Dance training: every woman has a ballerina ...
Dance training: Feel good!
Ethereal, delicate, full of lightness. This is how it looks when ballet dancers hover over the stage. Powerful jumps, silent landings - it works effortlessly. It is hard to imagine what effort the graceful movements of the dancer demand. Too bad, one thinks there, this body control can only learn who is a regular child in the ballet room and practices. Right. But, it does not have to be ready for the stage. "Even adults who have never danced can benefit from ballet training"says Yolanda Bertolaso, a trained stage dancer and dance therapist at the University of Münster. Because: "Dancing makes you happy, it's more than just the sequence of movements, it's the art of bringing body, soul and spirit into harmony." By dancing, we develop a new awareness of our body, improve posture, learn to express emotions through our body. At the same time, the flowing movements have a very concrete effect: they activate the metabolism, endorphins are released, we just feel good. Try it, awaken the ballerina with our workout.
Dance training: The most important thing in advance
- Warm up before dance training - eg. B. with the stretching program.
- Wear ballet shoes with leather soles, or simply dance barefoot.
- Make sure that your feet are never allowed to be turned further out than your knees.
- Avoid the so-called sickle-foot, the stretching of the foot, so that the foot looks like a crescent moon.
- Do not rebound during the stretching exercises.
- Perform all exercises only as far as it is comfortable for you. Perform the movements slowly. They prefer to make small but precise movements.
- Keep the pelvis as centered as possible, it should not dodge.
- Fancy Ballet Lessons: Make sure that the teachers are members of the Association of German Dance Educators. Or have a comparable dance education. More information at: www.ballett-intern.de
- If you have health problems, please check with your doctor if dancing is suitable for you as a sport.
This exercise makes the hips flexible
1. Turn the foot tips sideways outwards (1st position) Spread the arms slightly laterally. The legs are stretched and closed. Build up tension throughout the body. Bend the upper body out of the hips to the right. Arms remain stretched laterally, legs closed. Get up again, move to the left side, then right again. 2. Now go to the plié, that is, bend your legs slightly. Bend right arm down, left arm up. 3. Now the left arm takes over and comes down in a circular motion, the right goes up a circle descriptively. At the same time, the upper body tilts from the hip to the left. Repeat 5 to 10 times.
That's how it works: Training flexibility in the back, shoulders and hips.Be careful: In Pliés always tense the buttocks and thigh muscles well. The feet bend and at the same time the upper body stretch out, as if we were a puppet whose threads tighten and straighten us up. Be careful not to buckle in the pelvis during the exercise.
Strengthens the butt and trains the balance
The legs are closed and stretched. The feet point outward and form a line, heels together (1st position - see p. 32). Let loose the arms with basic tension loosely beside the body. 1. Easily go to the plié, then stretch the legs 2. take the left leg back, shape the foot to the top. 3. Hold position and flex your foot, that is, pull your toes to the shin. Then tip again. Attract foot, do not settle. Repeat the same exercise (tip, flex, tip) sideways and forward without putting foot down. Return to the 1st position and go to the Plié. Stretch your legs again. Now repeat the same with the other foot.3- to 5 times.
That's how it works: Great exercise for the balance, improves the core muscles, strengthens the posture, strengthens the butt and stretches the feet.Be careful: Keep your back straight, pull in your navel.
Good for shoulders and calves
The legs are slightly straddled and stretched (2nd position), feet are pointing outwards. Arm over head to "V" stretch. 1. Go into the plié, then lift the body in a controlled manner onto the toe. Keep position short and come back. Stretch legs.The arms remain over the head all the time. Repeat 10 to 15 times.
That's how it works: Strengthens the legs, especially the calves, and trains the trunk and shoulder muscles.Be careful: Keep the pelvis stable, stretch the back and push the shoulder blades back, always tensing the stomach.
Relax your back
Legs slide, feet point forward, arms stretch laterally.1. Ankle the right leg and pull the entire body to the right until the knee and toe are on a vertical line. In doing so, slightly bend the upper body and the head forward, pull the belly button towards the spine, let the palms fall downwards.2. Coming back to the middle of the body, open your arms wide, legs deep (Grand Plié), slowly put your head back and look up. Keep position short. Stretch legs again, repeat exercise to left side. Repeat 10 to 15 times.
That's how it works: Relaxes the entire spine right down to the neck.Be careful: Always keep body tension.
Exercises your legs, good for balance
Stretch your legs and put your feet in the 5th position (see below), d. h., the left foot points to the outside, the right foot is behind the left and also points outwards. The left foot outside touches the right foot inside. Stretch arms sideways.1. Legs go to light plié. The left leg goes slightly angled forward. The toe is stretched. At the same time, the arms come up ahead. The palms face inwards, the fingertips to the ceiling. Stretch the head upwards, tilt the upper body slightly backwards. Keep this position short.2. Slowly lower the left leg, the foot briefly touches the ground, then stretch backwards. In doing so, bend the upper body forward, so that the thigh stretched out to the rear and the upper body form a line. The arms point forward in extension of the upper body. Keep position short, return to starting position, then do the same exercise with the other leg. Repeat 3 to 5 times.
That's how it works: Improves the body tension, strengthens the legs.Be careful: Keep your stomach tense all the time.
Stretches the thighs
Put on the floor (possibly mat underneath), legs stretched forward. Ankle the left leg so that the sole of the foot touches the right thigh. Now grab the right toe with your left hand. The right arm reaches behind the waist. The forehead as far as possible on the stretched thigh pull up. Hold this position for a few seconds. Perform on each side once.
That's how it works: Stretches the back thigh and upper body.Be careful: Make the back round.
Training the entire core muscles
Put on the floor (possibly mat underfoot), the left leg is bent, the knee points forward. The right leg is slightly bent at the back. The feet are stretched, the upper body erect. The arms are stretched laterally. Turn the upper body to the left side, keeping the arms parallel to the body. Now make a cat hump, hold it briefly and straighten it up again. Turn with straight upper body to the middle. Stand the upper body out of the lower back and bend it slightly forward with the pelvis. Keep the stretch short and return to the starting position. Now change the page. This shows the right leg forward, the left back. Run on each side 1 time.
That's how it works: Stretches the upper body out of the hips and the inside of the legs. Strengthens the lower back and stomach at the same time.Be careful: The leg position should remain unchanged throughout the exercise. The pelvis is as firm as possible on the ground. Keep your back straight (except for the cat's hump), activate belly tension all the time.
Loosens his back
Stand straight, feet parallel, legs stretched.1. Bend the upper body to the right side, come back up and bend the upper body to the left side, the same again to the right side.2. Get up again to the middle, bend your legs slightly, go down with your back round and let your arms dangle. Then slowly roll up from the lower back and straighten up.
That's how it works: Improves the mobility of the back and mobilizes the hips.Be careful: Do not buckle in the hip during lateral movements.
