How to learn to dance and be flexible. Our body loves movement

Developing body plasticity

One of the main professional requirements for dancers and dancers - developed body plasticity. If we talk about artists for whom choreography is a daily job, their flexibility and good stretching are developed in the process of work. Muscles and ligaments are constantly in good shape and do not require additional effort for development.

However, if you are a lover of choreography and are just starting to learn dancing, one of the main tasks for you at the first stage should be the development of plasticity.

Why should a dancer's body be flexible?

What is the difference between a flexible dancer and an ordinary person who has begun to comprehend the art of dance? Why is it so important to develop and improve the ability to be flexible and stretchable? Here are the main reasons:

- Movements acquire gracefulness and completeness. Only by having plastic body, dancers are able to demonstrate incomparable beauty and grace on stage. Visible ease of movement is achieved thanks to perfectly stretched muscles and a flexible body.

- A special charm appears. When we look out auditorium for performances dance groups, we clearly understand that the artists are distinguished by their mesmerizing appeal. A significant role in the formation of an image shrouded in unique charm is played by developed body plasticity.

- The dance looks harmonious. Thanks to the dancers' plasticity, the viewer does not concentrate attention on individual elements, he does not single them out for himself, but perceives the dance composition as a whole. Thus, the movements form a harmonious dance.

- Increased opportunities to learn complex movements and incorporate them into dance. Only an ideally developed body of a dancer - flexible, stretched, plastic, slender - is capable of perceiving, studying and further transmitting to the audience the most difficult steps to perform.

- Reduces the risk of injury due to stress. Due to the high load, dance art is quite traumatic. A trained body helps professional dancers avoid many troubles - elastic tendons, pliable joints, good muscle stretching.

Some tips for beginning dancers on developing plasticity

1. Exercise daily. On days free from rehearsals and studio classes, study at home. After a short warm-up and warming up your muscles, take time to stretch them. Perform stretching exercises slowly and maintain free and deep breathing.
2. Alternate dance classes with yoga, callanetics, and Pilates. These types of fitness include static load exercises and muscle stretching. Professional dancers develop flexibility through classical exercise at the ballet barre. Since it is often not taught in dance studios, you can choose for yourself a full-fledged replacement for the “barre”.
3. End each dance lesson with exercises to stretch your muscles and develop flexibility. To develop body plasticity and flexibility, make it a rule to end absolutely every dance class - at home or in the studio - with stretching and flexibility exercises. Warm muscles are much more pliable and elastic. In this state it is best to develop and stretch them.
4. Learn to relax. It is difficult to achieve ideal body plasticity if it is “tight.” The so-called “tightness” or unsightly angularity occurs in those who do not know how to relax their muscles, and in everyday life make too much muscle effort to perform ordinary actions. Self-awareness of this problem, constant self-control, meditation, aromatherapy, massage and auto-training will help you learn to relax.

By signing up for dance studio, be prepared to devote enough time to your hobby. Regular exercise will make your body flexible, slender and flexible. And you will become truly plastic and flexible when harmony and self-confidence reign in your soul! Start change with yourself inner world, and success in dance will not take long to arrive!

Valentina Nikonova/teacher folk dances, especially for the portal website/

Flexibility exercises make our body more resilient and strong, strengthen the muscles of the legs, back, and abs, and also have a positive effect on the quality sex life. Sleep improves and the overall tone of the body increases.

So, flexibility exercises:

strengthen muscles;
make joints more mobile;
increase endurance;
reduce the likelihood of injury and muscle pain;
form an even, beautiful posture;
improve sleep;
increase the overall tone of the body.

Do not confuse flexibility with stretching - they are two different concepts. Flexibility is determined genetically, for example, some can do the splits or bend their back unthinkably even in mature age, others cannot do it even after several months of training. Stretching is physical exercise that develop flexibility. Thus, flexibility depends on stretching.

How to test your flexibility

Tilt your head, touch your chin to your chest. Round your back. If you feel pain or discomfort in the spine, and your eyes become dark, this is an alarming sign that your body is not flexible enough.
Gently bend back at your spine. If somewhere you feel unpleasant or painful sensations, a crunching sensation, you should definitely change your lifestyle.
Lean forward, place your palms on the floor, while keeping your knees straight. Normally, you should not feel discomfort or pain.

In the morning, the body's flexibility is reduced, so early workouts are most effective.

