1. Music Moden Dance needs a quiet soul to dance

The rhythm of music is very slow and the melody is beautiful. Under the guidance of melody, do seven major trainings, such as head stretching, shoulder turning, diaphragm muscle circulation, stretching of both sides of waist muscles, stretching of thigh muscles and arm muscles, support and conversion of ankle strength, breath conversion (exhaling and inhaling) and knee bouncing. This is the beginning of training. What is needed is to move the body and get into the state quickly. The requirement is to reflect the strength of the body and the control of music.

Second, forward and backward

In the second stage, the main training is balance and stability, and the basic body training method of ballet is adopted. Step forward, tiptoe out of the foot, explore the floor with the outside of the foot, focus on the hind foot, step down and step on the center of gravity, then push forward and extend the body, including the extension of the arm. What needs to be emphasized here is that the body jumps round, that is, every time you return to the center of gravity, you must find the feeling of leaning back, and then push it with your back to form a big circle. Back off in the same way. The main thing is stability and physical coordination.

Third, the spine is upright

Waltz music, the spine extension exercise can not only practice the middle-level ability, but also help everyone to experience the changes in the body, which leads to the changes in the feeling of the center of gravity on the feet and the changes in the feeling of the feet on the floor. Divide the spine into four parts: cervical vertebra, thoracic vertebra, lumbar vertebra and sacral vertebra, step on the floor with your feet, and bend one vertebra at a time under the guidance of waltz music to form a descending sequence. The difficulty lies in ensuring that the other three parts are upright when descending the cervical vertebra. Similarly, when descending to the thoracic vertebra, the lumbar vertebra and sacral vertebra remain upright, divide the whole part into machines and control them separately. When reaching the sacral vertebra, step as far as possible and stretch the back of the thigh to lengthen the muscles. When you get up, it's the same, always * * * with four beats, and the last one is the cervical vertebra, until it stands upright. It mainly trains the control ability of each piece of the spine and the stretching of the muscle lines of the thighs.

Fourth, step across and extend upward

Waltz music, with good shape and lines, extends from the roots to the top of the head. The practice of stepping across is an important basis for learning to dance from "feet with body" to "body with feet". Changing spans can fill the gap between movements and make dance fully reflect the fluidity of music. The difficulty is that the shoulders are always pressed down and the back is leaned back, so that the body is completely upright on one leg and stretched like a spring. When changing spans, ensure that the position of the central axis remains unchanged, and shaking from side to side is not allowed. In the second half, the back muscles are used to drive the big arm muscles to extend. The main point is to keep one side of the body position unchanged, while the other side tries to extend, relax the arms and find the melody of music to dance.

5. Physical mobility training

Music foxtrot. The difficulty of foxtrot lies in the extension and continuous exchange of liquidity between legs. This also led to the foxtrot being called the most difficult dance of modern dance. Grasp the rhythm of music, practice kicking, the left foot slides off the floor next to the right foot, and the right foot looks for the pressure on the floor, so as to facilitate the left foot to kick out. When the left foot kicks out, tighten the toes and push forward with the strength of the right foot as far as possible, pushing to the limit of the body, converting it into the heel of the sole, with the center of gravity between the legs, clamping the thigh, wiping the floor with the tips of the left foot and the right foot to recover the right foot, and then converting it into the left foot push, and so on. The key point is to grasp the balance of the body, the flow of the body, and the maximum straight line extension, while keeping the body at the same height. Forward four (one eight beats), backward four, and then change to four on the left and four on the right. When you are in the left and right position, you need to pay attention to reflexivity. The so-called reflexivity refers to stepping and turning, while your body is still facing straight ahead.

