The basic content of physical exercise

Basic Contents of Physical Training (General 12)

Bodybuilding is a beautiful and elegant fitness project. By stretching beautiful basic dance exercises (based on ballet), combining classical dance, body rhyme and folk dance, comprehensive training can shape people's beautiful figure, cultivate elegant temperament and correct incorrect posture in life. It can be said that it is the foundation of all sports.

The basic content of physical training is 1 (1) basic posture exercises.

People's basic posture refers to: sitting, standing, walking and lying down. When these basic postures are presented to people, they will give people a feeling, such as dignified, straight and elegant figure, and give people a pleasing aesthetic feeling (including all daily activities). Because a person's posture has strong plasticity, it can also have certain stability. Through certain training, many bad postures can be changed, such as sloping shoulders, hugging the chest, rambling, walking with knees bent, procrastinating and so on.

(2) Basic quality training

Physical basic quality exercise is one of the important contents of physical exercise, and there are two forms in exercise: single exercise and double cooperative exercise. Through a lot of practice, you can train the shoulders, chest, waist, abdomen, legs and other parts of the human body, and improve the support ability and flexibility of the human body. It lays a good foundation for shaping a good human body shape and improving the control over the body. There are many exercises of basic physical skills, and we should follow the principles from easy to difficult and from simple to complex. At the same time, we should also pay attention to the tolerance of ourselves and our partners, and we should not overload ourselves to avoid injury accidents.

(3) Basic shape control exercises

Basic body control exercise is a special exercise for systematic training of practitioners' body, and it is an important content to improve and improve their body control ability. It is to further change the original state of body shape, gradually form a correct standing posture, sitting posture and walking posture, and improve the flexibility of body movements through a large number of movements such as unarmed, hand holding and double posture training. This part of the exercise is relatively simple and requires strict personal movements, so the training must be strict and persistent.

Basic requirements of physical exercise

(1) Activities must be prepared before training.

⑵ Wear elastic tight-fitting clothes or loose casual clothes, gymnastics shoes, dance shoes or fitness shoes during training.

(3) Don't wear accessories during training to avoid injury accidents.

(4) Training should be planned and step by step, and it is forbidden to be hot or cold or intermittent. We should persevere and try to master the relevant knowledge and methods of physical exercise systematically.

5] Keep the training ground clean and quiet.

[6] When doing equipment exercises, you should have special guidance and help, especially the use of combined equipment, and pay attention to the safety of training.

Once in training and after training, we should pay attention to supplementing proper water, and at the same time pay attention to the reasonable collocation of diet and nutrition.

The basic content of body training Part II: Holding the handle is to train the flexibility, strength, center of gravity and beauty of the body with the help of the handle. Mainly based on the basic training of waist and legs. When the waist reaches a certain level, we must use it flexibly. On the handle, we can use chest and waist, front and back waist, one-legged front and back waist, kneeling and other training programs.

Leg training includes hip opening, leg strength, knee upright, ankle flexibility and instep stretching. In training, it can be completed around the basic elements of ballet "opening, stretching and straightness".

Open: refers to the hip joint opening outward to both sides of the human body. When the leg moves, the hip joint, knee joint, wrist joint and toe are all turned outwards, which can stretch the lines of the human body and make the whole leg look longer and more expressive. In training, you can use squats and other exercises.

Tension: refers to the intense tension on the instep. Let the lines of feet look more slender and beautiful. In training, you can practice touching the ground, kicking, turning and controlling.

Straight: it means that the knees of the main leg and the power leg must be upright and stable during the action. In the process of training, you should be straight and don't have any specific movements, so as to make your legs more slender and beautiful and enhance your body's expressive force.

In addition, the application of hand-holding training can be matched with slow or medium-speed music first, and then with fast music. But the rhythm must be clear, so that students can understand it, thus enhancing the memory of the action.

Hands-off training mainly trains students to achieve the goal of stability, coordination and flexibility when they are completely hands-off. Usually practice in groups. Such as touching the ground, controlling, jumping, kicking, etc. The combined music accompaniment usually uses two beats or four beats. Using some music with bright jumping rhythm can increase students' interest in action and promote the completion of the combination.

Skills training

Students carry out skill training on the basis of certain physical quality and ability. Skill is difficult, and it is a dance action with strong skill and expressive force. Including "turn, turn, jump" and other stunts. No matter from the aspects of quantity, quality, speed and posture, we must be "precise". In teaching, we should teach students in accordance with their aptitude. Pay attention to the repeated training of individual events in training, and strive to achieve stable, accurate and smooth standards.