To become flexible, you will need regular exercise (at least every other day, preferably daily) to develop mobility of the spine and joints. The best results from stretching are observed when performing each exercise for 30 to 60 seconds with minimal breaks.

General safety rules when performing exercises:

Flexibility develops slowly. For example, to do the splits, to an ordinary person It will take six months to two years of regular training. If someone says that you can become flexible in a week or in one day, this is a myth.
Exercise shouldn't cause pain. Exercising too intensely can damage the ligaments and cause injury. Each lesson on developing flexibility should begin with a 5-minute warm-up (swinging your arms and legs, rotating your head and pelvis).
Choose a balanced set of activities so that your body develops harmoniously and symmetrically. Choose 10-15 exercises (their list with explanations is in the second half of the article) that will affect all muscle groups and joints. Perform them sequentially, starting from the neck and ending pelvic region and knee joints.

What are the types of flexibility exercises?

Flexibility exercises can be static or dynamic. Let's look at their differences and identify the advantages of each type.

Dynamic flexibility exercises

This method of developing flexibility involves repeating the exercise a specified number of times with a gradual increase in the range of motion. Dynamic stretching promotes greater mobility and flexibility in the joints, and also increases blood flow to the muscles, so they are better supplied with oxygen.

Static flexibility exercises

Here it is important to take a position in which the muscles are stretched to the maximum and held in it for 30-60 seconds. Static stretching improves joint and ligament flexibility and helps lengthen muscles and ligaments. This type is considered safer and the chance of injury is almost zero. Despite this, it is optimal to combine two types of stretches.

A set of exercises to develop flexibility

This set of exercises will seem quite simple to you, but it is very effective, especially for people leading a sedentary lifestyle. Thanks to it, metabolism improves, all organs are saturated with oxygen, and the body becomes more flexible and plastic. It is best to practice in front of a mirror.

Stand straight, stretch your arms to the sides. Take a breath and hug yourself tightly with your arms. As you exhale, again stretch your arms to the sides and squeeze your shoulder blades together. Repeat the complex 10 times. For many girls, this part of the spine is the weakest, which can lead to poor posture and back pain.
Place your hands in a lock behind your back - one hand on top, the other on bottom. Try to grip as best as possible - not only with your fingers, but also with your palms. Change the position of your hands.
Stand with your back to the back of a chair (window sill, bed, table), grab it with your hands. Squat down slowly until you feel a stretch.
Lying on your stomach, place your hands on the floor and bend your chest as much as possible. Hold the position for half a minute. While remaining lying down, grab your feet with your hands (then your ankles), arch your back, and stay in this position for 30 seconds.
Take the “bridge” position, stay in it for half a minute, gradually achieving full straightening of your arms and legs.

Standing on the floor, place your feet shoulder-width apart and place your hands on your waist. Do 15 bends in each direction.
Without changing your position, rotate your body in the lower back, first clockwise, then counterclockwise. Now clasp your hands at the back of your head and make a series of rotational movements in each direction.
Kneel down, reach your arms back and grab your ankles or heels. Bend at the lumbar region for 30 seconds.
Remaining on your knees, squat first to one side, then to the other. Do 15 reps on each side.

Exercises to develop flexibility in the pelvic region

While standing, place your hands on your waist. Bring one leg bent at the knee forward. Do 10 rotations, first in one direction, then in the other. Repeat the exercise for the second leg.
Kneel down and grab your ankles or heels with your hands. Bend your lower back and stretch your pelvis forward. Hold for 30 seconds.
Sit on the floor, stretch one leg forward, bend the other at the knee and press your foot against the inner thigh of the other leg. Bend forward, trying to reach your feet with your hands and lay your chest on your leg. Hold the position for half a minute and repeat the same for the other leg.
Now bend one leg and take it back so that your knee and inner side thighs touched the floor. Stretch forward and stay in this position for 30 seconds. Switch legs.
Remaining sitting on the floor, bend one leg and pull it up, trying to bring it behind your head. Repeat the exercise for the second leg.

