With the development of society and the progress of the times, Latin dance has entered a period of rapid development in China. It is not only an artistic type of personal quality cultivation, but also a dance that integrates appreciation, participation, performance, artistic aesthetics and personal quality cultivation, which is very important for people's physical and mental healthy development and artistic accomplishment. The following is the basic dance steps information of Latin dance for middle-aged and elderly people. Welcome to read.
1. Musical sense
The training of musical sense is the first step, because all exercises are accompanied by music. The initial musical sense training can hear every beat of the music and clap your hands while listening to the music. Every student is required to learn it in the first class. The music used is cowboy or aerobics music, because the two beats of cowboy music are obvious, and every beat of aerobics has a heavy drum sound. The second step is to distinguish every eight beats from beginning to end, and also to clap your hands for training, generally listening to the same music repeatedly. Here, aerobics music or samba and bullfighting music are mainly used, which is a key step, because the following exercises are based on eight beats, so this step is a step that every freshman should study hard. Step three, you can also hear eight beats from it. Music is also samba, bullfighting or bodybuilding. This exercise is accompanied by all other exercises. The fourth part can distinguish the position of each beat in the grip, but the most difficult step is also accompanied by the whole Latin dance teaching process, because the rumba and the "2" beat take off.
Note that in the process of musical sense teaching, the first step is that all freshmen should learn in the first class, and the second step requires 60% students to finish learning before they can practice strength, Latin dance quality and other exercises. Steps 3 and 4 need a long time to practice, so the teacher can do it at the same time as other training programs.
2. Strength training
Strength is a manifestation of human sports skills, but the contraction and relaxation of muscles in the human body or a certain part of the human body is the ability to overcome resistance. Divided into dynamic and static.
2. 1 dynamic strength training
Dynamic training is carried out from three aspects: arm, middle section and leg, and cyclic training method is adopted. Different from the general strength, the strength training of Latin dance is carried out in the dance studio, accompanied by music and without strength training equipment, so the following exercises are arranged and completed through cyclic training.
It is divided into ten stations from top to bottom, and each station practices and repeats three groups from beginning to end. The first and second stations belong to arm exercises, the third, fourth and fifth stations belong to middle exercises, the sixth, seventh and eighth stations belong to leg exercises, and the eighth station belongs to comprehensive exercises.
2. 1. 1 arm exercises
The gesture practice of aerobics is the first stop. 1, 3, 5, 7, hands closed, fists crossed on the chest, and half squat is divided into five gestures: oblique downward lift, lateral horizontal lift, oblique upward lift, upward lift and chest horizontal lift. Keep your arms straight, your fingers together, your legs on the ground, and lift half your heel. Do three eight beats for each gesture, stick to the last eight beats and keep the ending posture.
In the second stop of Latin dance pose gesture practice, the square step gesture is divided into two gestures: make a chuck forward and a step backward. Chuck's gesture with his left foot forward is that his right hand is raised up and his left hand is raised horizontally, and vice versa. Do chuck gesture exercise with your left foot forward: stand with your legs shoulder width apart. Put your fist on your chest when shooting 1, 3, 5, 7. 2, 4, 6, 8, clap your left hand horizontally, raise your right hand upward, with blue fingers and palms facing the floor. Do four eight beats, and then use Chek to change arms to practice hand side lift and lift. Under normal circumstances, check only teaches Chek. Here, the left and right red gestures are also the training of students' coordination ability. The gesture of the right foot retreating is also 1, 3, 5, and 7 beats, with fists crossed on the chest, 2, 4, 6, and 8 beats, left hand rested on her hips, right hand raised, fingers are orchid fingers, right hand fingers are orchid fingers, and palms are on the ground.
These two kinds of gesture exercises are mainly to exercise the rapid strength of the arm and the accurate positioning of the gesture.
2. Fuck in1.2
Third station back muscle exercise: This exercise is carried out on the yoga mat. In the preparation posture, the arm is close to the floor before straightening, and the instep is straight and close to the floor. 1, 2, 3 and 4, the back muscles lift the whole body muscles off the ground hard to tighten and control this posture. On the 5th, 6th, 7th and 8th beats, return to the ready posture. * * * Do eight beats of 12, exert force on the back muscles at 1, 2, 5 and 6, and recover at 3, 4, 7 and 8 beats. Do the same with 12. The fourth stop of abdominal exercises: abdominal exercises and back exercises are just the opposite. Prepare to lie on your back, with your arms straight forward and close to the floor, and your back straight and close to the instep. On 1, 2, 3 and 4, the abdominal muscles are forced to leave the ground, and the whole body muscles are lifted upward to tighten and control this posture. On the 5th, 6th, 7th and 8th beats, return to the ready posture. * * * Do 12 eight beats, apply force to the abdominal muscles at 1, 2, 5 and 6 beats, and recover at 3, 4, 7 and 8 beats, and do the same 12 eight beats.
