" and end up "slumping the waist and sticking out the 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.

My reminder: Fitness ballet is mostly performed by women around 30 years old. On the one hand, this is related to the soothing and graceful rhythm of ballet. On the other hand, women at this age begin to decline in physical fitness. The gradually decaying body causes the well-proportioned figure to begin to deform, muscles relax, fat accumulates in the waist and abdomen, and physical strength is not as good as before. , fitness at this time is the best way to delay aging.

12 basic ballet movement training

Demi plie (half squat)

The training purpose and significance of demi plie: it is the basis of all basic technical movement training , runs through a series of basic movements to prepare the abilities and methods for other squatting movements and jumping movements. demi plie mainly trains the ability of leg muscles and the control ability of the back, trains the flexibility and flexibility of the Achilles tendon, knee joint, hip joint and other parts, promotes the growth of the balance of the entire body and the ability of each part, and provides a better Lay a good foundation for completing other technical movements.

The requirements of demi plie: It varies according to each student’s personal flexibility and external conditions. During the training, the legs will be adjusted without affecting the body’s verticality and correct standing. `Maximum external opening, standard external opening is 180 degrees, toes, knees, cross and shoulders are on the same plane.

During the movement, the speed of squatting and straightening the legs should be even. The body should be stable, the back should be vertical, and the soles of the feet should be flat on the ground. Do not move your feet forward or backward. The range of the two-person half squat is such that the knees and toes form a vertical line up and down. In the second and third fourth positions, the heels do not leave the ground.

When doing squats, you should pay attention to the use of breathing. Only by mastering your breathing will your movements become smoother and more relaxed. Generally speaking, you inhale before starting a plie, exhale slowly during the squat, and inhale again as the legs gradually straighten.

Grand plie (full squat)

The training purpose and significance of grand plie: grand plie and demi plie have the same training purpose and significance, and it is the continuation and development of demi plie. .

Grand plie mainly trains the ability of leg muscles and the control ability of the back, trains the flexibility and flexibility of Achilles tendon, knee joint, hip joint and other parts, and promotes the balance of the entire body and the improvement of the ability of each part. increase.

Requirements for grand plie: Same as above for demi plie. In addition, when squatting your legs to the deepest point, do not actively push up with your heels.

battement tendu

The training purpose and significance of battement tendu: it is the basis and extension of all movement training in basic ballet training. Correctly learning and mastering its normative practices can provide Lay a good foundation for learning other movements. battement tendu mainly trains the flexibility, flexibility and ability of joints, ligaments, muscles, etc. in toes, soles, arches, ankles, Achilles tendons, etc., while also training the body's vertical standing, stability, back control, etc. , so that the leg muscle groups can be stretched and opened.

Requirements for battement tendu: During the action, the human body stands vertically, and the weight of the body is evenly distributed on both feet. When the power foot rubs out, the center of the body moves slightly to the main leg. Straighten the power leg and keep it open. The sole of the foot is close to the ground and wipes out. The heel leaves the ground first, then the arch of the foot and the sole of the foot leave the ground at once. Finally, the toe touches the ground. The distance that the toe wipes out is two steps. The furthest point that can be reached while maintaining a stable, level position without moving. The route and process of retracting the power foot to the main leg are reversed in sequence according to the movement sequence of each part when coming out, and the foot is retracted to the position before the action started.

When moving forward: move the heel first, keep the toes, keep the feet and legs open, and rub them out to the farthest point directly in front. At this time, the power toes and the outermost sides of the main heels are in an angle. Vertical line; when retracting, move the toes first, keep the heel, and retract the foot to the position before the movement.

When doing it to the side: Push the heel forward, keep the foot and leg outward, and rub it to the farthest point to the side. At this time, the power foot and the main foot are in a parallel "one word" online; then return your feet to the position before the action according to the original route.

When doing backwards: move the toes first, keep the heels, keep the feet and legs outward, and rub out to the farthest point directly behind. At this time, the power toes are perpendicular to the outermost side of the main heel. line; when retracting, move the heel first, keep the toes, and retract the foot to the position before the movement.

battement tendu jete (small kick)

The training purpose and significance of battement tendu jete: This action mainly trains the strength and ability of the feet to kick outwards. Through this The training of wiping the floor and kicking quickly improves the ability and flexibility of the legs, laying a solid foundation for large-scale kicking movements and big jumping steps.

