How to practice leg press in classical dance?

First, about the positive pressure leg In several chopping methods, the positive pressure leg is the foundation and a method for practitioners to feel hard. Beginners often have the following problems: bow their heads, bend over, touch their feet with their heads, there is a big gap between their chest and legs, some stand unsteadily, as if they are going to fall backwards, and even the ligament of their legs is injured. To solve the above problems, leg press should pay attention to the following points: 1, standardize movements, and do initial training step by step (1), instead of intensive training. Put your legs on waist-high objects, sit with your hips flat and your legs on the ground.

Vertical, knees straight, leg press toe hook up, consciously backward, upper body forcibly forward, make it consistent with leg press. foot

The pointed hook helps to lengthen the ligaments, tendons and muscles of the legs, and the upper body can lengthen the trunk, especially the spine. After pressing one leg for a few minutes,

Change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.

(2) leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, and the hips are gathered to make the body lean forward as far as possible, so as to enhance the extensibility of the posterior fossa muscles of the knee joint.

(3) Press leg press's knees with both hands, sit back with your hips, press your upper body forward hard, and stick your abdomen on your thighs as much as possible. After this step is completed, you can do the next exercise;

(4) Hold leg press's calf with both hands from below, press the upper body forward, and try to make the abdomen stick to the thigh and the chest stick to the knee. After completing this step, you can continue to the next exercise.

(5) Do leg press, support your legs straight, hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your forehead. After completing this step, you can continue to the next exercise.

(6) Hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your mouth. After completing this step, proceed to the next step.

(7) After this step is completed, it indicates that the positive pressure section has been completed. Professional dance students, after this step, need to stretch their toes, stretch the muscles of their front and rear legs back and forth (as much as possible), and lay their rear legs flat on the ground as much as possible. When holding your legs, try to stretch your hands forward to keep your body straight. In addition, the instep of the front foot should be opened outward, and the heel of the back foot should be put down. Let their legs spread out. 2. From light to heavy, from low to high pressure legs, the body should keep the ligaments, tendons and tendons of the legs flat. At the beginning of training, the strength should be light, and after a period of training, the pressure can gradually increase; If gravity is applied at the beginning, it may last for a day or two, and it may be difficult to walk on the third or fourth day. The height of the legs should be from low to high. Put your legs waist high and when your chin touches your toes, you can put your legs on something chest high. When your toes touch your chin, you can put your legs on the shoulder-height object until you put your feet on the head-height object. 3, first pull and then press, practice leg press from near to far, because of its poor ductility of leg ligaments, tendons and muscles, it is not only futile, but also damages ligaments. Therefore, at the beginning of training, we should first lengthen the leg ligaments, tendons, muscles and spine, and then apply vibration and pressure; Vibration and compression should also be carried out once, and we can't rush for success. When you are in leg press, you should also pay attention to the contact between the trunk and legs from near to far. The contact sequence of the corresponding parts of trunk and leg is: trunk: abdomen-chest-head and leg: thigh-knee-toe. Don't touch your toes with your head in the first place. 4, to be strong-willed, persistent leg flexibility exercises, really boring, especially to a certain extent, there will be pain in the legs and buttocks, similar to the "fatigue period" of long-distance runners. The most important thing at this time is that you have a strong will and a bitter heart, and you can't stop. Compared with other qualities of leg technique, the flexibility of leg technique is easy to develop and fade. At this time, we should be good at self-regulation, appropriately reduce downward pressure, reduce leg press time, or do kicking exercises, combined with pressure kicking, etc. As long as you persist, the pain will gradually disappear, and then you will be excited about your achievements. 5. Before pressing, be prepared for the activity. Before practice, you can do some preparations for the muscles of the waist, hips, knees, ankles and legs. Because the extensibility of muscles and ligaments is related to the temperature of muscles, warm-up activities can improve the warmth of muscles and reduce the viscosity inside muscles, which is beneficial to the flexibility practice of legs. Second, kicking forward is the most important step in leg flexibility training, which can consolidate the effect of leg press, cheating and hanging legs, and also lay a solid foundation for actual leg training. The common problems of kicking are: 1, unstable center of gravity, and even falling; 2. Support the legs and feet to lift or support the legs and knees to bend; 3, bend over and bulge your back. To solve the above problems, we should pay attention to the following points when kicking: 1. When one leg is about to kick, quickly move the center of gravity to the other leg, and use your toes to drive the whole leg as straight as possible. 2. When kicking, sit back on your hips and exert your strength on your legs. When you are just practicing kicking, you must keep the action standard. You'd rather kick your chest than lift the heel that supports your leg or bend your knees, or bend your back and touch your toes with your head. All these show that your leg flexibility training is not in place and the ligament has not been pulled apart. As long as we insist on the combination of pressure and kicking and practice, we will definitely reach the point where our feet touch our foreheads. 3. Keep your legs steady. Beginners often kick each other's legs just after landing, resulting in heavy legs and skewed bodies. This is because when the kicked leg just landed, the center of gravity of the body was still on the original support leg. When the leg falls, the center will shift back to the main leg. When the leg falls, it is necessary to control the leg muscles and not to drop the leg. note:

