In the process of learning to dance, have you ever encountered problems such as "dancing unsteadily", "the movement cannot be opened", and "once you dance a fast-paced dance, you can't keep up at all".
If there is, it proves that you don't have enough leg strength and it's time to strengthen the practice.
As the saying goes, "practice dancing before practicing legs", today's column, take you to solve, leg weakness and dance under the plate instability, etc., please collect good yo ~
How does a person practice leg strength at home?
Zama step
Action essentials: open your feet, take a step to the right with your right foot (one shoulder and a half wide), your feet are parallel, your toes are facing forward, you bend your knees 90° and crouch down into a horse step, your knees cannot exceed your toes, and your thighs are angled 90° between your torso.
Note: Note that the toes are forward, the back is upright, and do not lean forward.
Number of trainings: one group of 60S, can squat 3 groups (you can increase/decrease according to your own situation)
leapfrog
Action essentials: Hands behind the hips, feet apart, posture ready after the legs are forcefully extended, the body jumps forward and upwards, and then use the full foot to land on the knee cushion.
Note: When jumping every step, the hips must be squatted down, and then get up again, not half squat.
Number of trainings: 20 times a group / 3-4 groups (you can increase/decrease according to your own situation).
Raise your legs high
Movement essentials: spread your legs apart, use your knees to find the legs, and each leg must be raised 90 degrees flat. Maintain body balance and coherent movements.
Precautions: Pay attention to leg height, and be fast. Control the rhythm of movement, and the rhythm of breathing.
Number of trainings: a group of 30 / 3-4 groups (you can increase/decrease according to your own situation).
Raise your legs in the air at 45°
Action essentials: Lie flat on the ground, then lift the legs in a 45° suspension, stay for 5S and then fall, lift again, and so on.
Precautions: Straighten your legs as much as possible.
Number of trainings: a group of 15 / 3-4 groups (you can increase/decrease according to your own situation).
Squat against the wall
Action Essentials: Find a wall, tiptoe, squat back, leg and crotch position at 90°, maintain the state of 10S after standing, proceed to the next set again, and so on.
Precautions: Pay attention to the back against the wall, and pay attention to the power of the legs.
How to practice the basic skills of the legs?
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❶ Leg press (crotch)
Press the front legs: Use the abdomen to press against the thighs, do not hunch the back.
Press the side legs: use the side waist to touch the thighs, and the backhand to touch the ankles.
Press the back crotch: the front legs are 90 °, the back legs are close to the ground, pay attention to the back straight.
❷ Kicks
Kick the front leg: find a flat ground, kick the front leg up hard, and pay attention to the hind legs close to the ground.
Kick the side leg: Lie on your side, the upper leg kicks up hard, and the lower leg is close to the ground.
Kick hind legs: Kneel on the ground, one leg against the ground, one leg kicking back hard.
❸ Move the legs
Move the front leg: lie flat on the ground, one leg against the ground, the other leg with the hand to move forward, careful not to force.
Move the side legs: lie on your side, one leg against the ground, the other leg with your hands to move upwards, also pay attention not to strain.
Control the hind legs: Stand on your knees on the ground, one leg against the ground, one leg back to the ceiling, and stop at the highest point.
How to relieve leg soreness with zero basics?
Relaxation after practicing physical fitness is also particularly important, it can make the physiological function of the muscles up to the standards that should be expected when moving, preventing the muscles from moving or stopping violently, resulting in muscle spasms.
It can also improve the muscles' ability to withstand loads to a certain extent, so that it is less likely to have soreness after exercise.
Write at the end
When learning dance, whether the basic skills are solid or not is related to how far the dancer can go. Although practicing the basic skills is boring, it is the most needed thing in dance and the basis for your progress.
There is never a shortcut to dance, it only recognizes tears and sweat. Therefore, dancers, insist on practicing the basic skills, and believe that one day, the dreams in their hearts will blossom.