Requirements for battement tendu jete: use your feet to kick your legs into the air, kick out and retract your feet quickly, forcefully and quickly, keep your hips stable, and do not ignore the need to wipe the floor before throwing and retracting your feet. The whole process.

battement fondu (single-leg squat)

The training purpose and significance of battement fondu: mainly train the flexibility, outward opening and mutual coordination of the feet, and exercise the main leg The ability to bear the weight of the body and stabilize the center of gravity, strengthen the ability of the waist and back muscles, and lay the foundation for future large-scale movements and the ability of the knee joint to cushion when jumping and landing.

Requirements for battement fondu: Both legs should be bent and straightened at the same time on the basis of equal outward opening. The straightened power leg should have a feeling of infinite extension. The movement should be meticulous and slow. After exiting Don't lift your hips when you lift your legs.

battement frappe (small elastic legs)

The training purpose and significance of battement frappe: mainly exercises the flexibility and agility of the calves and feet, and strengthens the strength of the legs through strength and speed training. The overall openness and muscle ability lay the foundation for future fast movements of the lower legs and small jump movements.

battement battu (hitting)

The training purpose and significance of battement battu: It mainly trains the ability of the lower legs to move quickly and flexibly, and enhances the flexibility of the knee joint.

Battement battu requirements: Keep your legs open during the movement, do not shake the part above the knee joint of the power leg, and tighten the ankle; the knee joint of the power leg should be relaxed, and the power foot should be tapped inward and outward. The route is a straight line of movement, and the route must be clear.

battement developpe (control) developpe (original meaning: stretching)

The training purpose and significance of battement developpe: mainly train the outward opening and control ability of the power leg, and train the leg outward through developpe The ability to control extension also enhances the ability of the main leg and back.

Requirements for battement developpe: During the movement, pay attention to the verticality and accurate center of gravity of the body. The main leg should be straightened, the main step should be lifted upward, and the power leg should be sucked to the knee and the height of the knee should be maintained during the process of extending the leg outward. Keep your legs straight in the air without shaking.

battement releve lent (control) lent (original meaning: slow)

The training purpose and significance of battement releve lent: mainly trains the outward opening and control ability of the power leg, and also enhances the The ability of the main leg and back lays the foundation for the control and movement of other power legs in the air.

Requirements for battement releve lent: During the movement, pay attention to the verticality and accurate center of the body. The main leg should be straightened, the main step should be lifted upward, and the legs should be taut in the air and do not shake.

Grand battement jete (big kick)

The training purpose and significance of grand battement jete: mainly train the relaxation of leg muscles and ligaments, and train the feet to be thrown into the air quickly after wiping the ground ability, improve the control ability of the abdominal and back muscles and main leg, and lay the foundation for future large-scale kicking and jumping movements.

Requirements for grand battement jete: During the movement, keep the body vertical and the legs outward, lift the hip joint of the main leg upward, and pay attention to the entire process of kicking and retracting the foot after wiping the ground.

rond de jambe a terre (circle)

The training purpose and significance of rond de jambe a terre: mainly train the opening, relaxation and stability of the hip joint, exercise the legs and The outward opening of the feet, through the maximum circle training of the toes on the ground, can exercise the flexibility and ability of the toes, arches, soles, insteps and ankles, and prepare the legs for large-scale circle movements on the ground and in the air. Good method and ability preparation, and it can also enhance the control ability of the low back muscles.

Requirements for rond de jambe a terre: the two spans are parallel, the main span is lifted upwards without shaking, during the movement, the toes are drawn outward to the farthest point that can be reached, the legs are straightened and kept open, The toes should not leave the ground. When the toes are in the forward and backward positions, they cannot exceed the outermost limit of the heel of the main foot. When the power foot is in the first position, the toes are open and the heels are close to the ground.

rond de jambe en i air (air circle)

The training purpose and significance of rond de jambe en i air: mainly exercises the flexibility and agility of the lower legs, while improving various parts of the body While controlling the ability and ability of the legs, it also makes the calves flexible and expressive, and exercises the whole leg's outward opening. ;