Many parents feel that their children dance too softly,
No energy,
In fact, it is ignored
The most basic physical training for dancing.
Dancers want to dance well
How can you not have excellent physical fitness?
Systematic and scientific physical training
Helps dancers stay in good physical condition
Prevent injuries while training
But how in physical training
Targeted improvement of their own deficiencies
What about enhanced dance skills?
This one is the strongest this summer
Physical training methods
Dancers must not miss it!
Hurry up and collect it, let's practice together.~
1 · Aerobic endurance training
Training Objectives:
Through aerobic exercise, it increases physical strength, strengthens muscular endurance, and solves the problem of lack of strength or lack of physical strength when dancing.
★ 30 minutes of continuous running at a constant speed:
No load is required, and the heart rate is controlled at about 150 beats per minute;
★ 12-minute shift run:
Heart rate conversion control is about 170 times / min high and about 130 times / min;
★ Run with your legs up:
3 groups, each group 30 meters;
★ Sideways Running:
3 groups, each group 30 meters,
★ Back Pedal Run:
3 groups, each group 40 meters.
2 · Flexibility training
Suitable for all dancers who want to improve the softness of the body.
★ Horizontal bar overhang:
Stretch the limbs to improve the flexibility of the body;
★ Leg press:
Positive pressure on the legs, side pressure on the legs, back pressure on the legs, stretching the ligaments and muscles on both sides;
★ Hurdle legs:
Lumbar-abdominal ligaments, ligaments of the legs;
★ Leg stretching:
Legs: 2 sets, each set of 5 minutes each leg;
Kicks: 1 set, 150 legs anterior and posterior to each group;
★ Waist stretch:
Waist consumption: the next 2 times, each time controlled for 30 seconds;
Waist shake: 2 sets, each group shakes 10 times.
3 · Strength training – upper extremity strength
Targeted to enhance upper body strength and shape beautiful arm lines.
★ Push-ups:
3 groups, 8-12 per group;
★ Bench press: (60-70% of maximum strength)
3 groups, 8-12 times each;
★ Plate support:
3 groups, each group for 20-40 seconds;
★ Swan Arm:
15 minutes is a group, and the movement needs to be standard.
4 · Waist and abdomen strength training
It is mainly to exercise the strength of the abdomen and low back muscles, insist on practicing to have abs, and at the same time achieve the effect of weight loss.
★ Sit-ups plus rotation:
2 groups, 15-20 times per group, with a break of 30-50 seconds between groups;
★ Prone/supine from both ends:
2 groups, 15-20 times each, with a break of 30-50 seconds between groups.
5 · Strength Training — Lower Extremity Strength
Targeted to improve lower extremity strength and shape leg muscle lines.
★ Head-hugging squat:
3 groups, 12-16 times per group, with a break of 30-50 seconds between groups;
★ Tiptoe jump:
You can jump in situ or set a distance of 30 meters, jump to the end of the line and relax back to the starting point, a total of 3 groups, no rest in between.
Note: This method is to train the calves so the thighs do not force, the knees only maintain normal bending, and do not force and force, the heel can not land, always the front foot to the ground, the jump force and the landing force are the calf to complete.
★ Zamabu:
2 groups, each group for 30-50 seconds, with a 1-minute break between groups.
★ Bounce Training:
6 · Balance coordination training
Exercise the balance between the limbs, enhance the coordination of the body, and enhance the sense of dance.
★ One-foot balance:
That is, to stand on one foot to complete the forward and backward leaning and other actions, the more stable the better.
★ Roll back and forth:
2 groups of 12 each. At a distance of 15 meters, the movement should be coherent, and you must stand up every time.
Ladies and gentlemen
Be sure to keep practicing
Physical training does not relax
Dancing is easier!
Oil-added (◍°∇°◍)
If this article has helped you,
Remember to forward it to more people