VI. Body flow and ankle strength transformation

What is mobility? Mobility is the characteristic of the body's translational movement in the process of dancing, flowing like running water. Dance is fluid, first of all, the steps should be steady and agile, and second, the pace should be big enough. Many people's dances lack fluidity, on the one hand, because their steps are too small, and on the other hand, because of their poor essentials. They always feel that their steps jump out at sixes and sevens instead of flowing out. To make your dance moves fluid, the movement of your body's center of gravity must be pushed out by the supporting legs, not dumped out. The supporting legs should not be out of control, and the body should move smoothly, and the center of gravity must move first. The legs move with the body, not the legs pulling the body.

musical foxtrot. It is the same as the low five requirements. The only difference is that you must lift your heel, slide it with your sole, extend your toes as far as possible, and keep your body at a height. At this time, I found out how important the strength of the ankle is. Try it for 5 minutes, and the soles of my feet will be sore and hot.

VII. Stretch waltz music by turns with striding rotation

The center of gravity of legs is a bit like squatting, but it is definitely not squatting. The muscles behind you lean back. Under the guidance of music, stretch the left side first, and realize that you want to go left first, then turn your center of gravity between your legs and stride, continue to step on the center of gravity of your left foot, and try to stretch your left span reflexively. Drive the shoulders and arms to extend. Then return to the right position, and then step on the right cross again. The key point is that we must return to the right position first every time we cross the transition, that is, we can only go out from the end of all the three to the center of gravity, and we can't go out sideways or backwards (who taught us to reverse the foot before, pull it out and shoot it to death, and reverse the foot means to return to the right position and then kick it again)

VIII. Turn and stretch training

Waltz music, the center of gravity is on the right foot first, and step on the floor ONE to exert strength. A three-beat, push the center of gravity to the left foot, rotate the stride, drive the shoulder with the stride rotation, extend the arm, extend the right shoulder forward, and extend the left shoulder backward, then stretch the center of gravity on the left foot to a high position for display, and drop the center of gravity at the end of Three to continue pushing to the right foot. The key point is that the main force pushes and pushes the body at the same time, and you must not throw your shoulders.

9. Stretching training of the lower thigh muscles

Waltz music is similar to the seventh training, but the difference is that the center of gravity is in the position, that is, the state of the side leg press. Pull your thighs apart. Needless to say, this difficulty must be in the toughness of my thigh, which makes my inner thigh tremble. Then it's even more difficult to step on the floor with the center of gravity leg and reach the high position of the body after leg press. This is not a dance, it is simply torture. When I stop, my legs tremble and my cable shakes.

1. Body Tilting

Body Tilting in Modeng Dance means that the central axis of the dancer's upper body forms an included angle of less than 9 degrees with the horizontal plane of the floor. In the striding lateral movement, the waist and hips are always laterally moved together with the footsteps, and then the part above the waist and hips gradually follows up to keep the center of gravity stable, thus forming a natural tilting movement that conforms to the physical laws. When you turn left with your left foot or turn right with your left foot, your body leans to the left, and when you turn right with your right foot or turn left with your right foot, your body leans to the right, which is also a natural tilting action that conforms to the law of motion. When leaning, it's terrible that many people use the lateral bending of soft rib instead of the upper body, which leads to the bending of the spine and shoulder loss. The main harm of leaning the body should be to fold the hips and relax the joints of the lower limbs. Do more lateral bending below the groin, pull up both sides of the upper body, and keep the axis straight. Don't use the lateral bending of the spine to show the inclination. This is extremely wrong. I would rather not lean than bend the axis.

Xi. Swing out the leg

Swing means that the dancer's body swings like a swing when moving forward and backward. When starting forward, it swings forward like a swing, with the feeling of swinging from top to bottom and then rising to the highest point on the other side. When moving backward, it swings back like a swing, with the feeling of swinging back from top to bottom. The feeling of swinging is actually reflected by the lifting and translation skills of the dance steps, so we must find the feeling of swinging like a swing when we jump forward or backward with the lifting steps. Left and right reflexes and foxtrot music are similar to the sixth and fifth training. The key point is to stand firm with the main leg on the floor, squeeze the floor and swing the power leg out of the foot. When you leave the foot, you must stretch your toes, switch between the toes and the soles of your feet, and then put your toes back to stop the floor. What you need is the coordination of the whole body. Don't use your hands and feet together. Also, use the feeling of striding in the seventh training to drive your thighs to exercise, and don't throw your legs. Another common problem is that when some people jump sideways, the exercise leg passes by the foot of the support leg and pauses there for a long time, which makes the whole dance step incoherent. Don't stop when the exercise leg passes by the feet of the support leg, and continue to move laterally to the front or rear.