L, rotation is rotation, the axis of the body is perpendicular to the ground, give appropriate strength, and rotate 380 degrees in a certain direction. Rotation generally includes in-situ rotation, moving rotation and air rotation.

2. toss and turn. Turn 360 degrees around the body center line. In teaching, you can use the items such as waist rotation, rotation and rotation for training.

3, jumping is jumping, that is, forming a beautiful posture in the air. Jumping generally has three steps:

(1) take off. The "starting method" quickly leaves the ground and prepares for heaven.

(2) flying in the air. The posture made when the center of gravity of the human body wants to reach the highest point.

(3) landing. When the center of gravity of the human body falls to the ground, the front foot touches the ground first, the rear foot touches the ground, and the knee joint bends, which plays a buffering role and achieves lightness and stability.

The Basic Contents of Physical Exercise Part III I am very lucky to attend Yan Yuan's physical exercise class this semester. Teacher Yuan has exquisite dancing skills and rich experience in dance teaching. Therefore, when I saw that there were physical training classes to choose from this semester, I did not hesitate to sign up for physical training classes. Through a semester's study, I have a preliminary understanding of waltz, and I am gradually familiar with it, interested in it and like it.

Every time I attend a physical class, I will have different experiences and bring different surprises. Dance is an art, which conveys the feeling of beauty. Dance is a kind of body language, and graceful body movements are the basis of dance. In class, the teacher always tells us to pay attention to personal posture, let us hold our heads high, follow the rhythm of music, let our male partner "take responsibility", take the initiative to guide when dancing and so on. Although they are all small details, they are really effective ways to make rapid progress. Through the improvement of these details, we initially jumped out of the feeling of dancing and realized the beauty of following the music when dancing. Moreover, the teacher is particularly serious and responsible in class, and every dance step takes us to practice repeatedly, deepen our memory and show us again and again.

Physical education class gave us more of a combination of brain power and physical strength. We not only make all kinds of movements with our bodies, but also feel with our five senses, think with our eyes and feel with our ears. It brings us a real combination of work and rest and makes all parts of our bodies move and move. I think it is really necessary to go to physical education class once a week. This course can cultivate our external temperament and internal rest. In the process of learning, we unconsciously keep it in our minds and express it through behavior. For college students, physical exercise is indeed a good training to cultivate personal temperament. Beautiful figure, good posture, elegant temperament and demeanor are integrated, so that the vitality and elegance of college students can be presented.

The fourth chapter, when I first heard about physical training, I thought that physical training was to teach us to go to the podium to practice our temperament, to teach us to dance and improve our temperament. But then I thought I was wrong. Physical exercise is not only to improve our quality, but also to improve our collective concept.

First of all, we learned something about dance and physical training: we learned four dances this semester, and the final exam content is these four dances. They are hook-and-leg combination, pole dancing, aerobics and Russian court dancing.

Secondly, in the process of learning, I gradually feel that my body has become very flexible from the previous rigidity; Thinking becomes more active; I can communicate with my classmates better ... Third, I understand the importance of collective concept in the learning process. One person or several people make mistakes, which may lead to the collective repeating the same mistakes. Therefore, as a member of the collective, we should always think of the collective and establish a collective concept.

Finally, you should learn to relax, let go of all your troubles, devote yourself to learning new moves and remember them, which may be useful in the future. It can not only exercise the whole body, but also exercise the body. It's killing two birds with one stone.

I learned a lot in this physical training class, which will definitely play a great role in my future.

The basic content of body training Chapter V In the body training of dance education, the problem we have to solve is whether students can have a good body posture, and whether they can flexibly and harmoniously master the interactive sports links between different parts of the body through the activities of joints in different parts of the body, so as to achieve the most basic physical qualities such as flexibility, control and strength in dance as much as possible, and continuously improve students' perception, imagination, sports ability and creativity in the training process.

For the vast majority of beginners, the self-control of the body is relatively poor, which is manifested in: sitting up straight, standing up straight, squatting, jumping, swinging unevenly and straightening. This is because students' feelings about various parts of the body are still in an "undeveloped" state, and they don't understand the laws of body movement, so it is easy to cause the whole body to be hard or neither hard nor soft in physical training. So in the process of physical exercise, we often say that some students can't dance, their bodies are stiff and their limbs are uncoordinated. In fact, this kind of "rigidity" and "disharmony" is precisely due to students' ignorance of their own bodies, insufficient understanding of the laws of body movement, and insufficient understanding of the relationship between exercise, breath and strength.

