Basic ballet movements

1, half squat, standard opening of legs 180 degrees, toes, knees, hips and shoulders in the same plane.

2, full squat, the same as the requirements for doing half squat, and when the legs are deep to the deepest point, don't take the initiative to raise the heel.

3. Wipe the floor. During exercise, the human body stands vertically, and its weight is evenly distributed on both feet. When the power foot sweeps the tail, the body center moves slightly to the main leg. The strength leg is straight, keeping the outward shape, and the sole of the foot rubs outward close to the outside. Heel off the ground first, then arch and sole off the ground at one time.

Finally, the toes point to the ground, and the distance wiped by the toes is the farthest point that can be reached when the two spans remain stable and horizontal. The route and process of the strength foot returning to the main leg are reversed in turn according to the action sequence of each part when it comes out, and the foot returns to the position before the action begins.

4, small kick, use your feet to drive your legs up into the air. You should kick and retract your feet quickly, effectively and quickly. The crotch is stable, and you can't ignore the whole process of wiping the floor before throwing and closing your feet.

5, squat on one leg, and both legs bend and straighten at the same time on the basis of the same opening. The straight leg should have the feeling of infinite extension, and the action process should be meticulous and slow. Don't lift your hips when your hind legs are out.

6, small bouncing legs, mainly exercise the flexibility and agility of the calf and foot, strengthen the overall openness and muscle ability of the leg through strength and speed training, and lay the foundation for the rapid movement and small jumping movements of the calf in the future.

7. Strike. Keep your legs open during the action. Don't shake the strength leg above the knee joint, and tighten the ankle. The knee joint of the strength leg should be relaxed, and the route of the strength leg flapping inward and outward is a straight line movement, and the route should be clear.

8. Stretch. During the movement, pay attention to the verticality of the body and the accuracy of the center of gravity. The main leg should be straight and the main span should be lifted upward. When the strength leg is sucked to the knee and stretched out, it should be kept at the height of the knee, and the leg should be straight in the air without shaking.

9, slow, pay attention to the vertical and accurate center of the body during the movement, the main leg should be straight, the main span should be lifted upwards, and the legs should be tightened in the air.

10, kick big, keep your body vertical, spread your legs, and lift the hip joint of your main leg upward. Pay attention to the whole process of kicking and recovering your feet after wiping the ground.

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12, circling in the air, mainly to exercise the flexibility and agility of the calf, improve the control ability of all parts of the body and the leg ability, make the calf flexible and expressive, and exercise the opening of the whole leg.

The Seven Hands of Ballet

1, one hand

Hands droop naturally, elbows and wrists are slightly rounded. The arms and hands are oval, placed in front of the body, and the middle fingers of the hands are opposite, leaving a punch distance.

2. Two hands

Keep your hands oval and lift them to the height of the diaphragm (middle of the upper body, above the waist and below the chest). During exercise, pay attention to keep the two support points of elbow and finger stable.

3. Three hands

Continue to lift on the basis of the two, put it on the front and upper part of the forehead, and don't swing back too much. Three hands are like putting their heads in an oval frame.

4. Four hands

The left hand does not move, and the right hand turns back to two, forming four.

5. Five hands

Keep your left hand still and your right hand bent into an ellipse. Start with the fingertips and slowly open to the side. During the process, the two support points of elbow and finger should be kept on a horizontal plane. Put your hands in front of your body, don't spread back too much, and play the role of continuing the shoulder line.

6. Six hands

The right hand does not move, and the left hand cuts back from three to two, forming six and forming a dance.

Seven, seven hands

Keep your right hand still, open your left hand sideways, and put your hands on your sides evenly.