How to become flexible in dance. What is female plastic surgery? Vacation is a time for health and harmony

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 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 follow this constantly, but over time, plastic movements 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.

Instructions

Dancing is the easiest and most enjoyable way to develop body mobility. Select one or more destinations that are close to you - modern dance, Latin American, strip plastic classes, Eastern dance etc. You must experience positive emotions, otherwise training will become a real torture. It is not at all necessary to practice dancing professional level– you can change your preferences, looking for loads that are acceptable to you. In order for you to be able to move freely and fluidly on the dance floor in a few weeks, two or three classes a week are enough.

Any stretching exercises will help make the body flexible - yoga, choreographic classes, etc. By stretching your body in various poses, you train your muscles and strengthen your joints. If you are not lazy and practice every other day, then in a couple of months you will be able to boast of the gracefulness of your movements. Yoga is suitable for those who do not like dancing - breathing practices, coupled with stretching exercises, will increase the body's endurance, strengthen muscle fibers, and help make the body elastic, flexible and slender.

Belly dancing is a great way to learn to move with grace, grace and flexibility. This kind physical activity does not overload the ankle or wrist joints, promotes the formation of seductive curves, and helps to master smooth and beautiful movements. Your gait will change and become lighter. This type of dance also has a healing effect, eliminating congestion in the pelvic organs.

Study at home on your own if you don't have the time or opportunity to attend. dance studio or the gym. Prepare an individual set of several exercises aimed at developing flexibility, stretching muscles and working out joints. This can be bending the body to the sides, forward and backward, lunges, rotational movements, stretching the muscles of the legs, arms, etc. To control the amplitude and correctness of individual movements, train in front of a mirror - you will be able to evaluate the effectiveness of each training session.

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How to be more flexible

Body language can tell a lot about its owner, and it’s good when body- absolutely. But it often happens that we are unhappy with our reflection in the mirror, and sometimes even feel awkward, and our body doesn't listen to us. To avoid this you just need to take care of yourself. Where to start? Initially, using standard examples, make your own body more flexible.

Instructions

The easiest way to develop body abilities is modern dancing. Directions exist great amount(go-go/ sexy Style, hip-hop, latina Solo, strip-plastic, body-shake, dance-hall, stretching, RnB), and a style that matches your character is not difficult. This type is chosen by those who do not want to become attached to any specific dance trends. If you exercise at least three to four times a week, then very soon body will gain tone and become flexible, and you will feel more confident at any party.

You can achieve body plasticity through exercise classical choreography. Stretching at the barre, as well as a combination of various training exercises on the floor will help in short terms strengthen all muscle groups, and also make body more flexible and graceful.

For connoisseurs of calm, balanced rhythms, yoga is suitable. Measured and smooth movements will help activate the muscles, thereby stretching them and making them more flexible. This includes the whole system physical exercise, and in order to perform them you need to learn to breathe correctly in accordance with specific tasks. Only then will yoga take effect required action and will help the body become elastic.

One of the most effective ways do body capable of wriggling as well as a snake is belly dancing - a Western dance technique common in the Middle East and Arab countries. After all, the whole originality of this lies in its plasticity. Belly dancing, unlike other dances, does not put stress on ankle joints, and this good way modeling the figure and acquiring flexible and plastic body.

If you want to achieve a beautiful body in, you can start doing a set of body exercises, developing joint mobility and ligament elasticity. The most important thing here is to show concentration and willpower. Such flexibility and stretching exercises can improve the mobility of the joints, and thereby promote their stretching. All exercises that help stretch muscles are suitable for this type of training. These can be bends, lunges, rotational movements.

Helpful advice

To achieve results, you need to train for at least three months.

Until recently, the country did not think about such a concept as femininity. For a long time V women's clothing The “unisex” style reigned, and women’s professions were masculine. But the era has changed, and again femininity in women is valued and extolled. And if you want to see a real man next to you, then you yourself need to try to become a real woman.

Instructions

First of all, throw the trousers out of your wardrobe! A woman looks much more feminine and seductive in. Cross out “unisex” from your clothing style. Buy long skirts, tight-fitting dresses and translucent blouses for your wardrobe, and you will see how people turn around at you! And don't forget that on high heels the leg looks much sleeker, slimmer and longer. And also accessories that are not available, which is nice! Light scarves, earrings, bracelets, beads will make you unique and incredible.

It is important to look feminine at home too, which means you must forget about the habit of fitting into your favorite robe (save it for the bath) and slippers of an unknown size! At home, your loved ones are looking at you, all the more so you need to choose clothes that will especially highlight your advantages. But it’s quite difficult to see any dignity in a robe.

Stripplasty is a symbiosis of aerobics, gymnastic exercises And seductive dance. Beginners can learn graceful and sensual art stripplasty at home. To do this you need to know the basics dance direction choose wisely suitable clothing and shoes, as well as perform several simple recommendations for home workouts.

Fashionable modern direction is a unique mix of professional choreography, plastic and fitness movements, with a touch of sensuality and the ability to control the body.

Striptease and styripplasty have very little in common with each other common features:

Stripplasty is work on yourself, on your body and emotions. It is important not only to learn basic movements, technology, but also to find your own individual style.

