1. What are the instruments for leg training
1.1. Sitting type leg pedal
It mainly exercises quadriceps femoris and tibialis anterior muscle, which is especially beneficial to strengthen patellar ligament and knee joint.
1.2 sitting leg abduction trainer
Mainly practice the muscle groups on the outer thigh, especially for girls with more fat on the outer thigh. It has a good plastic effect and can also enhance female metabolism.
1.3. Back leg flexion and extension trainer
I mainly practice my hamstrings. Hamstring muscle is the general name of a series of muscle groups on the back of the thigh, including the long head of the biceps femoris, the short head of the biceps femoris, the semitendinosus and the Semimembranous muscle. Practicing this instrument can develop the strength of the legs well, because it is antagonistic to the quadriceps femoris, so it can make the legs more coordinated.
1.4 thigh stretcher
Mainly practice the front of the thigh, quadriceps femoris and calf muscle groups to improve the ability of leg extension.
2. How to slim your legs in dancing
2.1. Dog type
This is a classic weight-loss dance, which can exercise your upper and lower parts of the body and stretch your ligaments at the same time.
Support the ground with both hands and feet, and lift the body into an inverted “V” shape. Make sure your hands are shoulder width apart and your fingers are open. Both feet are the same width as the span, and the heels are backward, keeping the toes, heels and hips on the same plane.
Practicing this action can make our legs lose weight quickly, lose excess body fat, and make our body better.
2.2. Single leg downward dog pose
This variant of the one leg downward dog style is to bend the leg lifted upward, which can improve the elasticity of the hip and stretch the spine and tendons.
Starting from the downward dog pose, keep your thumbs close together with your feet together. Keep the left heel in contact with the floor, lift the right leg to form a single leg downward dog pose, and then bend the knee. Try to keep the heel of your right leg close to your hip and stretch your knee up as much as possible. Look up to the left and stretch and bend your spine. Keep your feet and head as close as possible. Keep doing this, take 5 deep breaths and relax.
3. What are the skills of dancing
3.1. Strengthen rear leg control training in basic skills
The hind leg control training of basic skills is an important and difficult part of the control training. Students should learn to control their hind legs. If the right leg is used as the supporting leg in the training, the left leg should be trained to be able to rise up to 90 degrees deep and straight backward, and the right shoulder and right crotch should be kept in a straight line.
3.2 control training for students with short Achilles tendon
Achilles tendon short refers to those students who learn to squat all the way to the end with both legs and then fall unsteadily or even roll backward. It is easy to bend when lifting their legs on the pole. This indicates that the students’ feet are short. When training basic skills, they should increase their efforts in supporting and pulling the back tendons. They can do targeted training by sitting on the ground and hooking their feet with both legs.
What should we pay attention to when practicing dance
1. Study hard and practice hard
There is no shortcut to dance well. It is not like reciting the text. We can find some skills and methods and take some smart shortcuts. Dancing can only rely on practice. If we practice more, our dancing skills will naturally be greatly improved.
2. Listen to music and fantasize about dance steps
Dancing needs music accompaniment. We can watch more videos of the dance we have learned every day. At night, we can lie in bed with our eyes closed and listen to music. We can imagine all the steps or body movements of this dance, which can help us deepen and consolidate our impression and speed up our learning.
3. Find the core strength
When we do sit ups, our abdomen will contract, which is actually the core strength. When we dance, every breath will make our abdomen contract with frequency, but many people will not notice that we need to combine this contraction with the rhythm of dance, so as to increase the movement strength and body tension.
And every breathing point and rhythm should be well coordinated, so that the dance can look more vigorous or more resilient.
4. Learn to breathe
Many people tend to get angry when they dance, which means that they don’t use breathing well. The breathing when they dance is different from our usual breathing and needs to be developed slowly.
When we dance, we should cooperate with the strength of our limbs. In addition, we should also correctly collect and release according to the rhythm of the music. Only in this way can we make the dance perform incisively and vividly.
What are the taboos of dancing
1. Avoid lack of patience
Dancing can not be practiced in a day or two. It takes time and perseverance to accumulate.
2. Don’t neglect the music rhythm
Some people often only pay attention to the study of technical movements and lack of understanding of the role of music. Therefore, they should strengthen their musical cultivation, deeply understand the internal relationship between musical style and dance style, and express the sound environment.
3. Don’t rush for success
After learning many movements in a short time, it is very difficult to correct these irregular movements in the future. Therefore, when learning movements, we should be meticulous and step by step!
4. Eye avoiding expert base
Some students begin to imagine highly difficult and beautiful skills and plays after they come into contact with dance, but those things are refined from basic skills, so they must lay a good foundation.
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