Body ballet spins like a swan
Put on ballet shoes and tiptoe freely on the stage.
When the body is about to fall, the “prince” suddenly appears to lightly waist up and hold you up . The dream of the theater is not so easy to realize, but combining the art of ballet with daily fitness, it has the elegance of ballet and is easy to learnAs a result, physical ballet “flyed” into major fitness venues.
Physical ballet combines the advantages of yoga, ballet, modern dance and other sports methods to make people more slender after training.
■ Nouns Explaining Body Ballet As the name suggests, Body Ballet is the basic element inheriting Ballet. It strives to simply and effectively decompose ballet movements, and incorporates several characteristics of Ballet, such as openness, tightness, and straightness into the routine of body training rules., Focus on the shape of the human body.
Although the intensity of the action is not great, it can exercise the internal muscles of the body, thereby shaping a straight and beautiful body.
Under the slow password, more than a dozen ladies in ballet suits, in a soothing music, have one leg tiptoe, and the other leg slowly lifted back to slide out a beautiful arc,Finally settled in midair, like a swan flying wings.
This is not the practice of baseball scholars in the classroom, but actually a group of ordinary scholars learning physical ballet.
According to Jade Bird’s professional coach Li Mei listening to the introduction, physical ballet training is generally divided into four parts: warm-up, basic skills (handlebar training part), ground (exercise the softness of legs, waist and other parts), and finally the combination of body rhythm and dance.
The body ballet has too many shoulder and arm movements, which is especially suitable for office white collars to relax and strain shoulders.
Physical ballet requirements for physical conditions allow, as long as there is no joint and bone pain, you can participate.
During the training process, physical ballet does not require that the legs are kicked straight, the feet are lifted high, and the ballet is standardized and easy to learn.
There are many techniques for detailed movements. According to Li Mei, a birdie coach, there are many techniques for body ballet movements. Ground quality training includes sitting on the ground to do hook and instep, supine leg suction, etc .; handle training includes single-leg squatting and small elastic legs, compressionFront legs, side legs, etc .; training is divided into hand position and foot position training, such as arm wave-shaped dancing, feet round and other actions.
DEERIERE should be stable while practicing. DEERIERE is a ballet vocabulary, which refers to the action of lifting legs and squeezing backwards.
Support your body with your knees and hands, and perform telescopic exercises on your legs to exercise your abdominal muscles, back muscles, and thigh muscles, as well as raise your hips.
Note: Keep your body steady and do not bend your elbows when you practice.
Abdominal exercises pelvic do not shake the most important thing in ballet gymnastics is to train the abdominal muscles for the purpose of abdominal muscle exercises.
Gut and abdominal muscles are the muscles that control the pelvic forward and support the lumbar spine.
By exercising the intestinal and abdominal muscles, you can adjust your standing posture and make your abdominal breathing smoother.
Lie on your back with your knees bent.
Raise one leg to the position you think is easy, count 4 times in your heart, then lower, and count 4 times in your heart.
Next, raise your legs at the same time, keep the silent number from 1 to 8, and then lower.
Note: Do not shake the pelvis when lifting one leg and lifting both legs at the same time.
Practice abdominal breathing, relax and sit on the mat, relax your feet naturally, start leaning forward from your sternum downward depression, lower your chest with your chest down, inhale only with your nose, and lift your abdomen.
Feel the diaphragm is lowered and the exhalation is short, divided into two.
Relax your shoulders and feel the chest open back.
After two short breaths, change to one long breath.
After exhaling, the upper body relaxes and naturally leans forward.
The above is a complete process, repeating 4 groups in this way.
Five minutes as a group, do step by step, and do not lift your shoulders.
Special reminder: learning form ballet should be carried out under the guidance of a professional teacher.
If you can’t complete it according to certain action essentials, you can’t even achieve the purpose of weight loss, and even local muscle thickening will occur.
■ Weapons and equipment ● Ballet skirt: As long as it is tights.
But wearing a professional ballet skirt has a more swan-like feel.
● Ballet shoes: Beginners are more vulnerable to injuries due to lack of physical flexibility and mastery of movement essentials, so they can only buy flat shoes.
After training to a certain level, you can buy shoes with heels under the guidance of the coach.
Ballet skirts cost about 250 yuan and ballet shoes cost about 50 yuan.
The store of Beijing Dance Academy and the store of Central Ballet are very good.
■ Players said that they like the feeling of tightness in their entire body. Yang Ye (38 years old, a civil servant) used to have loose muscles and a wide back. I often had to entertain socially. The original shape made me very upset.Under the introduction of a friend, I studied physical ballet.
During each exercise, the muscles of the whole body are tightened inward like contracted springs, unconsciously thinking that their entire body is contracting inward.
After 8 months, my muscles became firmer, especially my back became more beautiful because of “shrinking”.
Tight but relaxed Wu Ying (29 years old, financial work) Because she is very busy at work, she can only take time to practice every week.
Stretching my body in beautiful music makes me feel that although my whole body is tight, my emotions pass the music and slowly relax.
After a hard day’s work, the physiology of fatigue is rested.