Body flexibility training methods

Whether you are working or studying, you should pay attention to your physical health. Don’t just work or study blindly. Find some appropriate exercise methods to exercise your body. Because many people who work or study for too long will find that their bodies are gradually becoming stiff, so they should enhance their body flexibility at this time. What are some small ways you can choose to enhance your body's flexibility?

How to practice flexibility when learning to dance

1. Splits to train flexibility

1.1. Front kneeling lunge stretch: Front lunge, one leg kneeling on the ground and the other leg in front of the body is called a lunge. Try to lower your body to the lowest position. Doing this movement frequently can greatly improve the flexibility of your legs.

Note: Make sure one leg is kneeling on the ground, the knee of the front leg should not exceed the toes, the knee of the back leg is flat on the ground, and the buttocks are squeezed; use both hands to support the ground to maintain balance; gently stretch the body forward and keep a relaxed and comfortable state; hold for 20 to 30 seconds and do not move.

1.2. Reverse lunge stretch: In your daily stretching, you should insist on doing reverse lunge stretch.

Note: Kneel on one leg, put your body weight on the kneeling leg, straighten your front leg, lower your body and lean towards your leg; straighten your front foot and place your back leg flat on the ground; place your hands on the ground to keep your balance; hold for 20 to 30 seconds without moving

2. Bend your waist to practice flexibility

2.1. Prone method: Lie prone on the floor with your hands on both sides. Slowly push yourself up and hold for a certain period of time. Repeat several times, then bend your legs and place the soles of your feet on your forehead.

2.2. Kneel down: Kneel with your calves at a 90-degree angle to your body, let your hands hang naturally, and slowly bend backwards. While bending backwards, hold your ankles with both hands and hold for a certain period of time. Kneel down and make sure your waist from knees to pelvis remains straight.

2.3. Swing the waist: Draw a circle with your waist, three hands, in the order of front, side, and back. You can start from left to right, or from right to left.

2.4. Stand and bend your waist: After the above three exercises have achieved certain results, you can do the stand and bend your waist. Place your hands and feet shoulder-width apart, bend your waist backward until your hands touch the floor, and then slowly shorten the distance between your hands and feet. You can hold on to the wall and slowly bend down to prevent falling.

3. Practice flexibility with the off-hand movement

The off-barre movement training mainly trains students to achieve body stability, coordination and flexibility when they are completely off the barre. Usually practiced in small groups. Such as wiping the ground, controlling, small jumps, big kicks, etc. The musical accompaniment of the combination is generally in 4:2 time or 4:4 time. Using some cheerful, jumping and rhythmic music can increase students' interest in the movements and promote the completion of the combination.

2. The benefits of learning to dance

1. For middle-aged and elderly people

1.1. Increase joint flexibility and softness

1.2. Enhance cardiopulmonary function and promote blood circulation

1.3. Improve bad living habits

1.4. Make friends and stabilize your emotions

1.5. Relieve stress

1.6. Body shaping

2. For children

2.1. Beautiful body shape: Girls who are in a period of rapid growth and development can stand straight and have a beautiful body shape through dance training (such as holding their chests high, raising their heads, and tightening their stomachs). It can also correct body problems such as hunchbacks and shoulders.

2.2. Movement coordination: Dancing requires the coordination of all parts of the body, which can train children's movement coordination and make them have a better sense of rhythm.

2.3. Enhance limb flexibility and flexibility: After dance training, children's physical fitness in terms of strength control, stability, endurance, etc. will be improved.

2.4. Cultivate aesthetic emotions: Dance expresses the inner world through music, movements, expressions and postures, which can subtly influence children to be influenced by artistic performances, make them love life, and appreciate and experience beauty.

2.5. Cultivate self-confidence: Dance performances can cultivate children's performance ability, make them less stage-shy, more expressive, and have better psychological quality.