Standing on the floor with your legs fully straightened, bend over, trying to reach your palms to the floor, and press your head and chest to your legs. Pause for a minute.
Now spread your legs shoulder-width apart, stretch first to one leg, then to the other.
Make a lunge, while the leg that is behind should remain completely straight. Stretch forward until you feel a stretch in the back of your leg at the knee joint.
Sit on the floor, straighten your legs. Stretch your hands towards your feet, trying to lie completely with your chest on your legs. Then spread your legs as wide as possible and bend over, trying to lie with your chest on the floor.
Lying on your back, one leg extended and the other bent at the knee. Grab the ankle of your bent leg and pull it up. Then pull her towards you. Repeat the exercise for the second leg.

Wrist and ankle flexibility exercises

Sit on the floor, stretch your legs, pull your toes towards you. Stay in this position for 30 seconds.
Without changing your position, perform a series of rotational movements with your feet.
Sit on your knees, lean on the outside of your hands. Place your hands so that your palms are facing you.

Provide healthy eating . Make sure you have enough dairy products in your diet. With a lack of calcium, it is easy to get injured.
Warm up before exercise. Always start your workouts with a warm-up - slow springing exercises, gradually moving on to more intense exercises.
Do full body exercises. To ensure that your body develops evenly, do flexibility exercises for each zone, starting with the cervical spine and ending with ankle joint. Don't forget about symmetry.
Exercise regularly. Exercises to develop flexibility should be performed daily or at least every other day throughout your life. It is impossible to become flexible in one day and maintain a good stretch if you stop exercising.
Increase difficulty and intensity. Do this carefully and gradually to avoid injury.
Don't do "your" exercises. Any fictitious exercise is dangerous, especially if you do not have the necessary knowledge.
Don't exercise if you feel pain. This can lead to strained muscles and ligaments.

By developing the mobility of your joints and spine, you will not only become flexible, but also prolong the youth and beauty of your body.

Have you ever thought about how flexible you are? But flexibility, plasticity and grace, according to generally accepted opinion, should be present in every representative of the fair sex. At least, that's exactly what most men think. Have you noticed a situation on the dance floor when an outwardly beautiful, chic woman dances as if something were holding her back, her movements are unnatural and awkward, it seems as if she is tense and cannot give herself entirely to the dance. Well why not wooden Pinocchio? There is not only a lack of plastic surgery, but also self-doubt and inability to control one’s body. How can you learn to fully control your body and become much more plastic and flexible?

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Photo gallery: How to become more flexible?

The surest way to develop plasticity and flexibility is to sign up for dance classes. As a last resort, you can buy any disc with video lessons, and first practice at home, and then go conquer the dance floors. But dancing is also different and you need to know where to start. Strip dance develops plasticity very well and Eastern dance. You can also do Latin American or any modern dances, for example, now there is an excellent youth direction club dancing- Go go.

At the same time, you need to practice dancing persistently, honing every movement over and over again and not stopping if something suddenly doesn’t work out. If you are embarrassed by your clumsiness, then before you sign up for dances, practice at home in front of the mirror for at least a couple of weeks. Lessons in any dance discipline can be easily found on the Internet. This way you will come to class at least a little prepared and will not feel uncomfortable.

In addition to dancing, it is also recommended to do stretching. Any exercises that are aimed at stretching muscles help you feel and control your body better. If at the same time you also want to lose a little weight, then we advise you to turn your attention to callanetics, also called plastic gymnastics. Callanetics is a great way to make your body more plastic and flexible, and your figure more feminine, so you can’t ignore such a wonderful trend in sports. The complexes of muscle stretching exercises included in it develop flexibility very well. Callanetics can be a real lifesaver if you don’t like too active sports where you need to fast music perform exercises quickly and clearly (for example, the same fitness). In callanetics, everything is simpler: the music is calm, the movements are smooth and measured, and the result from such exercises is no worse than from fast and noisy fitness, plus you will achieve good flexibility.

The next way to make your body flexible and flexible is to practice yoga. They will help you not only feel better about your body, but also improve your health and overall well-being. Yoga is generally almost a non-universal cure for many problems with the body. Yoga exercises (asanas) make the body flexible and flexible, and also relieve problems with the spine and joints. Despite the fact that some asanas are quite simple, it is recommended to practice yoga with an experienced trainer to achieve better results. After just a month of regular yoga or callanetics classes, you will notice that you have become more flexible and no longer seem so clumsy and clumsy to yourself. Your body will become stronger, slimmer and more flexible.

