Children dance: Training Method of Children's Dance Flexibility

The flexibility of children's dance is an extremely important physical quality. Everyone who is engaged in professional dance training knows that softness should be trained from an early age. Many people think that "when you are young, your bones are soft, so your softness is good, but as you get older, your bones become hard, so your softness will decrease." In fact, softness has nothing to do with the hardness of bones, and the factors affecting flexibility are congenital and acquired. Congenital factors are the size difference of articular surface area, bony processes around the joint and other hard tissues.

The specific training process is as follows:

First, the ankle, sit down, put your left foot on the knee of your right leg, and hold your left ankle with both hands for two eight beats. Then, keep your posture, hold your knees down with one hand and press them back and forth for two eight beats. Then keep your posture and put your left leg down, then press your right leg, and try to stick your belly on your leg. Four eight beats. Change your feet, too.

legs again. Stretch your legs flat and press your body down. The requirements are the same as above.

the third is the vertical fork. As deep as you can, stick to the ground, and ask your back foot to stick to the ground and your upper body to stand upright. (legs)

the fourth is the cross fork. Feet on the ground, feet hooked up, and other requirements are the same as above.

the fifth is hip pressing. Try to separate your knees on the ground, be careful not to lie prone on the ground, support with your hands, and press your waist and hips backward and downward, and the realm is to stick to the ground.

the sixth is the instep. Kneel and sit on the ground, put your instep on the ground, lie back, and carry the ground behind you. Be careful not to tilt your knees.

There are many other methods, which are a little theoretical:

When exercising ligaments, you must pay attention to the warm-up activities, and don't practice too fast or too hard. Especially before winter exercise, you should move your limbs. If you don't warm up before exercise, it is easy to cause muscle and ligament strain or sprain. The ideal time to practice is before going to bed at night. First of all, make preparations, starting from the most basic leg press, and divide the speed pressure and the slow pressure. Slowly press for 3 or 4 seconds at a time, gently stretch the muscles, and feel slight pain. Fast press means fast leg press, and the pain will be closed. If you can't reach the target area during exercise, don't force it. You can add rope to help practice.

1. Stretch the ligament by sitting: the front chest is close to the knee, and the knee should not be bent. Feel the pain in the leg ligament and back, stop stretching and take two deep breaths, and slowly recover as the initial action. Repeat the action 12 times.

2. Stretch the ligament horizontally: slowly pull up the stretched left leg, without bending the knee, and tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take two deep breaths and slowly return to the initial action.

3. There is another simple action: stand up straight, open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend your body down, and touch your toes with your hands. I feel the feeling of stretching inside and behind my legs.

4. leg press's footrest is left and right, with one leg bent and the other leg straight, and the body vibrates towards the straight leg. When practicing, the left and right legs alternate.

5. Cross fork: put your hands on the ground in front of your body, with your legs separated from each other in a straight line, and your upper body is prone or sideways.

7. Bend your legs and sit cross-legged, with your feet facing each other; Hold your feet with both hands; Upper body forward. Ligaments, there are two kinds of Rafah. It depends on your age. Basically, human ligaments are different before and after the age of 16. After the age of 16, the bone development is basically stereotyped, so the ligament is also stereotyped. Therefore, young people are advised to use vibrato. In the posture of stretching, the ligament is stretched to the limit by vibrating movement. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. And very dangerous and vulnerable. Therefore, it is recommended to use the static pressure method for those over 16 years old. Hold an extreme posture for 3 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 3 seconds. Otherwise, it may cause muscle injury in the opposite direction. This static pressure method will keep the ligament stable and flexible for a relatively long time.