12. Push the waltz music forward and backward

. The key point of lifting is to keep the body vertically up and down, so that boys and girls will not squeeze each other during dancing. The vertical lifting of the body must always keep the center of gravity at the center of the foot, and achieve this goal by folding the ankle and crossing. Vertical descent of the body can be achieved by practicing "sitting on a high bench". Put the center of gravity back on the bench in the right position, then use the strength of the thigh root to raise the strength in the middle to the highest position, step on the sole of your foot, supported by the strength of your ankle, and open your arm, which is a bit like flying, and then continue to step on your right ankle, and when your left ankle is free, your toes will come out forward. At this time, your center of gravity is still on your right leg, then move your center of gravity high and step on your left leg. When your center of gravity arrives, step on the bench and don't drop your heel and fall slowly. The general trend of your upper body. When you are in a high position, remember that your body is adducted, and your crotch, waist and chest relax and feel a little surrounded. Continue to push up to the high position and retreat in the same way. The whole process is very coherent.

XIII. Swing

Waltz music, which is the most abnormal in the whole training. The so-called waist is actually the middle section. There are many ways to make the middle section strong, such as doing sit-ups (if you want to practice modern dance well, the explosive power of the middle section is the strength of the lower abdomen when you sit up, which is very full), or maintaining a supine posture, and then supporting your back hard to ensure that your body is suspended at 45 degrees. Do you know how to do sit-ups in a general posture? It's so painful to stay in that position for two minutes. I think my abdomen and stomach are going to explode. This is torture in disguise. Well, you really need these abnormal methods to practice well. Continue to swing your waist, which is more abnormal than the above two, make your waist round and waltz. First, stand with your toes apart and sit on the bench with your center of gravity, then press your back forward, drag the CD forward by hand, and use your waist strength to drive your body to face the side and then draw a circle to the other side. You need to keep your palm up, keep your back horizontal when facing forward, stretch horizontally sideways when facing sideways, keep your waist and chest horizontal when facing backward, and draw a big circle with your arm back to keep the CD in your hand. When you lean back, press down as much as possible, and relax your knees and press forward. The whole movement is driven by waist strength and continuously exerted. The key point is the balance and toughness with the body. Alas, I'm getting old. This is a difficult move. The teacher said that I was afraid of crushing us all. I do feel disabled, too. After practicing this. . .

XIV. Forward and Backward

It includes separate exercises for boys and girls (heel-dropping and heel-dropping), and 1 ways of * * * simultaneous contact (boys' hands are on top, girls' hands are on top, girls hold men's shoulders, boys hold girls' shoulders, boys and girls lead their bodies, and the combination of heel-dropping and heel-dropping). In the process of moving forward and backward, we should experience the change of heel and toe, the main foot stepping on the ground, the downward force of moving foot, and the center of gravity moving continuously.

Returning after advancing at the same time includes swinging and tilting, stretching the left and right muscles to cause the body to tilt, and remember to press the shoulders, otherwise it will not tilt but resist the shoulders. Power keeps coming, and it can't be interrupted. In the past, I always knew that I was working in one, but now I need power to continue. two and three should continue to stretch that power. You can't slack off at all, and your body relaxes and swings when you are in a high position.

XV. Continuous axis rotation

The synthesis of all the previous exercises, including forward rotation and backward rotation, is realized by swinging, so it is necessary to twist the ankle and step on the ground in the right position, so as to generate a reaction force on the body to realize rotation. When rotating, the body relaxes, eyes are fixed on a point, and the center of gravity is shifted continuously and rapidly with the sole of the foot. The smaller the footsteps, the faster the speed. The foreigner's continuous ten-odd turns were easy, and I was dumbfounded, alas. Rotation is the essence and the most difficult part of dance. I'd better stop here. Let's practice and compete more.