Exercise should improve your ability and avoid injury. Warm-up and stretching are like the basics in martial arts novels.

If you like to work, you must be persistent and solid; However, many people only know one and don't know the other, or

Can't grasp the essentials; Not benefit from it, but suffer from it; Therefore, in order to hold on, you can get the greatest benefit.

And to ensure safety, the following principles must be observed: 1. Be sure to warm up before tying your shoelaces; For example, use jogging to increase body temperature and exercise muscles and tendons.

In the state of preparing for war, the effect of lacing will be improved, and the damage caused by improper lacing can also be reduced.

Opportunity. 2. Don't pause breathing when stretching tendons; Take a deep breath slowly; bate/hold one's breath

God, will increase the negative oxygen debt, uncoordinated movements, and increase the chance of lacing injury. Excessive physical and emotional tension will also affect lacing, so it will be helpful to keep even breathing and relax. 3. Support should be provided before and after exercise; Most people only remember to stretch tendons before exercise; After exercise, one

Don't even want to move when you are tired; In fact, after exercise, although my muscles are sore, I still have to do it again.

Gently stretch the tendon once, so that the muscle fibers can be repaired and the fatigue recovery speed can be accelerated.

It will be better to exercise your muscles next time. Support before exercise is also to reduce the chance of leg muscle injury. 4. The lacing action should be slow and gentle, and never use force or force too hard. The purpose of lace is to use

The elasticity and extension of tendon stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle, and

Gradually increase the potential and endurance of stretching. Whether it is rhythmic or fixed (more than 30 seconds in a row),

As long as it is moderate, it is effective; The most taboo is the tendon that can't be stretched and pressed normally, and the violence of quick success and instant benefit.

Urgent pressure, or help from external forces exerted by others; As long as the force is improper, it will cause harm. 5. Replace the muscle groups of lacing; For the same action, there may be many muscles with the same function.

Group, cooperate to complete the action; But these muscles, because of their different anatomical positions, may need

Only through different lacing actions can we stretch one by one. In addition to synergy, the action direction is opposite.

Anti-muscle must also be equal to lacing; If the helper muscle has a pull band, it will slide across the net and move within a certain limit.

If you work, you may get hurt if you can't climb to the top; If the levator muscle does not stretch, it will be lost when it contracts strongly.

For balance, it also hurts. 6. The degree of lacing is to feel a little "nervous" or "sour", but it will never reach the degree of "pain". The existence of "tension" or "acid" is the result that muscle sensory neurons correctly reflect the frenulum; However, the feeling of "pain" caused by stretching tendons is very close to the degree of injury on the shore. Successful warm-up lacing is the propeller of carefree exercise and the protective cover to avoid injury; We must grasp the above principles.

And establish the routine steps that are most suitable for individuals, which will become a habit; It's like wearing a seat belt while driving.

Sample, don't remember what happened in expressway, also not afraid of the police to write a ticket; But for the sake of

For your own safety, fasten your seat belt as soon as you get on the bus, warm up and support yourself if you want to exercise; The key lies in an idea.

Don't take chances, enjoy it; In this way, happiness and security are among them.