As we all know, outward opening is one of the aesthetic standards of classical ballet system, which perfectly explains the aesthetic appeal of ballet aesthetics that "limbs extend radially outward" This paper will explore effective methods for ballet beginners (middle and low grade students in ballet technical secondary school) through careful exploration of opening up (including the definition of opening up, muscle groups related to opening up and their functions, some misunderstandings in opening up, and exploration of training methods). The following is the relevant content I have compiled, welcome to read for reference!
First, the basic definition of opening to the outside world
At present, the dance circle has a clear view on the definition of abduction, that is, abduction should be from top to bottom. Top-down abduction means that under the control of human nerves and muscles, the hip socket is unscrewed outward, and the muscles wrapped around the femur rotate outward, driving the knees and ankles to open simultaneously. If abduction force does not start from acetabular joint, it will force the leg to twist at the knee, the knee can not be straightened, the waist collapses, and the foot falls down. Knee, as the hinge joint of the leg, is easy to get injured if it is often rotated hard, so correct abduction is of great significance to the training of dancers.
Some muscles related to abduction are visible, touchable and have obvious lines. In normal training, teachers can further supervise students' good training by observing their shapes. These muscles are: iliopsoas, sartorius, gluteus maximus, gluteus medius and the back of gluteus minimus (located in the deep part of the hip). Their main function is to help maintain the abduction range of the legs during exercise. There are also six muscles located deep in the pelvis, which are: piriformis, upper ankle, lower ankle, obturator internus, obturator exteriorus and quadratus femoris. These six muscles start from two thirds below the sacrum, behind the pelvis; The terminal position is in the greater trochanter of femur and its back, and they are the real active muscles. Because these muscle groups can't be observed directly with naked eyes, teachers must inspire students to have correct kinesthetic responses. Don't use words like "unscrew" and "turn away" at the beginning, which may mislead students about the location and way of opening.
Second, some misunderstandings about opening to the outside world.
1, a careful ballet teacher can easily find that many students will adopt this method when standing on five feet or one foot in class: take five feet as an example, first stand your foot behind croisé, then step on it slowly with the toe of your front foot aimed at the heel of your back foot, and finally pull up your crotch. This is a typical bottom-up open approach. Most of the reasons for this are because students are unable to open to the outside world and try to use it. Beginners should take such a stance method: prepare for the posture of the little eight, relax their legs at the same time, open them as far as possible and then put down their heels. Similarly, when standing in any other position, the foot should not exceed this position.
2. Take the action of Tiandu as an example. In order to meet the teacher's requirements, many students often retract their hips before opening their toes, or bend their knees unconsciously when retracting their legs, so as to achieve the standard of "toes pointing to the right" when retracting their feet at five places. At this time, students often ignore the original intention of tendu action training and put their attention in the wrong position. Teachers must observe carefully and correct in time. When dealing with students with different flexibility and acceptance, we must teach students in accordance with their aptitude.
3. Many teachers will ask students to pinch their hips during training, which is not worth advocating. Excessive hip clamping will not only lead to the bad posture of students' hips and abdomen leaning forward, but also limit the movement of the lower body, making students' leg movements too stiff and lose their aesthetic feeling. Students should be told to feel that the gluteal muscles are lifted up to the upper end. On this basis, the buttocks are inward with the sacrum as the central axis. Attract students' attention to the muscles at the upper end of buttocks and cultivate their upward consciousness.
4. Another misunderstanding is that "the muscles inside the thigh are the main muscles in the outward opening action". Many people think that outward opening means that the legs are outward opening, and the muscles inside the thighs should actively and forcefully turn outward, while the movement characteristics of human muscles are contraction and force, which should be muscles in the opposite direction. In order to achieve a specific movement, when the main muscle or the main muscle group contracts, the muscles or muscle groups in the opposite direction relax and are responsible for opening the inner thigh outward at the hip joint. Therefore, it is necessary to guide students to focus on the contraction of the anterior, lateral and posterior muscles of the thigh, rather than the eversion of the medial muscles.
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