The program of warm-up exercises before dancing
Nov 16, 2012 | Author: twlad | Category: Articles
The program of warm-up exercises before dancing
The exercise program, works on each major muscle group and will prepare you for any dance workout you choose to start. The warm-up should take 20-30 minutes and include work on the cardiovascular system, ballet stretching and key strength exercises. But take your time. Dancing is your time to work on your body and mind, so treat it as precious "personal time". Determine your pace, drink more water and enjoy the moment.
Advice on equipment
If you have a yoga or dance Mat, use it for basic strength exercises. If you do on the carpet, then during the warm-up wear sneakers, so as not to hurt your feet on the hard pile. But if you dance on a wooden floor or linoleum, you will feel more free if you warm up barefoot. This will help to maintain balance and will be useful when you reach the ballet section in the exercises.
1. March in place
March in place for 8 bars. Keep your fists clenched and raise your arms to chest level. Keep your back straight. Low fitness: raise your Legs low and March at a moderate pace. Perform 2 sets of 8 repetitions. Average fitness: take steps more like Jogging than marching, raising your feet from the floor above. Perform 4 sets of 8 repetitions.
High level of fitness: start Jogging on the spot, but starting from the second set, lift your legs higher so that your hips are parallel to the floor and your calves are pointing down. Perform 6 sets of 8 repetitions.
2. Jumping star
1. Stand with your feet together and your hands at your seams. Keeping your knees slightly bent and spreading your legs as far as possible to the sides, make the jump. At the same time, spread your hands to the sides until they are parallel to the floor.
2. Then jump back bringing feet together and returning your arms to starting position.
Low level of physical training: 8 jumps. The average level of physical fitness: 16 jumps. High level of physical training: 24 jumps.
3. Forward lunges
1. Stand up by putting your feet together.
2. Make lunge left foot forward and jump kick the right foot back. At the same time, clench your fists, extend your right hand forward and move your left hand back.
3. Then do it again so that this time the right leg and the left arm come forward and the right arm and the left leg move backwards.
Low level of physical training: 8 repetitions. The average level of physical fitness: it 16 times. A high level of physical training: of 24.
Pro tip: This movement requires the hands of a yogi and the opposite action, so long as you don't catch the essence of the exercises, perform them slowly. This is worth the effort, as the fist attacks perfectly increase the tone of the upper part of the hands, and jumps perfectly strengthen the legs. At the same time, your heart rate is well maintained!
4. Jumping to the side and lunges hand side
1. Stand with your feet together.
2. Make 4 consecutive jumps to the left side of the room. During the movement make an attack with the left arm sideways in the direction of motion. |
3. Then change the direction to the opposite and jump 4 times to the right side of the room. While driving, make a lunge with your right hand sideways in the direction of movement.
Low level of physical training: 2 sets of 4 jumps in each direction. Average fitness level: 4 sets of 4 jumps in each direction. A high level of physical training: 6 sets of 4 jumps in each direction.
5. Step aside and reach out
1. Stand up, feet shoulder width apart.
2. Bend your knees slightly and raise your left hand. Stretch to the right. During the movement of both legs will straighten up.
3. Repeat this movement in the opposite direction.
Low fitness: 2 repetitions in each direction (alternating left and right).
The average level of physical fitness: 8 repetitions in each direction (alternating left and right).
High level of fitness: 12 repetitions in each direction (alternating left and right).
PROFESSIONAL ADVICE: this movement is great for bringing I order and strengthen the waist, hollow out with each repeat stretch a little further to maximize the benefit.
Stretching exercises
6. Squat with stretching
1. Stand up, feet shoulder width apart. Unwrap the socks outward. Cross your arms in front of you.
2. Bend your knees and do a squat as if sitting on an imaginary chair. Keep your back straight. When you bend your knees, open your arms and pull them out to the sides.
3. Then straighten your legs and stand up straight. During this, take a breath. Pull your hands up to the ceiling and point your fingers there.
4. Exhale and bend your knees again to repeat the movement.
Low fitness level: 2 replay. The average level of physical fitness: 4 repeat. High level of physical training: 6 repetitions.
Pro tip: don't force yourself to squat too low. This is an easy stretch, the task of which is to Wake up your back and legs. So don't worry if you can't make your hips parallel to the floor. Over time, thanks to training, your strength and flexibility will increase.