1. The sense of rhythm is poor, and the movements are out of step with the rhythm. Most students who have this problem in dance lack rhythm awareness. How to solve this problem? Teachers can choose music with obvious sense of rhythm, first teach students how to shout and fight, and then move slowly with the beat, and then gradually return to normal speed after the movements are skillfully synchronized. Practice has proved that in the usual physical training, as long as students develop the habit of shouting in their hearts. Usually, students should always listen to music with different rhythms, follow the rhythm with the simplest body movements, or do some rhythm exercises, which will greatly improve people's inner rhythm.

2. The movements are weak. The reason for the problem is that students lack the awareness of internal support. In order to solve this problem, teachers can arrange for students to hold an object weighing about 2 kilograms in each hand, then put it in different arm positions to feel the force exerted by their hands and arms in different positions, and finally take the object away and do the same exercises without physical objects, so that students can slowly find the sense of exertion when holding physical objects, realize the source of force and gradually form the consciousness of internal force support.

3. Clumsy body and stiff movements. In this case, students often can't find the right point of exertion or overexert. At this time, teachers should pay special attention to the training of students' body parts, so that they can fully understand their own bodies, gradually achieve the purpose of freely operating various parts and muscles of their spine, and then find the feeling and state of relaxation in the future training process.

4. The action is not in place. Most students in this situation lack a sense of extension of action. In order to solve this problem, in training, teachers can guide students to do more stretching exercises and confrontation exercises, and feel the stretching feeling and internal resistance of limbs in the process of slower movements, so as to realize the coordination of action strength and breath control, thus gradually solving the problem of insufficient movements.

5. The movements are dull and expressionless. This is because students lack the inner feelings of combining with action. At this time, teachers should constantly inspire and guide students to pay attention to the inner feelings in the training process. In dance training, teachers can guide students to hum the melody of music in their hearts, gradually integrate their body and mind into the music situation, and slowly open the door to mental imagination.

These are common problems in physical training, especially in ordinary schools, especially among students without any dance foundation, and sometimes there are many problems at the same time. Physical training is not the imitation of external skills. To solve students' practical problems mechanically, teachers should let students master the laws and methods of physical exercise, and let students learn to control their limbs reasonably with inner consciousness, breath and strength, so as to gradually achieve the purpose of physical exercise.

Basic Contents of Body Training Chapter VI Research and implementation of dance body training course can promote students' all-round physical and mental development, develop students' artistic thinking, cultivate students' bodybuilding posture, shape perfect body shape, and make students improve their aesthetic ability imperceptibly, thus achieving the purpose of improving their comprehensive quality.

As a part of quality education, dance body training course is a newly developed and emerging art course for arts and sciences students in many colleges and universities in recent years. Once this course was opened, it won the emotional recognition and favor of many college students. Theoretically, it has been supported by the teaching and research practice of many educators. This phenomenon shows that the accurate positioning of dance body training discipline itself can promote the all-round development of students' body and mind, cultivate students' bodybuilding posture, shape perfect figure, and make students improve their aesthetic ability imperceptibly, thus achieving the goal of improving their comprehensive quality.

Compared with basic culture courses and professional dance courses, dance body training courses have their own particularity and regularity, which need to be developed, constructed and gradually improved. In order to promote and deepen the teaching and research of college students' dance body training course, the author intends to make a preliminary discussion on the meaning, value orientation, content form and implementation measures of dance body training.

The basic content of body shape includes three elements: body shape, posture and body language. Body shape refers to the natural form of the human body, that is, the physical characteristics and physique types of the human body. Body posture refers to a habitual posture formed in people's daily life, that is, people's standing, walking, sitting and lying, manners and other body postures. Body language is an auxiliary silent language that uses body posture, body movements and facial expressions to convey information and communicate feelings. It is a conventional natural body language formed by people in long-term communication. With the use of audio language in communication, it is a kind of reinforcement, supplement and enrichment of audio language.

Body type can be called "static body type" and body type can be called "dynamic body type". There are both connections and differences between them, and they will influence each other to some extent. Generally speaking, the body shape is more congenitally observable, while the acquired plasticity of the body shape is greater; Body shape mainly reflects the basic condition of human body, and posture mainly reflects people's cultivation and taste.