The benefits of stripplasty

Dance is not about age or social status, but an inner feeling of harmony and freedom.

In addition to aesthetics, stripplasty for beginners at home has many advantages:

In addition to the benefits for psychological health, exercise improves blood circulation, has a beneficial effect on joints, cardiovascular system.

How to choose a place indoors

For beginners, it is especially important to achieve an immersive atmosphere; the environment for doing stripplasty, even at home, should awaken sensuality and positive emotions.

When choosing or arranging a room, you need to take into account a number of requirements:

It is advisable that the study room be separate so as not to disturb the intimacy of the process. The room should be well ventilated, and the surroundings and design should be conducive to strip plastic practice.

Choosing comfortable clothes and shoes

Stripplasty for beginners at home involves choosing clothes and shoes.

The clothing requirements are as follows:

There are also a number of requirements for shoes:

For warming up would be better suited comfortable shoes for flat sole, for example, Czechs.
The sole should not slide on the floor, as this can lead to injury during training.
Having received your first experience, you can start dancing in shoes on small heels. The foot should be well fixed.
Dance steps in strip plastic suggest liberation. To fully demonstrate your skills, you can dance in high-heeled shoes. The main thing is to feel convenience and comfort.

Music selection

You can dance to any music. Traditionally, a playlist is selected in the R’n’B style. The rhythm of rhythm and blues, rich vocals, a special direction and a whole philosophy that conveys musical style, helps to demonstrate skills and reveal yourself to the maximum. Under the tracks Britney Spears, Pussycat Dolls, Jessica Simpson or Rihanna can accurately convey the mood of the dance.

If the dance is stylized, you can match the soundtrack to the film to create a beautiful performance. Music should correspond to mood, fantasies, but not principles. This is the only way to achieve the effect of complete emancipation.

To relax while dancing, surrender to the music, demonstrate flexibility and grace, you can choose slow relaxation compositions. The sensual rhythms of Enigma, the seductive voice of Mylene Farmer, the compositions of Touch And Go, Madonna or Christina Aguillera will help you open up emotionally.

Stripplasty training program

Stripplasty for beginners at home - step by step system program which includes the following classes:

The load and difficulty depend on the level of the dancer. Because training dance style is a long process, you need to approach it with all seriousness. Before starting classes it is important emotional mood, a feeling of vigor and a desire to comprehend new facets of seductive dance.

Standard warm-up - basic elements

Standard warm-up Before practicing stripplasty, it is necessary for both beginners and experienced dancers. To make it easier to perform complex ligaments at home, it is necessary to warm up the muscles.

There is a series for this simple exercises:

Feet shoulder-width apart, hands on waist, Circular movements of the head, rotation, and then turns back and forth, to the sides are performed. The exercise is performed in four counts.
You need to start your warm-up with light exercises
Exercise for the shoulder girdle. The shoulders rise alternately and then together, gradually increasing the amplitude.
Warm up the chest. Rotation is performed along the points back and forth and to the sides, and then circularly, connecting the points.
Warm-up for the back. Standing position, hands along the waist. The shoulder blades are brought together, rounding and straightening the back. Effective exercise for stretching the back - “cat”.
Exercise for the spine. Bring your arms forward, and then bend, stretching your arms. The back position is straight.
Warm-up for the thigh muscles. The body in the hip area moves alternately left and right, stretching the muscles as much as possible.
Exercises for warming up before stripplasty are no different from warming up before any other workouts.
Exercise "eight" hips. They look as if their hips are a pencil drawing the number 8 in the air.
Leg exercises. Squats are performed in sumo position. The legs are wide apart, the toes are turned outward.
Lunges with legs forward and to the sides. Take your leg forward or to the side, do a squat on the abducted leg, then lift and return the leg to its original position.
Performing a wave to prepare the body for smooth execution of the elements. Lie on the floor, bend your knees, place your feet hip-width apart. Extend your arms, pressing your palms to the floor. As you exhale, pull in your stomach and lift your pelvis and back off the floor. As you inhale, straighten your body, forming a straight line from your shoulders to your knees. As you exhale, return to the starting position.
A good warm-up will help avoid injury during training.

Warm-up duration is about 30 minutes. It is necessary not only to warm up the body, but also to exercise the muscles.

Stretching exercises

Stretching helps prepare the body for dance training, relieve muscles from tension, restore flexibility and lightness. Preparation for dance involves a warm-up, which includes stretching exercises to develop movement dynamics and statics.

Basic stretching classes:

Static exercises are training in which all the muscles of the body are brought into action, while parts of the body remain practically motionless.

Several static exercises for stripplasty:

Dynamic warm-up includes exercises that involve certain parts of the body:

Each time you stretch the muscles, you need to consolidate the result by gradually increasing the load.

Working on coordination

After the first step to success in stripplasty - stretching, You can move on to coordination training:

The result of regular work on coordination will be complete control of the body in dance: beautiful jumps with a confident landing, a graceful gait of the dancer, the ability to balance while performing steps in strip plastic.

