In the basic training content of ballet, there are many good methods that we can learn from and learn from when we carry out physical training.

For us to shape the body, especially for the formation of our muscle lines can play a very good role. However, good things sometimes have bad effects when they are used improperly or in the wrong way, so we must master the right methods when doing these exercises. Let’s start with the content of the action.

How to understand the role of the training content of basic ballet skills in physical training?

Every dancer starts with the most basic hand positions, foot positions, and simple squats. These actions can give you a good basic posture. Through subtle exercises, you can shape the muscle lines of your arms and legs, so that every muscle in your body becomes more flexible so that every muscle seems to have life and can convey feelings. In this way, people appear more aura, and naturally, they show a distinctive temperament. Of course, I am also very opposed to some artificial and untimely body movements that will sweep your whole person’s demeanor, which is very unnecessary.

What we admire is self-confidence, health, and individuality. These simple actions may feel boring and meaningless at first, but slowly, they will let you experience the feeling of stretching, extension, and uprightness of the body. With the correct method of movement, all you need to do is to be confident and practice.

What are the requirements for rubbing and squatting during body training?

The basic exercises of ballet include many exercises, such as exercises, hand combinations, jumping combinations, waltz combinations, and so on.

Practicing exercises include rubbing the floor, squatting, small kicking, big kicking, and circle drawing. Hand position combination, jumping combination, etc. also include a lot of content. These exercises can improve the professional and technical level of ballet actors, we just use them to shape the body. Master the content and methods of simple exercises, from simple to complex, gradually improving.

Only two basic movements are introduced here: rubbing the floor and squatting.

These two movements are very basic movements. A good grasp of their practice points will be very helpful for you to practice other movements.

Wiping the ground is like the surface meaning of the name, using your toes to drive your legs to wipe the ground.

This is a basic movement on the lever. Let’s take the action of holding the handlebar with both hands as an example. The requirement for the ready posture for holding the handles with both hands is that the body is at a distance of one arm from the handle (back of the chair, the edge of the window sill table, etc.), and the body is directly facing the handle. Lay your hands on the handlebar, bring your heels together, and open your toes 90 to 180 degrees outwards. Determine the opening angle of your toes according to your feelings. It is enough to ensure that the human body can stand naturally without feeling uncomfortable.

Five toes and heel support the ground. Stand up straight with your legs together. With the outward opening of the toes, the legs also open outward at the same time, feeling that the outer side of the leg is retracted inward to the inner side of the leg, and the buttocks are also retracted inward. Stand upright with your spine, feel your head stretched upwards, and slightly retract your chin downwards. Relax your shoulders and sink naturally.

This is a preparation posture. I feel that there is an opposing force in the body. One is to follow the legs down, feeling the body stand firm; the other is to follow the spine through the top of the head, and feel that the person is standing very high. The whole body is a whole with the spine as the center. The muscles should not be too tight and rigid and should be relatively relaxed. Keep the body upright naturally. When rubbing the floor, the leg that is doing the action moves your leg toward the toe with the back of your instep, and it feels like it continues to extend far away. Keep your standing legs and body in an upright position, without any movement of the center of gravity.

When the leg is retracted inward, use the inner side of the leg to move the leg from the outside to the inside along the ground to the starting position. Throughout the process, your feeling is that the higher your body stands, the longer your legs are. The feet always feel friction with the ground, and the legs extend far away. The movement can be done slower, it is very important to find the feeling. The above-mentioned looks a little troublesome, there are many points to pay attention to, but it is very good for cultivating your sense of uprightness, the overall control of the body, and the development of the leg lines in the long direction.

Let’s take afoot as an example for squatting. The preparation posture is the same as that of wiping the floor. When doing a squat, the knee joints and toes are in the same direction, and the body still feels that the opposing forces of the upward and downward squats exist at the same time. When standing up, the upward force on the top of the head still exists, the shoulders sink, and the inside of the legs push the person up. During the movement, the upper body should not be leaned forward or backward to keep it in line with the hips.