Dance body training refers to the scientific and graceful training of basic movements such as standing, sitting, lying, walking, running, jumping and supporting through sports training. Dance body training includes two aspects:

1. Based on human anatomy and human sports science, guided by the theory of physical education, we adopt scientific methods to change the original, natural and rough body movements of trainees, improve the flexibility and flexibility of human sports bodies, enhance the plasticity and beauty of body shapes, and gradually improve the body movements of trainees.

2. Under the guidance of the basic aesthetic principles, cultivate the trainees' aesthetic taste, enhance their understanding, discovery and expression of beauty, thus creating aesthetic feeling, gradually improving the trainees' elegant temperament and freely using body skills, shaping themselves and expressing beautiful bodies.

Dance body training is a science based on the theory of human body science and guided by aesthetic principles. It is a comprehensive basic quality training. Simply put, physical training is the training of beauty, that is, the training of physical beauty and inner beauty. It is to improve the body, enhance physical fitness, improve physical beauty, enhance aesthetic awareness, and turn people's unconscious sports activities into conscious physical fitness exercises, so as to obtain a more bodybuilding physique, elegant and dignified posture, symmetrical and harmonious figure, and chic demeanor. Body movement training is the carrier and foundation; The consciousness of beauty is the soul, and the two cannot be neglected; The consciousness of beauty can only be cultivated in body movements.

The basic content of physical training, article 7, keeping upright in exercise comes from the basic training of static upright. In art schools or amateur dance classes, the training of this sense of standing is often ignored, and some even have no such link at all. In fact, when the ground is stretched and straightened, especially when lying on the ground with one hook and one leg, it is easier to feel straight. To find the feeling of one leg straight, the upper handle training is the best method, and it is also the most important link in the middle practice and later dance practice. If you don't find your legs upright, get on the pole and learn the training of shifting your center of gravity too fast, which will easily lead to sitting on your hips.

The difficulty from standing upright to starting is not only the shift of center of gravity, but also the control of joints. Stretching the instep and stretching the legs to the side is a difficult action, which combines static and dynamic. In this conversion process, first of all, your hips can't move, one leg is straight and rubbed sideways, while the main leg should be upright and the upper body can't shake; If the strength leg continues to stretch, it is necessary to gradually strengthen the strength of the main vertical leg and muscles, and at the same time, it is important to move the leg and not shake it. This kind of dynamic and static coordination can find the feeling of standing upright and the control of joint opening and closing through ground training Especially open ground and side leg lifting are the best ways to find ways and feelings when lying on your side. Opening the leg is a feature of ballet training and an important movement. In addition to the five postures of standing, the dance style also needs to spread your legs, which is the perfection of ballet.

Opening outward is also a difficult action to control, especially when squatting, and the knee is easily injured due to excessive pressure. Try to open outward, and then you can control your heel flexibly during the turn. Rotation is a compound action, and the start and stability of rotation is based on upright opening. Therefore, the training of rotation begins with the mastery of modeling. Only when the ability of modeling control is found can the rotation be completed perfectly. Jumping involves the coordination of abdominal muscle movement and upper body static control. Easy take-off and landing require the ability to stand upright, instep and calf muscles.

Basic Contents of Physical Training Article 8 In a blink of an eye, the first semester of college will be over. Looking back on my life, I am still full of emptiness, but I have been doing a lot of things I want to do. In fact, how would physical education class, who used to think about going to college, go to school? But I didn't expect it to be dancing! So I'm very excited. I like physical education class very much. After a semester's study, I think the so-called body dance is the combination of body shaping and dance. The so-called body shaping is to do some plastic movements on upper limbs, head, neck, chest, shoulders, hips, thighs, calves and feet with music (usually soothing and beautiful, but sometimes there are some music with strong rhythm, joy or ups and downs). , so that the muscles are elastic, the lines are more beautiful, and the movements require stretching and appropriate range. The dance essentials of body dance are: dancing is not only doing actions but also expressing certain connotations, that is, the so-called sense of dance and body language. The combination of the two is body dance. Obviously, the action must be uncomplicated, but it has a certain connotation. The key point is to cultivate temperament, that is, when others see you, they will give people an elegant, comfortable and energetic feeling.

By studying body dance, I think its function is: body refers to the external expression of human body, and it is an art. Only with the reasonable cooperation of limbs, trunk, head and five senses of head can human body show the beauty of body, body, lines and the harmonious unity of external form and internal emotion. Body dance is a comprehensive body training dance, which has the functions of closing the waist, strengthening the chest and beautifying the legs. It can beautify the body and mind and cultivate the sentiment in the bright and beautiful rhyme!