7. Circular motion of the shoulders and flexion of knees
1. Stand with your feet shoulder width of 1 meter, and relax your shoulders.
2. Bend your knees and stay in this position for 1 second.
3. When you straighten your legs, make your shoulders a circular motion up and back. Slightly move your hands to the sides and keep the tension in your hands.
3. Straighten your legs and stay in this position for 1 second.
4. When you catch the essence of this movement, alternate bent knees with straightened legs.
5. Now change the movement of your hands to the opposite, so that the shoulders rotate forward.
Low level of physical fitness:
2 back / 2 forward.
The average level of physical fitness:
4 back / 4 forward.
High level of physical fitness:
6 back / 6 forward.
8. Stretching the head and neck
Forward and backward
1. Stand facing the front of the room. Holding the body still, tilt your head forward to look at the floor.
2. Put your head back in the center.
3. Tilt your head back to look at the ceiling.
Side to side
1. Stand facing the front of the room. Holding the body still and looking forward, tilt your head to the right diagonally.
2. Put your head back in the center.
3. Now tilt your head to the left obliquely. All levels of fitness: 2 times forward-backward, 2 times left-right.
PROFESSIONAL ADVICE: When you tilt your head back, no need to tilt it too far, as this may impair blood circulation. Just tilt it enough to look at the ceiling. If you feel any discomfort, relax.
9. The rotation of the hips
1. Stand up, feet hip width apart, hands on hips.
2. Rotate your hips clockwise, as if drawing a circle with the lower part of your body.
3. During the rotation of the hips knees will bend and straighten naturally. It's funny, give your thighs a chance to drive and your feet will follow them.
4. Repeat the motion counterclockwise. All levels of fitness: 4 times clockwise, 4 times counterclockwise.
10. Tilts to the side
1. Stand up, feet shoulder width apart.
2. With your right hand on your right thigh, raise your left hand above your head and stretch to the right as far as you can.
3. Stay in this position for 10 seconds and release the tension.
Then repeat this movement to the left.
11. Pulling forward
1. Stand up with your feet wide, but only so that you feel comfortable (this can be shoulder width or 1m wide). Put your hands above your head. Lean forward from your hips and let your body hang down to the floor.
2. Stay in this position for 10 seconds and release the tension.
PROFESSIONAL ADVICE: while pulling forward, you do not need to keep your legs straight all the time and guide your fingers to the floor. Bend your knees if straightening your legs brings you pain, and leave your hands on your ankles or calves, if that's easier for you. Stretching works perfectly on the quadriceps and glutes, it gives a great opportunity to relax and rest before moving on.
12. Stretching calf muscles from a standing position
To perform this stretching, you may find it more convenient to lean against the wall or against the door to help maintain balance.
1. Step with your left foot forward and hold your right foot right behind it.
2. Bend your left knee and lean forward. Do not remove the right heel from the floor and hold this pose for 20 seconds.
3. Make this movement in the mirror image to repeat it for the right calf.
Pro tip: When you hold the pose, you may find that it takes a long time, but this time it is necessary to your muscles to truly relax. When you hold a pose, breathe deeply and concentrate on how strong you are going to make your legs in a few weeks of this exercise!
13. Stretching the quadriceps from a standing position
1. Stand up straight, hands on hips.
2. Extend your right arm down. Bring it back and take her right foot.
3. Move your foot as close to your buttocks as possible. You will feel tension in front of your hip. Hold this pose for 20 seconds.
4. Make this movement in the mirror image to repeat it for the left foot.
Advice on equipment
If you have a yoga or dance Mat, use it for basic strength exercises. If you do on the carpet, then during the warm-up wear sneakers, so as not to hurt your feet on the hard pile. But if you dance on a wooden floor or linoleum, you will feel more free if you warm up barefoot. This will help to maintain balance and will be useful when you reach the ballet section in the exercises.Warm-up before a strip of plastic
Warm-up before such dances as strip of plastic, needs in addition to the usual pieces include the elements you need to work out the muscles before a specific lesson. It could be.:
attacks to the sides and forward;
circular rotation of the chest-first on the points: forward-right-back-left, then smoothly. Then repeat in the other direction;
squats in the power of sumo;
some elements that are necessary in the dance-for example, a wave back and forth;
the implementation of the "eight" hips forward and back;
forward-backward and sideways slopes;
exercises to stretch the back, legs.
Source: https://womanadvice.ru/razminka-pered-tancamiкой preparations: 5 repetitions. High level of physical fitness: 8 repetitions.
Comentarios