How to prevent injury in Latin dancing

1. How to prevent injury in Latin dancing

When dancing Latin, the common knee injuries are patella softening, meniscus injury, ligament strain, etc. among them, Female Latin dancers need to wear high-heeled Latin shoes when dancing, which greatly increases the possibility of injury. It is necessary to warm up before dancing and relax after dancing. When dancing at ordinary times, you should pay attention to correcting incorrect movements, not to overuse your knees. You can consider dancing with knee pads at ordinary times. If your knee feels uncomfortable, you should reduce training or completely rest. It is not rational to dance with pain. If you feel knee pain while dancing, go to the hospital for examination as soon as possible.

People who dance Latin dance, especially women, should try to wear flat shoes when they don’t dance, so as to reduce the burden on their knees. High heels with hard soles have no protective effect on their knees. Even if they have to wear high heels, they should choose big brands that are comfortable and easy to follow. We should also pay attention to keeping warm. No matter in summer or winter, if you feel a little cold, you should add pants. Don’t go out with sweat after dancing. Put on warm clothes after sweating. Pay attention to strengthening the training of leg muscles at ordinary times. If the leg muscles are strong, they will share most of the pressure of the knee during exercise and play a certain protective role.

2. Types of Latin dance

There are five kinds of Latin Dance: Rumba, Cha Cha, samba, cowboy and bullfight. Each of the five Latin dances has its own style, samba’s passion, Cha Cha’s liveliness, rumba’s grace, bullfighting’s strength and cowboy’s humor. The most important difference between styles is to grasp the connotation. The most representative dance in Latin dance is rumba, which is known as the “soul of Latin”. People who learn Latin dance will generally learn Rumba as their first dance. Cha Cha Cha, with interesting music, strong rhythm, fancy dance style, neat and compact dance steps, lively and lovely dance, is widely popular all over the world! Samba dance, with warm music, dynamic dance style and changeable dance steps, is deeply loved by people!

3. Basic steps of Latin dance

3.1. Rumba and cha cha: stand with your feet naturally and easily close together, your heels close together, and your toes open at 30 to 45 degrees. Keep your chest straight and your spine straight. Don’t shrug. Take a step sideways with either foot, straighten the other foot that supports the center of gravity, and move all the weight to this one so that the pelvis can rotate sideways, so that you can feel that the weight is placed on the heel of the supporting foot, and the knee should be locked backward. As for the range of pelvic movement, it should not affect the posture of the upper body.

3.2. Samba dance and Jiewu Dance: stand close to your feet naturally and easily, with your heels close together and your toes open at about 45 °. Keep your chest straight and your waist straight. Don’t shrug your shoulders. Take one step outward with either foot, straighten the other foot supporting the center of gravity, and move all the weight to this one, so that the weight moves forward to the front sole of the foot, and the rear heel is still not off the floor, and the knee of the supporting foot cannot be locked backward. Some dance steps are exceptions, such as the fractional rock step, the backward step and the tuck step in samba, and the chicken step in JetBlue.

The advantages of Latin dancing

1. Latin dance has obvious alleviating effect on many early arthritis. In the process of Latin dance, the bones and muscles of the body can be well coordinated, and the neck, elbow, shoulder, knee and ankle can be fully exercised.

2. As a low-intensity aerobic exercise, dancing Latin dance for about 1 hour every day can increase your heart rate from 80 to 120 times per minute, sometimes even more, which can make your heart stronger and enhance its endurance and strength.

3. Regular Latin dance can classify cervical vertebrae caused by bad habits, and prevent and treat lumbar disc herniation.

4. Latin dance can fully exercise your muscles, make your muscles stronger and more flexible, and make them more elastic and flexible, so as to reduce the occurrence of muscle damage.

5. Intense Latin dance can improve the cardiopulmonary function, increase the oxygen uptake of the lungs, and effectively prevent various diseases.

6. Latin dance will consume the fat on the small belly through sharp pelvic shaking and hip twisting, which is especially effective in reducing weight.

Taboo of Latin dancing

1. Don’t be too eager for success. It’s easy for beginners to focus on quantity and progress without paying attention to movement quality.

2. When students start school, they are prone to fall into the misunderstanding of measuring their dancing skills by “how many steps they take”, blindly pursuing the number of steps they take and thinking that “the more they spend, the better”.

3. Students should pay attention to posture beauty when learning modern dance or Latin dance. When dancing, always keep the posture of raising your head, straightening your chest, contracting your abdomen, standing up, flattening your shoulders, relaxing your knees, clamping your thighs and hips and lifting them up.

4. Avoid changing partners frequently. Sports dance requires that the rhythm of two people be synchronized and harmonious, and dance together with tacit cooperation. If you can coordinate your age, height, body, appearance, temperament, demeanor, musical sense, dance sense, expressiveness and mutual cooperation ability, you will be the best partner.

5. Don’t covet relaxation. Only by studying hard and practicing hard can we gradually reach the realm of natural and unrestrained

6. Avoid ignoring music, lack of understanding of the role of music, and often disconnect action from accompaniment music in learning.