At the same time, body dance is a diversified and original dance, which consists of ballet, folk dance and modern dance. It is a comprehensive physical training dance. In order to better popularize the national fitness exercise, improve people's quality cultivation, let people achieve the functions of waist-binding, chest-strengthening and leg-beautifying in beautiful music, cultivate their self-cultivation, improve their temperament, demeanor and appearance, and let you get rid of tension in your busy work and enter a beautiful environment. So this semester I was lucky enough to learn body dance. Be a perfect woman.

I think the design of physical education class is better, because since it is physical education class, there should be a relaxed atmosphere to get rid of the idea that everyone should sit in the classroom in class, at least I got rid of it. But because it is noon, I sometimes feel very tired and sleepy, and more importantly, I have to run 800 meters. So I think this needs to be improved.

Waltz was also inserted in the process, which was called with relish.

In the meantime, I like the teacher's teaching style very much. Young, energetic and unassuming.

The basic content of physical training is 9 1. Jazz dance is a kind of dance that pays great attention to showing the length of limbs, so keep your body straight when dancing jazz dance to achieve the longest and highest effect.

2. At the beginning of this movement, the feet are close together, and then transition to another movement, and the feet are quickly separated. Be careful not to separate from each other in the high jump, and don't separate one after another, which will greatly affect the sense of neatness of the action. After separation, the toes are at 45 degrees, and then one foot stands on tiptoe to keep the center of gravity between the two feet. This posture will make you look tall and beautiful.

3, followed by hand movements, jazz has a standard gesture, which is to separate the five fingers to the maximum extent. Keep your legs together. When your palms are open, straighten your right hand and put your palms down on your left leg.

4. The rest of the body stays still and the arm begins to pull up. Pay attention to the straight line, and straighten it up according to the position you placed on your left leg at the beginning, until the upper arm and the lower arm are in a horizontal line, and the palm is always down.

There will be a big change here, that is, flatten the palm of your hand, and then quickly split it horizontally to the right. At the same time, quickly separate your feet together and enter the second step, and stand on tiptoe. It should be noted that the split hand must be split to the right after the big arm and the small arm are pulled to the same level, and the fingers are always separated, while the split foot and the split hand are carried out at the same time. When the hand is completely straight, the feet are separated and stand on tiptoe. The other is the control of power. It can be said that the first few movements are very relaxed. In this step, you should suddenly do this action very hard, and keep your body, right hand and feet stretched hard after completion, so as not to deform your body.

6. Please note that steps 3 to 5 are linked actions, and the first two steps are the requirements of this action. From this action, we also know that the right hand splits from left to right, and the feet are separated, which is also the right foot. So after learning this, you can try to do it in reverse, and put your left hand on your right leg and start doing the same steps as above. If you master this, you can practice a left-right cycle.

The basic content of physical training 10 [open article]

Shoulders, chest, hips, knees and ankles are required to be evenly and symmetrically opened outward as far as possible, especially the feet and hips should be opened outward 180 degrees. This can stretch the lines of the human body to the maximum extent, expand the range of action and improve the balance of the body. However, this "opening" is the most difficult element to master in ballet form. First of all, it should be done step by step to avoid opening the parts that are easy to open, and not opening the parts that are not easy to open, which may easily cause the body to twist up and down and strain muscles or ligaments. The key point is that it must be opened from hip joint to knee joint, ankle joint and toe.

"nervous"

It is required to tighten and "stretch" all parts of limbs, especially knee joints and ankle joints, as well as joints such as spine and cervical vertebrae. Ballet requires dancers to penetrate energy from fingertips to toes and perform radioactive dances. Only by stretching, energy can be better concentrated at the ends of limbs, achieving the characteristics of light and elegant dance. Generally, beginners often have the phenomenon that they only extend their toes and instep, or they only extend their toes and do not extend their instep, which does not meet the requirements of the specification. The main point is: the foot extension must start from the ankle joint and concentrate on the toes all the way, so that the toes on the instep can be stretched tighter and tighter and the knees will be straighter and straighter.

"straight man"

In ballet body training, it is a whole concept, which requires learners to keep their backs straight, not to bend over and pout, and not to stand up, including that their legs must tighten their knees when standing upright. The key point is: find the feeling that the cervical vertebra, thoracic vertebra, lumbar vertebra and coccygeal vertebra form a straight line, find the sky above your head, and gradually achieve the correct and beautiful posture requirements of lifting, retracting, loosening and standing.