To train coordination at home, it is enough to do the following exercises daily:

Standing with your feet together, spread your arms to your sides. Freeze in this position for half a minute, closing your eyes.
Rise up onto your toes as much as possible, close your eyes, throw back your head and stand for 30 seconds.
Cat walk. Place a ribbon or rope on the floor and walk along it, placing your feet in front of each other.

Development of plasticity

The striking skills of a strip dancer include amazing plasticity.

To develop it, you must regularly perform the following exercises:

How to learn to dance using video lessons

Stripplasty is hard physical work; you shouldn’t expect lightning-fast miracles, but by practicing regularly, even at home, you can achieve amazing results. For beginners there are manuals and educational video lessons.

Regularity of classes

To achieve positive result, stripplasty classes should be carried out regularly. Training should be done at least 2-3 times a week.

After a few workouts, you will feel more toned and in full control of your body. After 3-6 months, provided you systematically follow the training program, you can perfectly learn to dance strip plastic at home.

Stripplasty evenly engages all muscle groups

As if an artist is painting a picture, the dancer creates a small performance, a celebration of grace and seduction. It is possible even for beginners to learn stripplasty at home without the help of a professional trainer. Beautiful music, smooth and precise movements, the flexibility of a cat, a romantic atmosphere - all this is a holiday beautiful dance in the style of seductive stripplasty.

Useful videos about stripplasty

Set of movements for stripplasty:

Basics of stripplasty for beginners:

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.

Exercise should become your faithful companion for life. Even husbands can change, but the exercises will remain (just kidding). How else? We are going to live a long time in our beautiful and slender body, and this means that we need to move, move, move... Remember: our body loves movement.

Of course, we are not talking now about superloads of professional athletes, this is completely different. We are talking about endorphins, the hormones of joy that are produced from regular exercise. Any one you like. It doesn’t matter what exactly you do, the main thing is to move throughout your life.

Video lessons on mathematics.

Tonus is youth!

Constant movement is the prevention of aging of the body. Old age does not come instantly, out of the blue. She approaches a person using weak points, such as: wrong way of thinking; negative self-perception and judgment of others; poor nutrition; lack of habit of joyful movement. If we restructure our consciousness and do not leave any loopholes for old age, then it will be more difficult for it to bite us. The best way for this purpose – daily training of your beautiful body. Tonus is youth! If you are in good physical shape, then even overweight will look harmonious on a trained body. Our intention is a very powerful thing, so you must firmly decide for yourself that you intend to have a new body. Slender, fit, with a straight back and toned stomach.

Buy nice sportswear.

Look at yourself in the mirror. Look favorably, with love, with pleasure. Stroke yourself gently in those places that you don’t like right now. If you think about the cells of your body with love, then it will be much easier for you to “agree” with them to lose weight. Believe me, the success of the entire enterprise to achieve slimness, beauty and health depends on this starting point. We love ourselves now. Just as we are. Full and thin, strong and frail. Give thanks Higher power Because you have a body, love and caress it. Make a promise to yourself to make it even better. As soon as we tune in to gradual improvement, and do not scare our beloved body with the promise of strict diets and merciless workouts, then our subconscious, and with it the body, relaxes and tunes in to the process of gaining harmony.

First aid for weight gain.

First of all, you shouldn't eat after eight o'clock. You can drink green tea, kefir with rye bread. When you feel an irresistible urge to eat something, eat fruit so that your stomach feels sweetly full and calms down. Do the exercises for 15–20 minutes every day. Try to walk more. Take a massage course. It is also very useful because you cannot eat two hours before the massage and two hours after. This is simply wonderful! A few cups of green tea will help remove toxins from the body and keep us slim and youthful, as green tea rich in antioxidants.

Vacation is a time for health and harmony

Vacation is the most valuable time when we can devote almost every minute to ourselves, our figure and health. Use it! You can only look at your sun lounger as improvised means for storing towels and beach bags. And keep moving all the time! I know that I want to sleep on the beach, but I don’t need to. It’s better to put on sunscreen and put on a hat and go on a trip along the seashore. Of course, straighten your back and tense your leg muscles when walking. For a change, you can swim along the way, and then move again. If you are not tempted by the prospect of playing volleyball on the beach, then do not miss the opportunity to do exercises in the pool or in the sea. Water is an excellent natural massager and will benefit your entire body immensely.

While relaxing, don’t forget about healthy eating. After all, one of the reasons for weight gain is stress. During rest, we relax and it is much easier for our body to lose extra pounds.

Love yourself, love your body and everything will be fine.

Using materials from Natalia Pravdina’s book “48 Tips for Slimness”

Strip plastic lesson

Learn to move beautifully and plastically, easily getting rid of extra pounds possible using strip plastic surgery. This type of dance is often confused with striptease. However, this is far from the same thing. Strip of plastic -- separate species dance art, based on jazz choreography, elements of dance stretching and wave techniques. Strip plastic exercises include many range of movements, squats, bends, and hip rotations. Dance strip plastic is built on beautiful and smooth transitions to demonstrate all his strength, grace, flexibility and beauty of his body. Strip plastic will not only teach you sensuality and the ability to control your own body, but will also help maintain muscle tone, train the cardiovascular system, and sculpt the body.