To become more flexible, move more. An interesting observation, but most often those people who lead an inactive, sedentary lifestyle suffer from a lack of flexibility. If your work involves a computer, then you probably most During the day you sit on a chair at a table and do routine work. The same applies to seamstresses, administrators, call center operators, etc. With a sedentary lifestyle, the body gets used to inactivity, the muscles lose tone, and in general, the body seems to “become stiff.” Therefore, warm up more often, and start every morning with gymnastics, which must include muscle stretching exercises.

Even if you have not chosen oriental dancing for yourself, we still recommend that you learn how to do belly dancing. This movement of oriental beauties shows very good influence on the abdominal organs, eliminates stagnation of blood and lymph in the pelvic organs, awakens and strengthens feminine energy, and also adds grace to movements. You can also learn how to do the famous “wave”, when in a vertical position to music you begin to make smooth wave-like movements with your body, or rather, with the upper part of it up to the lower back. This element can also often be observed in oriental dances.

Since you can become more flexible easily at home, you don’t have to sign up for dance studios or fitness centers. Which is especially important if you are very shy. You can first achieve plasticity and flexibility in your movements at home, become more self-confident, bolder, more decisive, and then go to a dance studio or immediately on the dance floor. If you are not at all bothered by such stupid complexes, then classes in a group with a teacher, of course, will only benefit you and you will achieve the desired results faster.

How to become flexible? This question worries thousands of girls all over the world, because good body contouring is needed not only by those who dance. It fills every movement with grace, your gait changes, and your well-being improves. And if you need to dance at a disco, you will feel more relaxed. To develop plasticity, you need to make an effort and allocate time to perform special exercises for stretching and flexibility. We will tell you how to become the owner of these qualities.

Many people, and even those who play sports, do not understand why they should take the time to stretch. Firstly, it is necessary to maintain the skeleton, prevent scoliosis and other diseases. If your muscles are developed, they function better. Secondly, you will gradually begin to notice that daily household stress has become easier for you to bear. Third, since flexibility is the degree of movement of joints, you increase your range of motion. Fourthly, flexible people do not begin to feel constrained even with age.

Now you understand that body flexibility needs to be developed. And it's best to do this with early age. Children are born very flexible, but over time they lose this quality. Therefore, try to maintain and develop body plasticity throughout your life. Don’t forget about such a concept as: the earlier you start playing sports, the better your physical shape will be by the time you cross the retirement line. For those who have never picked up a barbell, it is almost impossible to pump up after 50.

Types of stretching.

Static is a gentle stretching of the muscles, most suitable for beginners. The fixation time for one exercise is 20 seconds. Static stretching allows your muscles to relax and improves their flexibility. Best done after a full workout;

Dynamic - execution practical exercises in combination with stretching. Carrying out dynamic exercises, you gradually stretch the muscles, increasing the amplitude and speed of movement. The benefits of dynamic stretching are improved blood flow in the muscles, adaptation to training. The fixation time for one exercise is 1-2 seconds. Best done before training.

Rules for the development of plasticity.

To begin with, it is important to understand which joints should be mobile and which should remain stable. Thus, the knee and elbow joints, as well as the lumbar and cervical spine, must be strong and stable. But the ankle, hip, shoulder and wrist joints, and thoracic spine need to be developed.

It is important to always remember that before you start doing flexibility exercises at home, it is necessary to warm up the muscles. To do this, it is enough to do a classic warm-up, for example, perform side bends, rotations and swings of your arms, squats, etc.

If you are a beginner and just starting to improve your plasticity, then no need to exercise to the point of exhaustion and pain, especially if you are already 50 or older. This can cause overexertion or even injury. Try to always be relaxed, you can turn on pleasant music, select flexibility exercises for beginners. Remember that if your muscles are tense, you will not see results. However, age is far from being a barrier to exercise. So, at 75 years old.

The main principle of stretching- Perform all movements very slowly and smoothly. You need to stretch until you begin to feel tension in your muscles. Don't let sudden movements, this may cause injury. And after training, you can take a hot bath to relieve pain and tension.

You should exercise at least three times a week. However, if you know that your ligaments cannot be stretched as quickly as you would like, then perform the exercises every day. It is best to combine the development of plasticity with strength exercises and do them during training in between sets.

In addition to stretching exercises, you can start doing yoga or Pilates. If your goal is to make your movements more flexible, then you can dance in front of the mirror to your favorite music.

Exercises for plasticity and flexibility.

