The basic skills of ballet: leg press

This is the most basic training content in basic dance training, which are front, side and rear leg press. The practice of leg presses helps open the ligaments in the student's leg joints. When pressing the legs, pay attention to keeping the leg joints upright, opening and straightening the insteps, and keeping the upper body upright.

Press down until there is no gap between your upper body and legs. Some students' ligaments are too tight. Don't be strict and insist on pressing down during the leg pressing process. Maintain a correct posture. Over time, the ligaments can be stretched to meet the requirements.

Special attention should be paid to keeping the crotch straight. When pressing the side and back legs, students are most likely to have their hips protrude and slant, and they need to be corrected in time. When pressing the side leg, hold the bar with the hand on the same side, put the other arm close to the ear, move closer to the leg and stretch as far as possible to lengthen the side waist. When pressing the back leg, pay attention to the flat shoulders, don't shrink the neck, support the head to prevent it from falling, and stretch back.

The correct way to press the legs in basic dance skills

1. Positive leg press

Facing an object of a certain height, such as a high platform, table or chair, stand with your legs together , lift your left leg, place your heel on the rib, lift your toes, bend your ankle joint tightly, and place your hands on the knee of your left leg. Straighten your legs, straighten your waist, and retract your hips at the same time. This is something that many people don't notice. Bend your upper body forward, vibrate your legs forward and downward, gradually increase the strength, and then switch legs. Depending on your flexibility, you can touch your toes with your elbows, forehead, or even your chin.

2. Side leg pressure

Face the ribs and other supports to the side of the body, support the right leg, turn the toes slightly outward, lift the left leg, place the heel on the ribs, and hook the toes Stand up, bend your ankles tightly, raise your right arm, and place your left palm on your right chest. Straighten your legs, stand upright, open your hips, and vibrate your upper body to the left. Your hips and lower back will get a workout in this exercise. When doing this movement, it is easy for the legs to become uneven and the body to bend forward. Therefore, during the exercise, you should pay attention to abducting the toes of the supporting leg, pushing the hip forward of the pressed leg as much as possible in front of the body, tucking the shoulder inward with the left arm, raising the right arm upward, and stretching behind the head. At the same time, press your legs behind your shoulders. Gradually increase the amplitude until the toes can touch the back of the head.

3. Press your legs backwards

Stand with your back to the ribs and your legs together, with your hands on your hips or holding an object of a certain height. Support your right leg, lift your left leg, rest your instep on the ribs, and keep your instep straight. Bend your upper body backwards and perform vibration pressing movements. Alternate left and right legs. Hips, waist and neck can be exercised. This action requires the legs to be straight at the knees, the supporting foot to be on the ground, the toes to grip the ground, the chest to be raised, the hips to be extended, and the waist to be extended. When doing this exercise, your legs are easy to bend, so you can ask your partner to help lift the knee of your pressed leg, and use one hand to press your waist and hip to help straighten your waist.

It is worth noting that during the leg press process, attention should be paid to keeping the leg joints upright, opening and straightening the insteps outwards, and keeping the upper body upright. Press down until there is no gap between your upper body and legs. Some people's ligaments are too tight. Don't be strict about pressing down during leg pressing. Maintain a correct posture. Over time, the ligaments can be stretched to meet the requirements. Special attention should be paid to keeping the crotch straight. When pressing the side and back legs, it is most likely that the hips will protrude and slant, and they need to be corrected in time. In addition, when pressing the side leg, hold the handle with the hand on the same side, put the other arm close to the ear, move closer to the leg and stretch as far as possible to lengthen the side waist. When pressing the back leg, pay attention to the flat shoulders, don't shrink the neck, support the head to prevent it from falling, and stretch back.