Doing intermediate exercises with music and orientation is the unique need of Latin dance basic skills.
The fifth stop diaphragm exercise: five fingers open, hands flat, head up and chest out. In the first eight beats, the body leans to the left above the crotch. The second eight beats, the body leans to the right for twelve eight beats, and then accelerates. At 1, 2, 3 and 4 beats, the body leans to the left above the crotch. On the fifth, sixth, seventh and eighth beats, the body leans to the right for the same twelve eight beats. Be careful not to put your hands down during the process and keep your body upright.
2. 1.3 leg exercises
The sixth stop of the ballet retreat exercise: when doing this exercise, your hands are akimbo, your upper body is straight, and your legs are crossed 1, 3, 5, 7. In addition, it is necessary to rotate. For example, the left foot straddles in front of the first beat and the right foot needs to straddle in front of the third beat. On the 2nd, 4th, 6th and 8th beats, your feet jump shoulder width apart. Do eight eight beats. Pay attention to keep your legs straight and your body upright when your feet cross.
Lift heel's exercise is the seventh stop: this exercise is similar to the last movement of Ba Duan Jin, but it is performed at the beat of music. When doing this, first put your hands on your hips, your feet together and stand up straight. Lift your heel up at 1, 2, 3, 4, 5, 6, 7, 8, and return to the preparation posture between two beats. Because Latin dance requires wearing Gauguin shoes, there are special requirements for ankle strength. It is the only way for beginners of Latin dance to exercise ankle strength by lifting heels.
2. 1.3 Comprehensive exercise
Eighth stop: This exercise is a difficult but comprehensive exercise, which plays an irreplaceable role in Latin dance strength training. First of all, stand up straight and put your hands on your sides naturally. In 1 and 2 beats, you do squats with your hands on the floor. In 3 and 4 beats, your legs jump backwards into push-ups Pay attention to the position of the hips not higher than the shoulders. 5, 6 clap your hands and jump back down. Touch the bottom with your hands. 7, 8 clap your hands and raise them. The hands, back and middle of this movement have been well exercised, which requires the cooperation of these three parts to complete.
3. Body posture
Body posture is mainly accomplished through static strength training, mainly to control the body to stand still in a certain posture. Let the practitioner stand with his back to the wall, hold his head up and chest out, stand up and tighten his hips, keep his head, neck, trunk and legs in a vertical line, and slightly retract his jaw, so that the practitioner can form the concept of correct action in his brain and find the correct muscle feeling to control the action.
It takes about 4 minutes to make a piece of music.
4. Latin dance elements
Latin dance always contains three elements: rotation, rhythm and movement.
But for beginners of Latin dance, only the rotation and rhythm are taught first.
4.1rotation
Rotation: Raise your hips horizontally with both hands, and rotate back and forth according to the beat, which is opposite to the left-right swing of China's dance. 1, 2, 3, 4 clap your hips and turn right, 5, 6, 7, 8 clap your hips and turn left. After you are familiar with the movements, you should follow the beat of "1", "2", "3, 4". Make a piece of music for 3-4 minutes respectively.
4.2
Rhythm: Rhythm is completed on the basis of knee flexion and extension rotation. Get ready for posture, raise your hands horizontally, bend your right knee and turn your hips to the left. On the first beat, straighten your knees and turn your hips with the help of the floor. When the hips turn left, bend the left knee between 1 and 2 beats. Similarly, in the second beat, it straightens its left knee and turns its hips to the right. When the hips turn back to the left, bend the right knee between the second and third beats. Finally, it straightens its knees and slowly turns its hips to the right on the third and fourth beats. Rhythm music, like rotation, means "fast", "fast" and "slow".
Rotate and tap for 2-3 minutes. You need rumba music here. In addition, it should be noted that this is only an introductory guidance method, which is easy for students to accept. When their sense of music is improved to a certain extent, the beat needs to be changed to "2", "3", "4, 1", which means jumping from the second beat as mentioned above.
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