If you don’t have the opportunity to devote a lot of time to exercise or visit the fitness room, then exercise your body for at least 20-30 minutes a day. Developing flexibility for beginners will give real results, which can be assessed in 1-2 months if you perform the following exercises:

Stand straight, put one leg in front of you and squat as low as possible. Repeat the exercise 15 times, then change legs;
Raise your arms above your head and clasp them. Stretch up without lifting your heels from the floor;
Sit on the floor with your legs extended. Touch your palms to your toes without bending your knees. Do the exercise 20 times;
Lie on your back a few centimeters from the wall, lift your legs up so that your heels touch the wall. Gently spread your legs apart;
Stand on right leg, right hand Grasp the foot of your left leg and pull it to the side. Repeat the exercises 5 times, then change legs
Lie on the floor on your stomach. Hands on the floor at shoulder level. Raise your body and try to bend as much as possible.

Every girl dreams of being plastic, because thanks to them you can become more graceful and sophisticated. Therefore, it is necessary to constantly work on developing these qualities.

Some girls can boast of natural flexibility; they are really lucky. After all, even when they are already adults, they can do the splits without any problems. Although it has not been scientifically proven that flexibility can be hereditary.

Flexibility lies not only in the ability to throw your leg behind your head, it is the ability to feel and control every cell of your body. In nature, the most flexible creatures are all felines. Only a cat can silently sneak up to its victim, only it can gently stroke its owner’s leg with its whole body, and only a cat can remain intact after falling from a height. All thanks super developed abilities bend your body.

A flexible body indicates the health of the joints and spine, so every person needs to work hard on it.

Most men are sure that flexible women are incredibly sexy and are real goddesses in bed. This is due to the fact that flexibility allows you to realize all your fantasies to the maximum.

The most flexible sports are gymnastics and dancing. Gymnasts are especially capable of captivating with their movements. Sometimes you get the feeling that professionals simply don’t have bones, they can bend their own bodies so deftly.

Every person should understand that flexibility is something that each of us has in childhood. It’s just that some parents immediately begin to work with their children and develop these abilities even more, while others do not pay attention to flexibility and, as a result, their child is no longer realistic at 10 years old.

You can become plastic at any age and conditions. Carrying out the right houses, you will very soon be able to do the splits, somersault and reach your feet with your fingers.

Working out at home

Before starting stretching, each person should master the basic safety rules.

Try some at home simple exercises: Stand straight, touch your toes. If you can’t do this, then you definitely need to develop flexibility, but don’t think that after a week of doing the exercises you will be able to do the cross splits.

Exercises to develop plasticity must be performed constantly. For convenience, it is better to make a schedule.

Really good results can become obvious within a month, but flexibility varies from person to person. So don't get upset and don't give up.

For stretch marks, you must have special clothing, it can be a couple of sizes larger.

All exercises should be performed slowly, smoothly and without strain. You should not experience pain, everything should be comfortable. After all, you want to become more flexible, not get an Olympic medal.

It is better to perform in good mood and in the morning. You will get a huge charge positive emotions, which is enough for the whole working day.

When training, you should pay attention to all muscles. Flexibility is the interaction of all muscle groups, so you should not pull your legs and throw your arms completely.

Entire programs by different specialists have been developed for stretching. Take advantage of them.

Set of exercises

We lie down on the floor, place our arms at 90 degrees from the body, legs straight. We bend our right leg at the knee and try to touch it to the floor on the left side. We do the same with the other leg. Thus, the muscles of the legs, back and lateral abdominal muscles are stretched.

We sit on the floor, legs straight, just stretch our palms towards our toes. Don't bend your knees or slack. You are stretching for yourself, so do the exercises honestly. 20 times.

We sit on the floor, knees under the butt, hands behind the head, elbows apart. Slowly we begin to stand up, then smoothly lower ourselves back down. 30 times.

Lie down completely on the floor, arms straight above your head, legs straight. Raise one leg to right angle, grab it with your hand and pull it towards the head. 20 times on each leg.

We stand straight, put our right leg forward and bend it. We try to sit down as low as possible. For each leg 15 times.

Starting position as before. Sit down, grab your feet and try, without lifting your arms, to stand up completely. These are the so-called complicated squats. 25 times.

It’s quite easy to develop flexibility at home. All you need is your desire and willingness to become better.