How to learn plastic movements in motion. Plasticity of movement

Looking at the performances professional dancers, one cannot help but be amazed by their perfect grace, special gait, smooth movements. The inherent possession of these people own body shocks and enchants. However, one should not assume that this quality accessible only to a select few - with hard work, every person can achieve, if not the same, then the closest possible level. We present to you some simple recommendations on how to develop body flexibility and hypnotize people with your movements.

Stretch every day. Stretched muscles and tendons are not the only thing, but required condition to give the body plasticity. The flexibility of tissues is essential to the number of forms that it can take. At the same time, take into account the capabilities of your body - excessively intense stretching exercises can lead not to the desired result, but to painful tears, displacements and other injuries. It is best to consult with a professional fitness trainer or choreographer first.

Learn to control your body. Stretching alone will not help develop body plasticity and flexibility if you do not know how to control your muscles. In dancing, an important concept is the so-called “isolation”. This is the use of only a specific muscle group when performing a movement. Have you seen how a professional break dancer does a “wave”? This is precisely the result of excellent control of each element of your body separately.

Pay attention to your daily movements. If you do plastic exercises only in the dance hall, then you will not achieve noticeable progress. Try to move in a normal environment the same way you do on the floor or stage. At first it will be difficult to keep track of this constantly, but over time plastic movements They will become a habit and become natural. And under no circumstances should you be shy about demonstrating your natural grace in public—this is a very attractive quality.

There are several ways to develop body plasticity. All of them are quite accessible to perform at home:

Pilates is a type of fitness developed by the American Joseph Pilates at the beginning of the twentieth century and based on coordination, breathing control, concentration, and isolation of muscles when performing simple exercises;
yoga - an ancient Indian teaching, transformed in the West into a system of exercises and poses, also pays great attention breathing, concentration on internal sensations;
stretching - a set of exercises aimed at stretching muscles and tendons, as well as developing flexibility;
body ballet is a type of fitness based on some basic exercises from classical choreography, in particular stances, stretching, abduction, leg swings, etc.

The latter method is gaining wide popularity today - which is not surprising if you look at the movements of professional ballerinas. IN “Ballet Workshop” by Egor Simachev body ballet classes are taught by professionals performing on stage Bolshoi Theater. Thanks to their experience, they know how to develop plasticity in dance and everyday life, using a huge arsenal of classical choreography tools.

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.

Surely everyone wants to quickly and effortlessly have good plastic surgery without leaving home (or better yet, without leaving the couch).

There will be no specific exercises here - you can easily find them on the Internet. These are just ideas to add to your “piggy bank” and then develop, develop, develop...

For each item, you can find a lot of training videos and recommendations on the Internet that will bring you closer to your goal. The plasticity of the body is like a flower, the more you water it, the more beautiful it becomes

So let's get started.

Waves. This is a very spectacular and important component for the beauty of the dance. Train them at home. The main dances that will help you develop waves well are: Eastern dance,bachata, kizomba.
Moving through the levels. It's spectacular when you're without special effort and tension, you can move from the floor to the upper level (standing position).
Sensitivity. In order to better control your body, you definitely need to develop its sensitivity. You must simultaneously feel the whole body, as a single whole.
Copy. Try copying plastic dance and record it on video. Then watch the video and dance again to the same music. Do this several times. The quality of your dancing will begin to change.
Images. When you dance, create a character for yourself and don’t leave it until the end of the dance.
Working with a mirror. Dance in front of the mirror to see yourself better from the outside. Experiment and come up with new movements. Read the article improvisation in dance on our website Bachata.Su.
Video recording. One of the most effective ways improving plastic surgery is recording a video and then watching it, finding things you like and don’t like, then making adjustments and recording the video again.
Working with tension in the body. Excess tension must be removed from the body; for this, various yoga exercises can help, as well as simply constant and continuous work on yourself.
Breath. It is important to monitor your breathing so that it is continuous. And if “unnecessary” tension appears, “exhale through it.”
Music and emotions. Explore what kind of music you can dance to the most beautifully.
Stretching and splits. It will add entertainment and aesthetics to your dance. However, keep in mind thatThe twine is such a specific thing, it requires regular practice. It is necessary to exercise regularly.
Ease. To develop ease in dancing, firstly, you need to work with relaxation of the body, and secondly, you need to follow the impulses of the body, catch the inertia of movement.
Speed of movement. You can develop the speed of movements by turning on more fast music.
Muscle training. The main muscles for a girl are the abs and buttocks, for a man - the abs, chest, shoulders, back. However, do not forget about the development of the muscles of the arms and legs.
Muscle memory. You need to make sure that the muscles remember as quickly as possible dance moves. There are necessary exercises for this.
Feedback. An outside perspective is important. Ask people you trust to evaluate your dance.
"Turn your head on and off." As you know, the brain develops in dance. Incorrect statement that you need to turn off your head when dancing. There must be freedom and control at the same time in the dance. You can turn off your head if you want, or you can join the dance again.
Regularity. Remember - it’s better to have a little but often than a lot but rarely.
Inspiration. Do what inspires you as often as possible - books, films, music. This will definitely change your dancing for the better.

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 and oriental dances develop plasticity very well. 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 perform exercises quickly and accurately while listening to fast music (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 dance studio or immediately to 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.