Ballet has seven positions

We do these exercises to let everyone experience that the feeling of the arms in different positions of the body can show grace in life. Here I briefly introduce the feeling of the arm and body when the arm is placed vertically in front of the body, chest, on the head, and side of the body. The arms are in a vertical position in front of the body, the shoulders relax and sink naturally, forming a small arc, and the elbow joints leave the body. No matter where your arms are, keep your body upright naturally. When the arms are stretched in front of the body, relax the shoulders and tilt the elbow slightly upwards, making the arms into a small arc, which gives a feeling of extending far away. The arm is on the side of the body, not further behind the shoulder position, approximately 35 degrees in front of the shoulder, in a small arc extending far away. Stretch your arms upwards, relax your shoulders and sink, your neck feels upwards, and your arms are in a small arc on your head and extend upwards.

Do you feel a little trouble watching these actions? It’s okay. Don’t think too complicated. When you practice, you can pay attention little by little. When you do an action or posture, you can slow down the rhythm and slowly experience the feeling of the movement and the body. If you practice more movements, these requirements will naturally be reflected in your movements. The mastery of these movements will also be of great help for you to learn other movements.

What should we pay attention to when performing basic ballet exercises?

Tension and relaxation of the body.

Through the practice of basic ballet skills, our body will feel upright and upright, and our mental outlook will be much better. Indeed, this is a good way to practice, but some friends feel that the body is a little sturdy, and some people have very hard calf muscles. These problems are because we neglected to relax in our practice. When practicing, pay attention to the relaxation of the body. Don’t focus on the external muscles that complete the action, but pay attention to the feeling of the action. Every movement should be tense and relaxed.

For example, jumping. When we learn the jumping action, many friends focus on the action after the jump. The squat before the jump and the squat cushion after the landing are easily overlooked, and the calf muscles will change. Very tight. Because during the action, your muscles are not fully stretched and then contracted, but only partial contractions can easily cause muscle tension. In another action, the main attention is to push your legs up on the ground, and the toes are pulled out of the ground when jumping.

Keep the rest of the body posture, not too rigid, and complete the movement with the legs. That is to say, although we need to use the muscles of the legs to jump, we should coordinate and unite all parts of the body when it is completed, and use the internal resistance to complete it. Pay attention to the overall posture of the action. There are tensions and relaxations in an action. This relaxation is not a complete relaxation, but a relative relaxation.

Another aspect is the relaxation of the body after training, which is very necessary. Doing some muscle stretching exercises to lengthen the tense muscles in various parts of the body is a good way to relax. Furthermore, I suggest that you just take ballet exercises as a way of body posture exercises. On this basis, you can do some modern dance or large-scale dance exercises, so that body movements can be relaxed and coordinated with breathing. Don’t have too many physical restrictions. It will be more helpful for your shape to be too relaxed. You can neither experience the feeling of movement nor achieve the effect of exercise, which is what we want to avoid in practice.

It is best to achieve relaxation in tension, and the seemingly relaxed movements can reflect a certain degree of tenacity.

The movement fully reflects the feeling of lengthening and stretching. For example, the exercise of the hand position should reflect the extension of the arm, not just the raising of the arm; the movement of rubbing the floor, the leg should have the feeling of extending far; when standing in the ready posture, feel the body being pulled up high Wait.

In every movement, one raises one’s hand, one throws one’s foot must show the feeling of arm and leg extension. This kind of movement is stretched and beautiful, and at the same time, the muscles will develop in the direction of long lines.

The final advice to everyone is not to over-require your own flexibility and foot opening.

As we have said before, flexibility exercises should be practiced little by little, not in a hurry. Over-opening of the feet is difficult for us adults to achieve. We just need to open our feet to a comfortable position, let the body stand up straight, and open the hips. If the foot opening is too required to maintain the correct posture of the body, such exercises will directly affect the formation of our body shape and the training effect. In the following squat, the feet are opened wide and the hip joints cannot be opened to the corresponding position. When squatting, the knee joints are easy to buckle inward, the hips are on the back of the body, and the upper body is leaning forward. This puts a lot of pressure on the knees and hips and deforms movements, which is not conducive to forming a good body shape.

So practice according to your specific situation.