"Li"

In ballet body training, "standing" mainly refers to standing at the waist, which will have an upward promoting effect. Only when the waist is "standing" in place can the whole physical and mental energy be condensed, the center of gravity can be raised and the energy can be better distributed at a higher spatial level.

Basic content of physical training 1 1 abdomen

Abdominal fat accumulation is a sign of aging and the most difficult to control. Two simple ways to exercise the abdomen: one is to bend your knees, put your feet flat on the floor, use your abdominal muscles to shrink your back forward, then sit up straight, and then put your body flat on the floor for 8 times in a row. The other is to sit on the floor with your legs forward, hands behind your back, lean back slightly, keep your back bent, then lift your legs to about 30 cm from the ground and pedal like a bicycle. Pay attention to straighten your legs every time and do 10 times with your left and right feet. Sticking to exercise can correct and keep fit.

chest

Chest is a prominent feature of female beauty, and its standard curve should be carefully protected. There are two simple ways to exercise your chest: one is to sit in a chair, hold the table with both hands, open your shoulders as far as possible, hold your chest out for 6 seconds, and repeat 3 ~ 6 times. The other is to hold both ends of the towel with both hands, stretch your arms horizontally, straighten the towel hard, relax, and then straighten it again, and do it 10 ~ 15 times.

hand

The model's hands should be soft, so press them evenly from time to time. And try not to let your hands soak in washing powder and hurt your skin.

hips

Models' hips and hips are more active than ordinary people. Many models know that they need to practice their hips, but they don't know how to really do it. Hip lifting is for the beauty of crotch and hip movement. Hip-hip movement only expresses the principle of bone movement more clearly. If you want to show the beauty of crotch in natural walking, basic training is essential.

crotch

Hip pressing, hip pressing is to open the hip bone to the maximum extent. Many people don't pay attention to the practice of crotch, so it is difficult to open the crotch to the greatest extent. When doing the exhibition, the crotch is in place and the angle is in place. The basic training of hip pressing can solve this problem well. Hip joint, hip joint is to train the flexibility of the waist and the coordination of the legs. There are four methods of hip joint: front and back, left and right, and eight-character hip joint. Ask your hands to stretch forward naturally at a 45-degree angle, hold the pressure bar, and separate your feet by the width of a foot surface and position them. Swing your crotch as far as possible, press the front, back, left and right, and figure eight. After the above basic training, you can only practice buttock jacking after pressing, flattening and flattening your waist. Because buttock lifting is not an exercise, but an assessment of the results of basic training. If the basic training can be done in place, then the buttock is not a problem. It's hard to get rid of the hips.

Legs:

Leg press leg press is divided into positive pressure, counter pressure, lateral pressure and lower pressure; Leg press's goal is to keep his legs straight and his hips open. The average model, however, has not been trained in the early stage, and her age has passed the developmental stage, and her bones have basically grown and fixed. Under such circumstances, leg press has become the most difficult stage. Kick, the kick chosen in model training, is generally chosen to lift the buttocks after kicking. Because it is difficult to find a perfect hip before practice, kicking can shape a good hip, make redundant muscles disappear during exercise, improve the elasticity of the hip and draw an obvious dividing line between the leg and the hip. It is difficult for the average model to kick in place and keep practicing. If the hips are loose, after a month of rigorous practice, you will see the effect.

Basic content of physical training article 12 straighten your shoulders:

The standing posture of ballet requires the neck to be upright and the shoulders to droop naturally. This not only helps to exercise the cervical spine, prevent shoulder and neck discomfort, but also helps to balance the height of shoulders.

Correcting humpback

Standing and leg press exercises in ballet training, especially post-leg press exercises, are especially helpful for strengthening back muscle strength, correcting hunchback, helping obese children to reduce the most difficult back fat and preventing clumsy figure caused by bloated back.

Shrink the abdomen and waist

In ballet practice, every time you return to the preparation posture, you should hold your chest out and abdomen in. This posture strengthens the abdominal muscles, thins the fat layer and makes people look more upright.

Lift the hip line

There are many movements to tighten or lift the buttocks in the basic ballet exercises, such as sucking the legs on the side and sucking the legs after lying prone. All these help to improve the hip line, thus improving the visual center of gravity and making the practitioner as beautiful and light as a cygnet.

Thinner thighs and thinner calves.

The most basic ground training in ballet, including instep hooking exercise, cross-legged hip pressing exercise, supine leg sucking exercise, supine big kick, hand-held small kick and other actions, can fully stretch and lengthen the ligaments of various parts of the leg, and long-term practice can form strip muscles, making the leg look more slender and powerful.

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