How to train women's waist flexibility?

In real life, the flexibility of women's waist is very important, especially for women who practice dancing. A flexible waist can not only improve the advantages of the figure, but also increase personal charm. Women who practice dancing also need flexibility in the waist. It is very simple to practice flexibility in the waist. After warming up, you can use your toes and hands to hold your feet tightly, exert force on your waist, keep your feet together, and persist for a long time.

How to train women's waist flexibility?

1. After warming up, tighten the middle part of your waist, find your heels with your fingertips, lower your waist, shift your center of gravity and straighten your knees. You can help by first holding your ankle bones, lifting your waist and shoulders, then holding your calves, straightening your knees, and gradually putting your feet together.

2. Back leg on the ground, can open shoulders and waist, must straighten legs, straight legs to consume waist, at least 3 minutes, until hug the thighs, head on the buttocks, and feet straight legs, waist strength training, control 3 to 5 minutes, very important!

How do girls train their waist to be flexible?

3. Control the flexibility of the waist for 3 minutes! Hold your feet and move the center of gravity backward. In the "thoracolumbar" training, you only pursue excessive "extension" of the thoracic vertebrae, but ignore the "outward opening" of the shoulders and the coordination of the head and neck. Some people have observed pictures and X-rays of people with good "chest and waist", proving that their shoulder girdle on both sides is tilted backwards to a large extent, the shoulder joint is externally rotated to the maximum extent, and the middle part of the head and neck drives the twelfth thoracic vertebra and the first lumbar vertebra to extend backwards accordingly, forming a beautiful appearance like a folded shape.

Flexibility training can make the actor's upper body flexible and versatile, and achieve harmonious coordination of hardness, softness, contraction and release. An actor with good flexibility skills is neither stiff nor rigid, but elegant and beautiful; otherwise, their movements are ugly and not graceful, especially for female actors. If they cannot lift their legs high or bend their waists, their movements will appear clumsy and stiff, and they may even not be able to complete the correct dance posture. Flexibility is a basic factor possessed by the highest level of human dance art and is a unique style of dance art.

Waist and leg flexibility is a unique requirement for dancers, which may not be consciously known to students who are just starting to engage in dance performance art! As we age, muscle and ligament fibers lose elasticity, and joints gradually become

Rigidity, inability to adapt to the needs of dance profession, affects one's artistic life. To prolong the life of performing arts, one must consciously, spare no effort, and persevere in practicing to maintain and develop flexibility!

Professionals call the training of waist, leg strength and flexibility "child's skills". We advocate and attach importance to "Tongzi Gong" because when students become adults, the epiphyseal cartilage is completely ossified into bone, the epiphysis and the shaft are fused into one, and bone growth stops. The shape of the joint surfaces becomes increasingly mature and fixed, and at this point the opportunity to expand their range of motion has been lost. so,

The best time to solve the problem of soft opening should be the childhood before the backbone stops growing!

If the outside temperature is too high or too low, it will affect the state of muscles and ligaments, and the stretching ability of muscles and ligaments. Generally speaking, during the six months from April to October each year, flexibility training is divided into internal force and external force. Internal force refers to one's own practice, and external force refers to the assistance of others.

4. When practicing dancing, pay attention to these dangers

Waist training: Children who practice bending down too early and too much for a long time may develop spondylosis, spinous process periostitis, spondylolysis, etc. Leg stretching training: Kicking too high, pressing the legs too hard, and stretching too much may cause strain on the posterior thigh muscles. Actions that lose balance: Unsteady landing may cause ankle sprains or even ankle fractures.